i've been working out for 2 months. I started with easy weights cause i was a beginner. But then after 2 weeks or so i noticed i got stronger and i pushed my weights high enuff that i can only do 3-10 reps depending on the exercise and my reps become lower after each set because i get tired obviously. I take a good rest of 3 days. Now the rest of the 6 weeks i've been working out, my intestsity never increases. I try to increase the weights but i just end of doing lesser reps. When should u increase your weigths? Ever 2 weeks? by 5 pounds? WHy is that
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Can't increase my intensity
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Ok i found this thingPhase One:Organize your workouts into three periods, each lasting a month to six weeks. First, go for rapid muscle growth. Do strength training workouts with progressively heavier weights. That means, on most exercises, do 3 sets of 6 to 10 repetitions, using enough weight so that your muscles are fatigued on the last rep.Phase Two:Do a strength cycle, and do power lifting-type workouts with much heavier weights. (As with all lifting programs, be careful not to overdo it, and always have a spotter when using maximal free weights.) Thoroughly warm up with at least 15 minutes of light cardio exercise and stretching, then do 4 to 5 sets of 3 to 5 repetitions of exercises like squats, dead lifts and bench presses.Phase Three:Do a few weeks of "cutting up," in which you lift lighter weights. Go for 3 sets of 12 to 15 repetitions, and employ supersets (going from one exercise to another without taking a rest in between) and other high-intensity tactics. Add more cardio exercise and watch your diet more carefully. This doesn't add new muscle or strength, but it sure lets you see what you've spent the previous months building. Is this true? Im just doing one day all upperbody heaviest possible weights with good reps all the time
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I do no warmup just very little streching... i go straight to Bench Press cause i have all my energy saved up for that and after i do 1 set of the max weights and reps i can do. I rest for about 1 minute or 2 and i can't do as much reps anymore and sumtimes i get so weak i have to do a lesser weight. And i have a problem about drinking shakes before and after. I go to the Gym right after school so i don't have access to a shake and when im done it takes an hour to get back to my house. Although the gym does have a place where u can buy food and shakes. They are REALLY REALLY expensive, 8.99 for one. The only supplement im on is protein powder and weight gainer.
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My goals are just getting bigger. Mostly Upperbody. Im tryign to get better in all the exercises. Put 5-10 every 2 weeks or so in all the exercises i do. And i have anotehr qusetion i bought protein powder and weight gainer 2 months ago. It doesn't appear to be working that great. But i got the cheapest brand. and the protein is isolated with 40 g seach serving and the weight gainer is 1000 cal each serving mixed with milk. Does the Brand matter??