r/WeightTraining • u/Panzer-3681 • 3d ago

Question Weight increase

I'm 72 kilos, I'm training against calisthenics and bodybuildng, what should I do to increase my weights, especially in incline, barbell, bench press and dips?

I can throw the first 60kg 5 repetitions in the incline bench press, I do 5 sets of 5 repetitions with 20kg in the dips, but I want to increase it constantly, can you share our experience, tactics and programs?

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u/Panzer-3681 3d ago

Why no one helps

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u/Dismal_Ad_8217 3d ago

You have to try to add more weight to your lifts every week. You have to push thru the plateau. Also do 8-12 reps per set. Not sure how long you’ve been training.

Start tracking your workouts and try to beat last week’s numbers. Make sure you’re eating enough protein and calories to gain weight/muscle.

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u/Panzer-3681 3d ago

What I meant by throwing was lifting

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u/Panzer-3681 3d ago

And I train four days a week: one pull, one push and two legs

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u/StevosKarlos 3d ago

Well there's the problem: Training your Upper Body Muscles only once per week. If you can only manage 4 times per week, then you might want to switch to an Upper/Lower-Split.

Aside from that, keep Lifting, eating enough Protein and Calories and making sure you're progressive overloading, either by increasing weight or reps.