M
Milanero
Iron
- Joined
- Aug 18, 2019
- Posts
- 220
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Hello im sort of begginer in wokring out i currently 7months in in the gym i do around 16 training sesions a month push legs pull cardio-rest all i been doing is same 10to 12 reps for 7 months straight and my strenght gains are started to grow slower for example my push day i same every time like
warmup 25push ups
5x10 bench press
85kg military press 5x10
42.5kg incline bench 2x10
60kg shoulder raises 4x12
6kg tricep kick backs 2x12
tricep pushdown 3x12
dumbell shrugs 3x15
than dips 50reps or push ups 50reps
so i been stuck on push day on same numbers in military press and bench press i cant complete all sets with 10reps also i do compound 5x10 on other days like legs pull i never followed any program i just picked these exercises that i like myself i dont know if i doing to much volume for begginer or to less my goal is to gain strenght and muscle i dont want to stick with 5x5 for long like perfectly would be to change up small reps for a month and then big reps for another month so my body rests from low heavy reps what kind of program you guys would reccomend me for strengt and muscle gain also i cardio endurance is important for me
my numbers in month 0 gym squat 90kg bench 90kg military press 45kg body wheight 77kg
numbers in month 7 squat 125kg bench 110kg military press 65kg body wheight 81.7kg
diet i eat on maintainance most of the time 4to 5 meals one day 2600cals other day 3100cals so average around 2800cal
what kind of solution advice would you give me for strenght and muscle gain any program since i dont have one will be thankfull for any advice.
warmup 25push ups
5x10 bench press
85kg military press 5x10
42.5kg incline bench 2x10
60kg shoulder raises 4x12
6kg tricep kick backs 2x12
tricep pushdown 3x12
dumbell shrugs 3x15
than dips 50reps or push ups 50reps
so i been stuck on push day on same numbers in military press and bench press i cant complete all sets with 10reps also i do compound 5x10 on other days like legs pull i never followed any program i just picked these exercises that i like myself i dont know if i doing to much volume for begginer or to less my goal is to gain strenght and muscle i dont want to stick with 5x5 for long like perfectly would be to change up small reps for a month and then big reps for another month so my body rests from low heavy reps what kind of program you guys would reccomend me for strengt and muscle gain also i cardio endurance is important for me
my numbers in month 0 gym squat 90kg bench 90kg military press 45kg body wheight 77kg
numbers in month 7 squat 125kg bench 110kg military press 65kg body wheight 81.7kg
diet i eat on maintainance most of the time 4to 5 meals one day 2600cals other day 3100cals so average around 2800cal
what kind of solution advice would you give me for strenght and muscle gain any program since i dont have one will be thankfull for any advice.
