havent gained strength in a year need help
hi guys need some help, my training seems to be going no where at the moment and im losing motivation. im not gaining strength on any exercises really and im not gaining bodyweight. my diet isnt 100% at the moment so i realise this is probaly the main cause but is there anything different i can do in my workouts to help.
my routine is a standard
mon chest/triceps
tues legs/calves
wed/rest
thursday back/lats
fri shoulder/traps/biceps
sat/rest
sunday/muay thai
i do all the big compound movements bench/deadlift,squat
i do about 10-12 sets for big bodyparts, 6 for the small
i can only squat 60kg
i can only bench 60kg
i can deadlift 110kg
i know these numbers are pathetic but i dont seem to be able to move up in weight, i try to add weight every week but i just fail normally on the 1st rep
im 6ft weigh 175, my diet is ok but alot of it is made up n large shakes so im probaly not taking in enough proper food. any help would be appreciated as im really losing motivation at the gym now, ive been training reguarly for a year now and the weights have been stuck for the whole year.
genetically im not strong i used to weigh 140 2 years ago and my family are all thin,
any advice on upping my weights would be great
thanks