Girl Gym on Sidechat | Help: I’m lowk new to the gym and I try to do progressive overload but i feel like when I try to add weight it’s js too heavy…suggestions to build more muscle pls (also I don’t take anything like creatine or wtv)

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Girl Gym 4w

Help: I’m lowk new to the gym and I try to do progressive overload but i feel like when I try to add weight it’s js too heavy…suggestions to build more muscle pls (also I don’t take anything like creatine or wtv)

Anonymous 4w

Progressive overload doesn’t always have to be more weight, try aiming for more reps with the same weight :)

Anonymous 4w

make sure to try eating fast digesting carbs and the amount you should eat depends on BW (search up) ideally 30-60 min before workout, i.e. bananas, oats, cereal. also progressive overload is often simplified as increasing more weights or reps, but it’s the outcome of building muscle (because more muscle = more strength) which takes time. as you also get more into working out, you will often hit plateaus; i wouldn’t recommend switching those exercises and instead focus on progressing slower-

Anonymous 4w

Same weight and more reps. When you get to the point when you’re not drenched in sweat, up the weight by a little. It could also be too heavy because your bones need to get stronger too. You’re new so I’m assuming form could also be a little off. I always tell my clients “when in doubt, drop it down” you want to perfect form before adding all this weight. I hope this helps!

Anonymous

#2 4w

whether that’s increasing the number of reps or even the rep range if adding weight is too much. if you have money to spend, investing in micro-plates are also extremely helpful since it allows you to add weight in more forgiving increments as opposed to a huge increase that’s often like 5-10 lbs. also wondering what specifically you’re plateauing on because if its arms/chest, there will be a lot less muscle mass distributed compared to legs which are often a lot lot more easier to progress

Anonymous

#2 4w

for example. i barely progress on bicep/tricep exercises and adding 2.5 lbs would be a lot, which make sense because there little muscle mass compared to something like legs. so it’s also relative to the muscle group too. i just would highly discourage from switching exercises simply due to slower progression/plateauing because all switching does is having to form neural adaptations to a new exercise and losing from the previous exercise so you would probably regress if going back and forth

Anonymous

#2 4w

also consider lifestyle/diet too- there’s a lot that goes on outside of the gym, which honestly arguably are more responsible for gains and muscle building, i.e. sleep hygiene, eating enough protein/carbs. for example, i was on a caloric deficit which made it difficult for me to eat enough carbs going to the gym, so progression was a lot slower. there’s many factors but again progression is a outcome not something you’re necessarily doing which mostly comes down to programming and life habits

Anonymous

#1 4w

Oooo good idea I never thought abt that…tysmmm

Anonymous

#2 4w

Omg tysmmmm🙏🙏🙏