Adding weight: very confused newbie here

J

JackShephard

0
Hi All,

So I've been doing a FBW 3x a week for 12 weeks now. (I'm male, 30yo, 75kg, no prior training experience, very prone to injury and 25%BF). I eat clean for the past two months and stopped drinking, smoking around the same time.

I'm happy with my program, and I'm making progress (lost 6kg, feel great), but in terms of gain in athletic performance it's nowhere near what I read it should be on these (and other forums).

For example, I hear about the '10% rule', where you should be able to add 10% more weight every week to your workout. But I'm hard pressed to add anything at all, not even 5%, let alone 10%. For example, take the adductor machine, the one where I probably push the most weight, 50kg. I've been doing 3x 12reps of that since I started. If I move it to 55kg I'm unable to finish the sets. Same thing for the shoulder press machine, I'm stuck at a puny 12.5kg.

Again, as I said it's not like exercising as no impact no me, far from it I now have a 'mini' biceps visible, where it was all flat before. So there is muscle development there, it's just the weights aren't increasing.

Is this a problem? Something to do with my nutrition (I'm on a 400kcal deficit)? Any help or advice would be much appreciated.

Cheers!

-
Cigaro.
 
I've never read too much into any sort of "rule" on how much add to weight and when because i personally consider that a load of crap. Just add whatever weight you're comfortable with and when you personally think the right time is. Don't get into the "i'll increase this by 2.5kg in 3 weeks" sort of mode. You'll know when to put the weight up.
 
what does your program look like? It might be that it is not very effective.

And like stream said, don't worry about the 10% rule or anything like that, add weight when you can add weight.
 
I agree with what the others have said but I would wish to say use dumbbells and barbells not the chest or shoulder press machine. Do you have a link to this 10% rule? I would suspect you are not following the routine in full (if there is one) and this is why you are having problems.

My best,
vaecicla
 
if your doing FBW 3x a week google HST and look at some of the ways they figure in progression. You are cutting so you cant expect the same type of gains when running a caloric deficit. I had good results with the way HST recommends progressing even now when im cutting.
 
another thing too. move your weight up... so what you cant finish the sets NOW. when you can finish 3 x 12 or 4x10 or whatever your goal is its time to move the weight up again. set your goals and want them and push for them.... you will get there.
 
Like tooltime said, it is difficult to increase your lifts substantially while eating a calorie defecit.

A good goal to have is to make each gym session better than the last whether it be lifting more weight, completing more reps, needing less rest time, using better form etc. If you are consistant and you routine is sound then your lifts will improve.
 
Cheers guys, that's load of good advice (as usual) and sure got me motivated again!

Thanks!!!!
 
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