Hello Friends, I started lifting after a big gap , its 11 months I am regular 3 days on 3 days off going to gym,Tried a cycle but unfortunately the gear was fake and got disappointed , i am using different PWO with creatine and stuff since i started to lift and IGF for last two months,need advice and help in two of these things -
1. My bench is not increasing , I can only do 4 reps max in 1 set of 100kg (75 kg bw,15%bf) , I have done 150 kg max back in days but then I hardly came off juice, so wat should I do to increase my bench other than being on gear. I eat clean deit 40% protien,40 carbs and 20 fat and some ayurvedic test boosters.:sport:
2. I started to do dead lifts , I am taking it easy 100 kg 10 reps in 1 set but I can not train legs bcoz of torn knee ligaments , so would I be able to do heavy deads without training legs, I just jog or do running for legs anything with weight my knee dislocates,
Thanks everyone for reading and help.
1. My bench is not increasing , I can only do 4 reps max in 1 set of 100kg (75 kg bw,15%bf) , I have done 150 kg max back in days but then I hardly came off juice, so wat should I do to increase my bench other than being on gear. I eat clean deit 40% protien,40 carbs and 20 fat and some ayurvedic test boosters.:sport:
2. I started to do dead lifts , I am taking it easy 100 kg 10 reps in 1 set but I can not train legs bcoz of torn knee ligaments , so would I be able to do heavy deads without training legs, I just jog or do running for legs anything with weight my knee dislocates,
Thanks everyone for reading and help.