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still low kgs after years of training

Discussion in 'Weight Training/Bulking' started by autumngirl, Sep 8, 2017.

  1. autumngirl

    autumngirl Well-Known Member

    Aug 9, 2008
    Likes Received:
    In regards to weight lifting, I am not happy with my performance, in the past five years (although it is probably due to my focus on cardio but now I have multiple goals which include increase in both lifting strength and cardiac endurance).
    In 2013, I bought a 50 kg set of weights (compared to my previously used little colorful dumbbells) and was successful at the first 6-8 weeks or so, then maintained the strength gains until now BUT ...
    In 2014-2016, I was unable to deal with free weights, every time I tried my form will be sloppy so I shifted to weight machines because I did not want to give up on weight lifting.
    In 2017, I started to desire in relation to strength training since my cardiac endurance has improved as per my earlier plan. I seem to be lifting humbly in terms of "no of kg" in each exercise or should I say I am not happy with my level of strength?

    My current weight lifting schedule (started two weeks ago)

    • 2-3x / wk
    • 3 sets 12, 10, 8 reps.
    • DB bend back laying bench rows @ 10kg or 22 lbs
    • DB shoulder shrugs @ 10kg or 22 lbs
    • DB shoulder press @ 5kg or 11 lbs
    • DB laying bench chest press @ 5kg or 11 lbs
    • Elastic cable shoulder flies
    • DB squats @ 10kg or 22 lbs
    • BB deadlifts @ 7kg or 15.4 lbs
    • Triceps head extension @ 5 kg or 11 lbs plate
    • DB curls @ @ 5kg or 11 lbs
    • Calf raise - No weights!
    DB: dummbell, BB: barbell

    I think overall my hamstring, calves, deltoids, chest, biceps and triceps are all very weak.

    I was testing myself the other day with trying to push myself to maximum:
    • I can only do 20 body weight squats
    • I can only do 20 reps of bend over back laying on bench @ 10 kg (without any rest)
    I will explain my issue clearly, when I try heavier weight, this is what happens:
    1. My muscles can handle it but it feels like I struggle to maintain the form and do the reps (sometimes can never finish even 4 or 6 reps).
    2. My heart beats very fast (sometimes up to 190-200 bpm), I sweat heavier than before and go out of breath.
    3. My mind cannot seem to focus and I feel mentally challenged afterward.
    Anyway, a positive sign: I was able to leave the weights machines at gym and go back to free weights at my lovely home after gaining some cardiac endurance - I know free weight can be more challenging even at a lower weight since you need a controlled movement without the "weight machine" support your movement throughout the exercise.

    Still ... I need some tips

    What are the factors to consider now, to assist me to advance in terms of, the no. of kg per exercise (or to increase my strength)?

    I am 34 yo female, 145 lbs of weight, at 5'5" height.
    I eat 1400-1500 calories per day (55% carbs, 26% protein, 19% fats)
    45 minutes of weight training & 45 minutes of cardio in my first week.
    75 minutes of cardio and 75 minutes of weight training in my second week (I used magnesium creatinine 1000 mg only on days of lifting)
    #1 autumngirl, Sep 8, 2017
    Last edited: Sep 8, 2017
  2. PeteBDawg

    PeteBDawg Well-Known Member

    Jun 15, 2004
    Likes Received:
    So, I know this is an old thread, but my biggest recommendation reading this is to improve your mobility first.

    If you can only do 20 body weight squats, what that says to me is your ankles and hips are not able to go through the full range of motion of the movement, meaning you have to really compensate with other muscles, and that makes the movement much, much harder.

    Another way to think about it is balance - if you have to spend strength maintaining your balance, that is less strength available to do the movement. And if you don't have mobility, you don't have balance.

    I think the traditional conversation about "form" is a little misleading, because it makes it sound like what's missing from the equation is always mental focus and knowledge - but if your body literally can't get into and maintain the position it needs to be in to do the movement with good form, because you don't have enough mobility in your joints (and most modern Western people don't) no amount of discipline and attention to form is going to fix that.

    If you've been doing a lot of repetitive motion like running or biking, that can really tighten up your hips, making squatting harder, and requiring more mobilization to prep for it.

    So I'd spend some time rolling out and mobilizing my joints, working on my feet, ankles and hips.

    My favorite exercise to get into squatting shape mobility-wise after a long period of frustration is a banded wall squat. Doing that for 15 minutes from time to time is brutal, but really helps. Forgive the Men's Health link: The Best Exercise to Do If You Have Tight Hips

    Also you might need to do more of a warm up before your workout to get everything moving well. That I think is a pretty common thing you need more of in your 30s.
    #2 PeteBDawg, Jan 17, 2018
    Last edited: Jan 17, 2018
  3. PeteBDawg

    PeteBDawg Well-Known Member

    Jun 15, 2004
    Likes Received:
    Also, if you're dizzy and having trouble focusing you might need more food, water or sleep.

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