File :-(, x, )
Anonymous
OK /fit/

in january this year i weighed 54Kg (118lbs), so i started lifting every week and now i weight 68Kg (150lbs) at 5'9". i have ~10% body fat, and a lean but not impressive physique. i currently bench 45Kg (99lbs), squat 75Kg (165lbs), and was wondering if it's possible to increase how much i can lift and stay at roughly the same size? i'm not trying to look like arnie or simply tone, my only goal is to become deceptively strong.

so do i just continue to lift the way i am but eat less? or eat around 2000cal per day? or is it more complicated than that?

typically i do a full body workout every two days; it looks a little like:
SQUATZ: 5x5
Dumbell Bench: 5x5
Bent Over Rows: pyramid set
Shrugs: pyramid set
Military Press: 4x10
DIPZ: 4x10 @ bodyweight
tricep extensions and situps/crunches if i can be bothered after all that.

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>> Anonymous
you'd lift more if you weren't doing so many exercises every session

how long do your workouts take? If you're doing it right, 45 minutes should have you on your knees
>> Anonymous
why so small?
>> Anonymous
Oh god not again. Even if you lift with all your might for years you won't come near to arnie, get it through your skull. and even if somehow you'll start bulking you can just stop when you reach how you want to look. You won't wake up one morning and MOTHERFUCKER SHOULDNT HAVE LIFTED SO HARD YESTERDAY, gains don't happen overnight.

Also coincidentally, you're pretty much me! I'm 5'8, 67kg, started at 55kg last year, benching 55kg, 60kg if have a spot. I don't count calories though so I don't know how much I'm eating. Just oats, meat, pasta etc, yogurts everyday.
>> Anonymous
45kg seems awful low bench at your weight

i'm 5'8 150, and I bench 80kg 1RM

but then most of my weight is in my upper body (shit legs)
>> Anonymous
>>437618
what's 1RM?
>> Anonymous
I am 5'11 and 70kg , I am 4 months into the gym before i was very skinny, i weighed 60kg, i bench 1 rep of 50kg and do 5x5 of 45kg, i squat 70kg 5x5 and finally deadlift 100kg

Why i am i making faster progress than you?

Btw i use 7chan's FAQ work out routine and i spend roughly 1hr- 1.30hr in the gym. I also eat as much as i can.
>> JESUS !vBOFA0jTOg
>>437618
5'9 at 150 and I bench 75kg :/

But I can squat 110kg :D
>> Anonymous
     File :-(, x)
>>437613
i know gains don't happen overnight. it took me the best part of 10 months to gain 14Kg, i'm not stupid. i merely mentioned arnie as a lot of folks on this board aim for some similarly gargantuan figure.
i don't count calories either, i've just been gaining by making sure i never feel hungry, i snack a lot on fairly healthy food.

>>437606
my workouts tend to be around an hour, and yes, they do generally have me utterly exhausted, but it feels good. should i be splitting up my workouts so as to have like, a push day and a pull day? or a low intensity day and a high intensity day? i know dick all about structuring a workout, i've just been lifting as much as i can every time.

>>437618
i have decent legs and not much of a chest.

>>437620
1 Rep Max - ie, the most you can possibly lift for a single repetition.
>> Anonymous
you should split your workout because you shouldn't be able to do all those exercises in one session.

after 5x5 squats and bench you shouldn't be able to crack out 4x10 militaries at anywhere near your max

a real full body routine needs at least two alternating sessions to make significant gains in your lifts
>> Anonymous
>>437602
Is your bench with dumbbells?