I have beening lifting weights for 2 years i started at 45kgs now i can only bench press 65?

Question

i have been on 65 for the pass year, how can i increase my strengh.

Answer 1

This is a common problem. You are probably not adhering to the right plan. First, you need to find the right amount of weight. This is the amount of weight you can bench 12 times, but on attempt 13, you utterly fail. Now that you have the right weight, you need to do three sets. Once you have mastered this weight and can do, say, 15 or 16, then you need to bump up the weight so that again you are only doing 12. Finally, only workout your chest muscle group every other day. Working out daily the same muscle group does not allow time for muscular growth. Muscles need rest to grow and gain strength. Follow these basics and you should begin to see some good progress. Another trick is to write down your progress. For example, day one, 65kgs benched 12/11/10 (the three sets). day three 12/12/10. This way you can keep track of your progress. Soon, you will understand your body is "talking" to you. A sudden dip in performance may be due to an impeding illness, and you should dose up on Vitamin C and Zinc.
I'm a little older now, but used to love working out for years. When I was younger, I had a similar problem that you have, and found out I was working out too much, not allowing enough time for rest and muscular growth. Once I started exercising properly, I began to see steady gains.

Good Luck!

Answer 2

could be a lot of things...

1. your workout: are you going heavy on the weights and low on reps? that's the scheme for strength gain.

2. your diet: are you consuming protein after working out and throughout the day to aid in muscle repair? try to aim for 1g of protein per pound of bodyweight (you might have to do some conversion since you're talking about kilos).

3. perhaps most importantly, rest! are you getting sufficient rest after working out? all muscles need at least 24 hours to rest after a lifting session. however, more than 48 hours can hurt your progress. basically you want to hit your muscles about 3 times a week with a day of rest in between.

i hope this helps.

Answer 3

listen to the dude above me.

increase the weight by 5 measly pounds a week. push for the same repeitions. your bench will go up if you stick with this. i will give you a hundred dollars if it doesn't and you can buy some steroids.

Answer 4

It depends on your body type and how old you are. If you don't have enough of the right hormones, it's a lot harder to build muscle then with a lot of it. You might not be doing it right too. Just make sure to eat a lot of protein and vitamins.

Answer 5

did you suffer an injury? I'm confused as to how this could be possible. in 2 years your bench should have gone up at least 50 kgs

you need to post your entire training routine...

Answer 6

Eat more and push your limits. i got stuck on 45 LBS on my bicep work out for a month and thought i could not go for more. i took more proteins and pushed and now i do 60 LBS.
so it is a combination of mental and physical.