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 Why aren't you growing, Good article from Iron Addict

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-kytz-
post Jul 21 2015, 02:03 AM

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QUOTE(Halfhearted04 @ Jul 20 2015, 11:25 PM)
Hi

how long will it take (in normal condition) to gain 10-15 kg if i'm hitting the gym but loosely following a weight gain diet ?
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Depends on how much caloric surplus you are eating on a daily basis.
-kytz-
post Jan 18 2016, 07:12 PM

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QUOTE(wolf @ Jan 18 2016, 06:59 PM)
Hi.

5'7"

65kg

At the moment, using 2 x 5kg plates on a 6 kg barbell.

100 x Benchpress daily.

50 x bicep curl daily.


And still the chest does not grow.

If I change it to 2 x 10kg plates instead.

Will that help/change?

Or I need to start taking Whey?

Also, my love handles are still there.

I guess I am not eating right.

Need to lower my daily calorie intake.

TQ
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You ain't lifting heavy enough.

Also watch your diet. Are you eating enough protein daily? Are you having enough sleep?
-kytz-
post Jan 19 2016, 07:31 PM

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QUOTE(wolf @ Jan 19 2016, 07:24 PM)
2 x 10kg plates + 6kg barbell = 26kg

Is that enough?

Will add more once adapted to the 26kg routine.
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You are bench pressing 26kg or are those barbell curls?
-kytz-
post Jan 19 2016, 07:51 PM

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QUOTE(wolf @ Jan 19 2016, 07:44 PM)
Planning to.

At the moment 16kg only.

16kg of bench pressing and curls.

2 x 5kg plates on a 6 kg barbell (10kg + 6kg = 16kg)

100 x Benchpress daily (33 reps x 3 sets)

50 x bicep curl daily (10 reps x 5 sets)
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With such light weight, even 1000 bench presses won't do you anything. Your muscles won't grow when you aren't lifting heavy.

Since you're a newbie, you should try PROGRESSIVE OVERLOAD. Google it.

Try the Stronglifts 5x5 program. It's based on progressive overload and uses COMPOUND EXERCISES (drop the curls !)

Start from 20kg bench press. Do it 5 sets of 5 reps.
The next time you come to the gym, add 2.5kg. 3 gym days a week, you're already lifting 27.5kg and at the end of 1 month, you're lifting 50kg. It goes on and on...


 

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