Quote:
Originally Posted by atsizat
Very long time but I didn't have an improvement for quite sometime. I've been remaining the same for quite sometime.I don't wanna gain weight. I do so much cardio not to gain weight  And I've been working with dumbells that change weight at home. I do not go to gym. My weight is 70 kilograms. My height is 172 cm. |
Quote:
Originally Posted by Chicago South Sider
In terms of weight lifted you're at the low end of intermediate level.
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I agree. Low-intermediate, maybe even high novice. Right on the state line between those two. (Using the beginner-novice-intermediate-advanced-elite methodology.)
OP you're at the ht/wt I was (or pretty close to it) when I was still a runner. I could cruise 10 miles a day at high altitude without cracking a sweat, but in the weight room I was bench pressing ~160 3x10 and saw no need to ever lift anything heavier than that. The bench press was the only "heavy" barbell lift I did, too. No squats, no rows, no deadlifts, no overhead press. At the time it worked for me because running was my priority. A couple years after that I'd worked my way up to 185 on the bench press but I had also aged and gained weight to 165-170. Naturally I wasn't quite as good at running anymore.
About 3 years ago I transitioned from running to weights as my primary outlet for pursuing my fitness goals. I was slowing down on the trails and suffered a couple injuries and needed to do something different. It took me another half a year to really refine my focus into something that worked for me and I started doing mostly power lifting with a higher weight level and low rep count. I also greatly expanded what I was doing, adding all those afore mentioned lifts that I used to not do. My results were dramatic: I still weigh around 170 but now I'm able to bench 280, squat 350, and deadlift 405.
My point here is there's so much more you can be doing than dumbell press and OHDB press. At your weight those numbers aren't bad. If your focus is cardio because you don't want to add weight then don't be surprised if you're never adding to what you can do. You're not wrong for focussing your efforts where you have: everyone's goals are different. But if you want to build on those numbers there's a lot of things you can add to what you're doing.
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