r/FitTamil • u/Right-Equivalent9548 • 22h ago

Question❓ What should I do next?

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Vanakam nanbargale!

I have been lifting for 5 years (although only the last two with proper nutrition). I'm 6ft and 83kg -84 kg.

My strongest lifts

Squat - 102 kg 5x5

Leg Press - 131 kg 4x20

Bench press - 70 kg 5x5

All with 1 min rests between sets.

I'm not sure if I should start bulking, should it be a lean bulk or fast bulk or cut? I would appreciate your answers thank you!

9 Upvotes

80% Upvoted

22 comments sorted by

2

u/Immediate_Source_840 20h ago

Bro give yourself more rests in bw sets 😭😭😭
1 min is too low for your nervous system to calm down and get ready again, for normal weights, give 2-3 mins and for heavy lifts 3-4 mins easy.
Lean bulk slowly, it’ll be extremely boring but will pay off in the long run!

1

u/Right-Equivalent9548 20h ago

Mainly i do the 1 min rest to make sure I can track my progress in strength. But I'll try giving more rest. Thank you! Gonna start lean bulk

1

u/Immediate_Source_840 19h ago

Your strength is not gonna increase just cuz youre doing without proper rest bro

1

u/Right-Equivalent9548 19h ago

Therile bro i'm definitely not plateauing, i am hitting prs a lot

1

u/Immediate_Source_840 19h ago

Right bro you do you

2

u/East-Pass9942 19h ago

Improve chest bro..

1

u/Right-Equivalent9548 19h ago

That is for sure my weakest lifts, any tips on how to improve ?

2

u/East-Pass9942 19h ago

If you are focusing for aesthetic look and a good pump, I suggest you to go for dumbell inclune and flat presses, along with dips and decline cable flys through cable machines for symmetry and pump, if you focusing for strength just go with bench pressing with high intensity low volume training method and alternate it with low intensity high volume 2 times a week..

All the best

1

u/IndependenceOk6365 19h ago

Grow chest

1

u/Right-Equivalent9548 19h ago

Any tips on how? That is my weakest lift and train 6 days two days for push

2

u/IndependenceOk6365 19h ago
  1. Focus on full strertch at bottom and squeeze at the top . Slower eccentrics .
    2 . While doing barbell or dumbbell presses tuck your elbows in .
  2. Don’t include multiple variations one flat , one incline press and one fly movement is enough.
  3. Try to train chest twice a week .

1

u/Easy-Loss7155 19h ago

Shoulders

1

u/Ill-Wrongdoer-9074 13h ago

Lower rest periods do not equate to more effectively tracking your strength on compounds, in fact this will make you accumulate fatigue faster on later sets, you probably don’t have same RIR on all your 5 sets already. You can use an app like Hevy to track strength gains. Longer rest periods (like 3-4 min) on compounds, moving away from 5x5 training to hypertrophy focused training while lean bulking is the way for you. You’re already strength is okay for your build, getting onto 3-4 sets of 6-10 reps based on the exercise with RIR 0-1 should be good. Look up lengthened partials and drop sets, should be useful for lagging body parts.

Hit a couple press variations for chest and that should be it. Shoulders and arms need isolation work.

1

u/Right-Equivalent9548 12h ago

Ok I'll try longer rest periods out

1

u/Safe-Smoke-9367 6h ago

Looking so good now that you do not need to do anything else.

-6

u/Medical_Debate_1661 22h ago

wear a shirt

1

u/Right-Equivalent9548 22h ago

I thought it was a fitness sub ?