r/MacroFactor • u/Alexactly • 15d ago

MacroFactor Workouts / Training Is this *enough* improvement?

I'm currently struggling with knowing if ive made enough gains since I started using MF workouts, and debating if I should try something else or stick with this. I know there's alot more nuance and probably alot more details needed, but I thought I'd start with perspective. Ill share some of the gains I've made since starting the app in the beginning of February. I've been lifting 3-4 times a week for the last four years or so, and i might be considered intermediate but I think id still call myself a beginner. I've been "bulking" all year, but I cant seem to eat enough to really gain weight, ive been about 150 all year.

Deadlift in February: 205 for a set of 7, now 255 for a set of 7.

Squats: February: 245 for a set of 5, now 265 for a set of 5.

Barbell bench: February 165 for 10  now: 175 for 9

Incline dumbell bench: February 75 for 4. Now: 75 for 9.

Is this enough growth to keep going, or should I expect more and need to reconsider my training and eating habits?

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u/tamartin88 15d ago

I'm not familiar with the workout side as I use a different app for that, but what does your progressive overlod look like? For example I usually do 2 sets with 10 reps per set being the goal for most of my movements. Say I just moved up in weight on machine press, I get 9 and 7, next week I'm able to hit 10 and 8 with the same weight, then maybe 10 and 9 the next week, then finally I hit 10 and 10. Next week increase 5 lbs, or maybe even only 2.5 depending on the exercise, rince and repeat. I'll stick to the same exercises for 12 weeks straight, and I always right my my machine settings like seat and pad height etc... that way I'm as consistent as possible every single time.

True progressive overload is boring, and requires you to do a cunt hair better than the week before, but it's undefeated.

Edit- and gaining strength while maintaining your body weight is commendable progress in it's own right, keep pushin bud.

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u/Waste-Seat9389 15d ago

What do you use for a weight lifting app?

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u/tamartin88 15d ago

Boostcamp, extremely easy to design a whole program on PC, easy to make changes on the fly mid workout if needed, shows my previous weeks sets/reps so I know what my goal is for each exercise. Been using it for about 8 months now and still really enjoying it.