Hey… I weight 76 kg, started at 83,8 kg in december 2024. Am 175 cm tall and eat about 2500 kcal and 1,6 gramms and more per kg bodyweight since december. Haven three days with less than 120g protein.

But my weight training sucks. I stsrted with 7,5 kg dumbbell presses and now I am at 12,5 kg. My barbell incline press was 2,5 kg each side now 7,5 kg so in total with barbell 35 kg.

Dunno what I am doing wrong? Doing Push Pull Leg 6 days a week, once I did PPL UL cause of time.

I feel so bad. Im doing everything I can

  • tyo_ukko@sopuli.xyz
    2·
    11 days ago

    You can try different routines. Here’s something I did that helped, mainly because it permitted me to try heavier weights within my program:

    • Old routine: 1 warm up set followed by 4 sets of 10-12 reps.
    • New routine: 1 warm up set followed by a very hard set of up to 5-6 reps followed by 2-3 sets of 10-12 reps.

    You didn’t really specify the details of your program, but maybe this will give you something to experiment with.

    Edit: also if you’re at the gym 6 days a week, you might need a break.

    • Grogon@lemmy.worldOP
      2·
      11 days ago

      I don’t feel like I need a break. I am barely exhausted and can’t wait for the next push, pull or leg day after I did it.

      My exercises are low because I never really trained. I want my body to get use to it first.

      I do 5 exercises each day. Pull day I do 6 (reverse curls) for my thin forearms.

      Push:

      1. Bench Press with dumbbells (3x12)
      2. Incline Bench Press with barbell (3x8)
      3. Shoulder Press seated with dumbbells (3x12)
      4. Triceps Pushdown with cable
      5. Leg Raises 3 Sets each to failure

      Pull:

      1. Lat pulldown (3x12)
      2. Cable rows seated (3x12)
      3. T Bar rows (assisted on a inclined bench) 3x12
      4. Biceps Curls with SZ Bar 3x15
      5. Reverse Curls with SZ Bar 3x15
      6. Cable Crunches 3 sets to failure

      Legs:

      1. Leg press 3x12
      2. Extensions machine 3x12
      3. Curl machine 3x12
      4. Calf raises with dumbbells 3x15
      5. Sit Ups 3x to failure.

      Rest day (Cardio)

      Repeat.

      So I do PPL Cardio PPL Cardio and so on.

      • tyo_ukko@sopuli.xyz
        2·
        11 days ago

        Sounds like you’re doing pretty well then. Somehow it didn’t click me how short time you’ve been at it yet, so just keep doing what you’re doing. The results will come in time.

        At this point you should probably be aware of burning out or getting bored after a while since your training frequency is so intense.

        Also, if you feel like you don’t need rest, you might not have enough weights, or your technique needs improvement.

        • Grogon@lemmy.worldOP
          2·
          11 days ago

          Do you think the exercises I chose are okay?

          I am planning on doing a Push A, Pull A and Leg A and seperate from Push B, Pull B and Leg B cycle.

          Like one week I do A and the next week I do B.

          Push A, Pull A and Leg A would be the exercises I wrote above.

          For the B version of all PPL days I’d remove one bigger exercise with a bigger calisthenics exercise. Instead of Triceps Pushdowns and Leg Raises on Push Day I’d take those two out and do Dips instead. Instead of starting with Lat pulldowns cable I’d do as many pull ups and negative pull ups as possible and then finish my lat on the machine with lighter weights. Instead of Cable rows I’d do Australien Pull Ups. Instead of Leg Press I’d do Dumbbell Squats in week B for leg day.

          You know what I mean?

          • tyo_ukko@sopuli.xyz
            1·
            11 days ago

            Yeah sounds like you’ve got a good plan. I’m far from being an expert, so can’t unfortunately give you deep insights.

            Just be mindful of the burnout. It’s a marathon, not a sprint. That, and doing reps with good technique. Once the technique is not there anymore, it can be considered a failure and you can stop.