4 months of lifting, almost no change at all in body

I've made quite big progress on my lifts though. How to explain that?

  1. 3 weeks ago
    Anonymous

    loser

  2. 3 weeks ago
    Anonymous

    You need to take 48 hour rests (no working that muscle group for 2 days) This is a good reason to designate certain days for one muscle group at a time.

    • 3 weeks ago
      Anonymous

      So my week should be organized as follow : muscle group 1/muscle group 2/rest/muscle group 1/muscle group 2 etc. I cannot do muscle group 1/rest/muscle group 1, right?

      Anyway it's not what I'm currently doing, so I don't think the problem comes from this.

    • 3 weeks ago
      Anonymous

      Dumfuck telling noobs about splits just to confuse them with shit they don't need yet.
      Overcomplicating shit to the detriment of the goal doesn't make you smart, it makes you pedantic and also ur a faget.

      So my week should be organized as follow : muscle group 1/muscle group 2/rest/muscle group 1/muscle group 2 etc. I cannot do muscle group 1/rest/muscle group 1, right?

      Anyway it's not what I'm currently doing, so I don't think the problem comes from this.

      Do full body 3 times a week, 1 day rest in-between; don't care if you have DOMS if it's lift day it's lift day.
      Whether you go for progressive overload or step loading I don't care, but your joints need to strengthen too.
      You make the most of your gains in the first two sets fort a muscle group.
      Compound lifts are your bang for your buck. Just do deadlifts and OHP, covers all the muscles. Add stuff on top if you want

      https://i.imgur.com/UKo3WDT.jpg

      I've made quite big progress on my lifts though. How to explain that?

      Body composition is mostly what you eat. Protip: you're a brainwashed dumbfuck and even if I tried to educate you on nutrition you'd join the legion of gays who think fiber is good for you and other retarded shit.
      I'll just tell you this to calculate how much protons you need: 1g of protein per cm of height. You won't need more, you are not a bodybuilder.

      peanut butter and rice are the cheapest, most calorie dense foods you can buy.

      literally just add rice to every meal and you'll balloon.

      >buy vegan shit full of toxins
      >also fall for the calorie psyop
      Post body or you're a confirmed garden gnome.

      • 3 weeks ago
        Anonymous

        >Peanut is vegan shit full of toxins
        >Calorie psyop

        While I was reading your post I was thinking how weird it was to find a helpful and sane post on IST, then I got to that part and you made things feel right again

  3. 3 weeks ago
    Anonymous

    i takes about 6 months to see any visual change, 1 year and other people might start to notice, 2 years very clear difference

    this is why people hop on gear

    • 3 weeks ago
      Anonymous

      I see people having noticeable changes in 4 months, that's why I'm surprised

      • 3 weeks ago
        Anonymous

        no you don't/they are on roids/they are genetically gifted/they just lost weight (i.e. no significant muscle gain)

        • 3 weeks ago
          Anonymous

          So that means I'm not genetically gifted LMAO. That was basically my question, but I'm still surprised to see no change at all.

          • 3 weeks ago
            Anonymous

            You should be having crazy noob gains. Eat more. Go to failure every set. 200g protein minimum.

            • 3 weeks ago
              Anonymous

              200g protein even though I'm 69kg? Plus I thought one should avoid failure and stop at the rep before failure

              • 3 weeks ago
                Anonymous

                Yes and yes to failure. You’re probably not even close to failure. In the beginning just got to failure until you figure out your limits. Your strength gains are just you activating your dormant muscles, it’s not building anything, you’ll hard plateau soon if you haven’t already. Tear that shit up, slam down protein. 160g if you want. Since you’re lean eat 500cal+ above your tdee

              • 3 weeks ago
                Anonymous

                I reach failure regularly in my trainings but I try to avoid it. When the form is no longer clean enough so that I have to cheat to pass the set, I also stop

              • 3 weeks ago
                Anonymous

                How many sets/reps are you doing? Drop weight and keep hitting. Agree with others, do PPL. Bro split is later down the line.

                Could be as simple as you’re not eating enough too.

