Not getting stronger
I’ve been consistently training for the past 3 months, PPL R PPL and have gained about 4KG since. I’m trying to progressively overload but I don’t seem to be getting strong enough to do meet my target rep range (10-12) with the increase in load - it’s only like 1-2kg increment. This is especially true when I’m doing db bench chest press. I’m not even lifting particularly heavy either it’s just 15kg db in each hand. I’m sure to maintain good form to maximise chest activation and definitely feel the effort in my chest.
Currently, I don’t have a particularly strict diet. Im trying to get in as many calories as possible. I will cook most of my meals which include chicken breast, mixed bag greens, rice, x4 eggs, ham and cheese sanga, almonds, instant noodles, and I’ll have the occasional mcDs twice a week.
Am I just being impatient? Does diet play that much of a role in performance even in the initial stages of lifting? Am I just totally going about this the wrong way?
It’s just a bit discouraging trying to increase the load only to find it’s actually too heavy and I have to go back to what I can originally lift.