>skinnyfat >lift for a year >bench 95lbs >deadlift

youre probably either doing a shit routine, not trying hard enough, skipping workouts, or lying about how much youre eating.

God dam dude I'm like 140 and that bench is what I started at

>>42377640

>lifting as much as an average female could lift
>expects gains

>>42378681
>youre probably either doing a shit routine
phraks gslp

>not trying hard enough
how do I know if I'm not trying hard enough? if I'm benching and I can't do a rep even if I struggle for half a minute with the bar at a half-rep point I don't know what else I can do

>skipping workouts
i probably do 90-95% of my workouts on time, it should be 100% but it's not like I skip one every week

>lying about how much youre eating
my bodyweight is increasing

>tfw 9 weeks into lifting seriously
>145 bench
>285 dead
>240 squat
>while cutting because I'm fat

>>42379413
Whats your rep speed like?
A lot of new lifters tend to "throw" the weight up rather than use the correct form to "press" it
Feel the motion as you lift

Are you tracking macros?
Getting enough protein is the biggest one.

What is your mood like about lifting? Excited to do it or is it "oh better go lift i suppose"

>>42379483
>Whats your rep speed like?
normal? I don't know. The weight isn't light enough for me to do it fast.

>protein
at least 150g a day

>mood
I can't get excited when I've literally been doing this for a year and made no progress past the first month

>>42379564
Don't worry about fast, its all about easy controlled movement

Ok lets start from scratch.
Firstly up the calories, forget about bodyweight increase, you can always cut later
Add 100 calories for the week and see how you get on.

Two - Film your form then check it against youtube vids or post it online and get critique

three - Get a buddy, motivation is key
That extra push, that spot, those extra reps

Fourth - switch it up, try something different and comeback to phraks
Maybe run SL for a couple of months

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Eat more, get more sleep, rest more between sets. And never give up.