              • 3 weeks ago
                Anonymous

                Activating dormant muscles is nonsense speak but it is referring to something real and supported by science

                When you are this new to strength training, the first gains in strength are not due to increasing the amount of muscle tissue. They are due to increased ability to produce force with the same amount of muscle tissue, because there is a learning curve during which the brain learns how to improve its ability to innervate muscles from say 40 percent of the contractile tissue contracting at once, to like 80 percent contracting at once. We'll call that learning curve time frame the CNS gains period. Now it is my retarded online stranger diagnosis that you don't have much athletic background and you started from a baseline of lower amounts of muscle contracting simultaneously than is common. It's taking you longer than some people to get to the end of the CNS gains period and into the next stage of gains. This could also be due to you having a higher ceiling on CNS gains than average - which is a good thing. Maximal CNS gains means a better long-term potential for muscle tissue gains. But this is why it's important to stay consistent - CNS adaptation occurs for every new movement pattern you learn - the more unique the pattern compared to other movements, the more it requires CNS gains before muscle tissue gains start. Play the long game. If you have stopped training a movement you have progressed out of the CNS gains phase (say due to injury), and you start training that movement again, there will be a shorter re-learning period that results mostly in CNS adaptation first before you get back to the muscle tissue gains phase.
                Ygmi. stay on the path to success and incorporate new movements slowly.

              • 3 weeks ago
                Anonymous

                OP here, very interesting post thank you anon. You mention two explanations to account for my difficulties, both not being mutually exclusive. How to explore one or the other?

              • 3 weeks ago
                Anonymous

                Instead of trying to decipher a wall of text of pseudoscience, I’ll tell you how to fix your problem. Stop posting and go to the gym right now. I don’t care if it’s your “rest day” or you literally came back from the gym 2 hours ago. Do a couple of compound excersises for a couple of sets and then go back home. Then do the same thing tomorrow, either with different exercises or more weight or more volume. If you are feeling beat up, don’t go. Repeat until jacked. It’s literally this simple. And if this Doesn’t work you overthought and undertrained.

          • 3 weeks ago
            Anonymous

            Tell us what is your routine, retard. Nobody can say what you're doing wrong if you just say you've been lifting for 4 months and seen no progress.

            What the fuck does "lifting" even mean, anyway? Bitchass bitch mothafucka. TELL US YOUR ROUTINE OR GET THE FUCK OFF THIS BOARD gay.

            • 3 weeks ago
              Anonymous

              I'll post my routine after having translated it. From September to December I used a FullBody routine (3 times a week) and since early January I've started a 5-day routine (upper/lower/rest/chest+back/lower/shoulders+arms)

              • 3 weeks ago
                Anonymous

                >since early January I've started a 5-day routine
                so like a week? moron

              • 3 weeks ago
                Anonymous

                Do not do I bro split like that. You’re not gonna see results unless you have good genetics and can recover freakishly fast. Find a split where you work two or more muscles each workout in compound lifts or do push, pull, legs. I’ve gotten on this routine recently and have seen quick strength gains, my friends have told me it’s also increased their vascularity although I haven’t seen any gains in that realm as of yet

          • 3 weeks ago
            Anonymous

            You will. Your lifts are going up = you are doing something right. Take solace in the fact that you are not obese,

          • 3 weeks ago
            Anonymous

            you probably workout like a bitch, have shit form and dont eat enough.

            • 3 weeks ago
              Anonymous

              Why have I made progress on all my lifts then?

      • 3 weeks ago
        Anonymous

        Just hop on roids. Makes it more fun 🙂

      • 3 weeks ago
        Anonymous

        do a blood test and ask to get your test checked. i bet its low. if its low it will take you longer to look the part.

  4. 3 weeks ago
    Anonymous

    If you had no muscle before you’re not gonna see any change other than light toning. In my professional opinion you’re skinny fat. Cut while eating good protein (look up how much you need) if you eat enough protein it’s possible to build muscle during a cut. After you’ve gotten rid of your fat put on some weight while eating lots of protein and progressively lifting heavier and heavier and you will see growth and strength gains I guarantee it

    • 3 weeks ago
      Anonymous

      Cut? Anon do not listen to this guy. You need to eat more.

      • 3 weeks ago
        Anonymous

        Yes, that's also what I think. However, I'm not that skinny, I'm 68kg 175cm. Is it that skinny?

        • 3 weeks ago
          Anonymous

          I'm 75kg 173cm anon. Still chubby

      • 3 weeks ago
        Anonymous

        Based answer. OP will tank his lifts and test if he starts to cut with that little muscle mass.

        Yes, that's also what I think. However, I'm not that skinny, I'm 68kg 175cm. Is it that skinny?

