Novice strength levels - 0-1 rep a week even in calorie surplus, high protein, good sleep

[cybernetic]

I’m still at novice levels of strength (22kg bench press) and I gain strength soooo slow it’s ridiculous! I get over 1g/1lb of body weight in protein, I get good sleep, I’m doing a good amount of volume, I’m not deficient in nutrients, form is great.

Why the hell do I progress so slowly? It’s extremely frustrating. I’ve been lifting 8 years and this has been my situation for years. I’ll bulk for months but only gain a tiny bit of strength and the weight will primarily just be fat before I cut and repeat the cycle.

 

[loida]

@cybernetic Let me get this straight, you've been training for 8 years and have a 22kg bench press?

 

[genesis50]

@loida He’s increasing a rep a week though, so what’s that… 400 reps ?

 

[cybernetic]

@loida 22kg dumbbell in each hand for about 10 reps

 

[kimpet]

@cybernetic Maybe he means he does 0-1 rep per week

 

[cybernetic]

@kimpet He doesn’t

 

[thepinkpreacher]

@cybernetic You’re 25/26 year old male who’s been lifting for 8 years and your bench is 22kg ?

 

[cybernetic]

@thepinkpreacher 22kg dumbbell in each hand

 

[swanny]

@cybernetic Still.....

 

[cybernetic]

@swanny Undoubtedly shit, no denying that haha

 

[swanny]

@cybernetic Start training with lower reps. Heavier weight

 

[mlenadc]

@cybernetic How many set of how many reps @ 22kg per hand, per week? What does your "volume" actually look like?