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9

The good news is that there is more than one way to achieve your goals. That means that you can have two answers that vary within a certain degree and they will both be right. In short, there is no "best". The related question that @Informaficker linked to in his comment applies to this conversation. It's also important to understand that many successful ...


6

Stick with the program You're not strong enough to need to supplement your lifts. You need to press and squat and deadlift and chin or power clean or row. Those are plenty for now. Switch to 3x5 StrongLifts is not 5x5 into eternity. It includes an automatic switch to 3x5 once you're past the approximately 3 to 12 month 5x5 period, which focuses on ...


5

Stronglifts is a beginner program, and the heavier the lifts go, the more likely you will need to change something. There is nothing magical about 5x5. Starting Strength is by design 3x5 from the beginning. That said, please do review the material for what you are supposed to do on a stall in StrongLifts: If you stall 3 times, deload and work back up. If ...


4

You're not really greasing the groove right now, and greasing the groove may not be the path to your goal. Six sets of 3-4 pull-ups between squat sets is not greasing the groove--three days a week, you're not greasing the groove! 35 to 40 reps per day is not high volume Maxing out once a week is just not very much practice You're splitting your attention ...


4

You're spending too much time benching light and doing heavily-counterweighted "pull-ups". Instead of doing 36 light bench press reps and 3 or 4 heavy reps, do 15 to 25 heavy reps. Three to five sets of 5 at 175 sounds about right. Every week add a pound or three or five. Doing that a few times a week, plus eating and sleeping well, should have you ...


3

Concentric vs. eccentric I agree with @JustSnilloc here. What you're describing is not cheating. It's method. Switching between focusing on the concentric, eccentric, and isometric parts of a lift is a fantastic way to include variety in lifts. As an example, let's take the bench press. You can load the bar with weights slightly higher than your 1RM, and ...


3

Continuing to switch plans constantly will not allow for optimal gains. Pick a program and stick with it. Eat more. If you have only gained a small amount in that time you are not eating enough to support optimal strength gain. You should, as a beginner, put on at least a pound or more per week and consuming proper amount of macro nutrients. This level of ...


3

It's very possible that your bench isn't going to go up linearly any longer. As you grow out of the beginner programs this is what happens. The solution isn't adding new things, it's changing the way you program your bench. I'll write up more on that in just a moment. The best raw bench instructional series I've read was Paul Carter's Developing Your Raw ...


3

I also had problems stuck in bench some time ago. For me, the weight was 33kg each side. If you look at the starting strength program, you can check a section where there are several reasons for your stalling. Just look for the "Stalling, Resetting and Progressing". In my case, my problem was the shoulders, I was doing presses one day before the bench. My ...


3

In general, the best indicator that you can return to practice is that you feel more positive about it. However, since you have been "addicted", you should be suspicious of your feelings and have some measurable "toll gate" indicators, e.g. social life, less fatigue and less sleep problems, before you go back to the gym. Also, I would get a system in place ...


2

As noted by the comments from @Eric Kaufman and @Sean Duggan, losing that kind of weight in an hour is likely not possible and certainly not safe. By comparison, I weight close to 220 lbs and will lost 2 lbs through persperation after one hour high-intensity exercise. I did lose close to 7 pounds once, but that was due to taking a purgative in preparation ...


2

I'm going to preface my answer by saying I am not as familiar with bodybuilding programming. However, I can answer some of your questions from a more general strength training perspective. Regarding @Jeremy Likeness' quote, the strategy behind both power lifting and weightlifting programming is to be able to recruit as many muscle fibers as possible. In ...


2

"I have lost inches around the waist but I still need to loose some weight" If you've lost inches, you've lost fat mass, what is good. If you've lost fat mass and haven’t lost weight than you've gained muscle mass, what is also good. Why do you believe you need to loose 'weight'? is it something you convinced yourself of, or did your doctor tell you to? If ...


1

You're doing great! Keep it up! For your best health and fitness, don't worry so much about weight. Worry more about body fat and how you feel. Muscle weights much more that fat because of its density and water. Another factors contributing to your weight is how hydrated you are. The more active you are the more water you'll need. Because of these things you ...


1

"You don't want to hit plateau." First of all there is nothing wrong with hitting plateau. Keep working out. Keep pushing further. Add 1 kilo or whatever weight you can. See if you can still do it. When you finally cannot lift any further weight, try to do the same workout but in small amount of time. For example, if you completed your workout in 50 mins ...


1

Looking at your comment on your question explaining your routine and current physical state , I'd say follow these or look into these points : Since you're going to the gym for about 3 days a week , I'd say increase that to about 5 days with 2 days off in a week. Change your exercises, this is pretty straightforward since hitting your pecs with the same ...


1

Not a Doctor or a dietitian/Nutritionist here, but going by logic only reason you would target 56Kg is to satisfy a BMI index value. if not you should check that out. Here's a link! to calculate it. (you did not mention height so i reverse looked up the BMI table) so a height of 5'3" is ok with 141 pounds or 64Kg Now to your question why are you not losing ...


1

Already some good suggestions but I'll add what I did as I, and many more I am sure, have had this problem numerous times. First time I had this problem I lowered by rep range to 2-3 reps for 3 weeks lifting heavier weight. I then returned to the previous weight and low-and-behold I easily pushed through. Second time I started using a spotter. I simply ...


1

There's no way you've hit any sort of limit after three months. Keep at it. If you aren't increasing any more, it's very possible that you're overtrained - you're doing a lot of volume. Also, if your goal is to lift more weight, I would recommend doing heavier weights and fewer reps. You build strength in the 3-5 rep range, and honestly, if you're "...


1

No one hits their plateau in 3 months, plenty of people can gain strength and size for years There are three things that beginners do that can stop their progress not using good form not putting enough effort in not increasing intensity To me the third one is the most important, people stay with the same weights for months and expect to get ...


1

Personally , I don't believe that weight should matter at all. Its how you look that matters more than weight . If you can carry the same weight but look better due to muscular development over time then that's better than gaining weight but looking more fatter .Muscles carry more weight than fat , so even if you maintain the same weight but increase ...


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