        You're not skinny but at least on a bulk your lifts will skyrocket and you'll look like a healthy human being instead of a spindly lesbian alien

        • 3 weeks ago
          Anonymous

          Also OP what are your lifts? If you're progressing well every lift should be up 20-30lb from start at minimum

          • 3 weeks ago
            Anonymous

            20kg -> 50kg for the bench
            40kg -> 80kg for the squat
            25g -> 55kg for lat pulldown
            15kg -> 40kg for horizontal row (sorry couldn't find the exact translation of that exercise in English)

            I've tried for 3 months to deadlift but I had like 0 grip, couldn't do the exercise because my hands would slip from the bar. Maybe I could try again when I have more experience and background.

            I started being unable to do a single pull-up and now I can do 10 pull-up in a set (and of course more in 4 sets) but I did not reach 4*10 yet (as my new program requires me to)

            • 3 weeks ago
              Anonymous

              Your weights are going up at a decent rate tbh, but is that all you're doing? Time to up the volume

              • 3 weeks ago
                Anonymous

                No lol, I just mentioned the main exercises I had in mind, but I'm doing a lot of other things

            • 3 weeks ago
              Anonymous

              Why would expect to look good when you are benching 50kg and not deadlifting at all?
              Get to 2/3/4 for 1 rep, or at least close, and then you can start thinking about if you want to bodybuild or strength train.

              • 3 weeks ago
                Anonymous

                Is deadlift that crucial ?

              • 3 weeks ago
                Anonymous

                You COULD get big without deadlifting, or you could just deadlift once or twice a week until you can rep 3 plates easily. Deadlifting simply gives you a lot of bang for your buck. If you are having trouble holding the bar, use a mixed grip and alternate your over and over hand between sets of you are worried about imbalances.

            • 3 weeks ago
              Anonymous

              > Bar slipping on deadlift
              > Doesn't hook grip

              Ngmi bros, trolling anon aside, was the same until I started hook grips. Starting at a lower weight will build the dexterity once you get to 2/3/4 pl8 deadies. Don't be a bitch either, it will be sore at first, and you may develop a "shit thumb" but it's worth it

  5. 3 weeks ago
    Anonymous

    sir

  6. 3 weeks ago
    sage

    Muscle cell size is aesthetics - why a 'pump' comes and goes with lifting

    Muscle fibers are strength. Functional strength > aesthetics, so keep up the good work. You're not even out of noobgains yet (you don't need to bulk/cut)

    • 3 weeks ago
      sage

      something to keep in mind, skimming the thread, is that muscle can only be gained at like 2-4 lbs per MONTH with a PERFECT routine.

  7. 3 weeks ago
    Anonymous

    Has your bodyweight changed? If not, there’s your answer. Also nice legs

    • 3 weeks ago
      Anonymous

      I've gained 3kg more or less, the problem is that when I try to count (using online apps) how many calories per day I need to gain weights, I have very different answers. I'm 68kg 175cm at the moment, how many calories should I eat according to you?

      • 3 weeks ago
        sage

        an easy marker is
        10-12 * lbs bw = cutting
        12-14 * lbs bw = maintenance
        14-16 * lbs bw = bulking

        You shouldn't even need to think about this unless you're literally starving yourself.

        • 3 weeks ago
          Anonymous

          I'm literally on the verge of vomiting at every meal, stopping eating when I'm not hungry is long gone for me...

          • 3 weeks ago
            sage

            peanut butter and rice are the cheapest, most calorie dense foods you can buy.

            literally just add rice to every meal and you'll balloon.

            • 3 weeks ago
              Anonymous

              Do not fall for the peanut butter meme it’s low bioavailability but rice is good

              • 3 weeks ago
                sage

                rice kind of matters where it's sourced whether you wash it (arsenic from asian-sourced) in relation to the stickiness, so it has its own faults too

              • 3 weeks ago
                Anonymous

                I heat brown rice as my dinner

    • 3 weeks ago
      Anonymous

      Thanks! What do my legs have in particular?

  8. 3 weeks ago
    Anonymous

    Natty people cant gain muscle size. Only strength. You should train for another year and then hop on test

    • 3 weeks ago
      Anonymous

      Shit he can just hop on rn. He’s trying to get bitches THIS summer.

  9. 3 weeks ago
    Anonymous

    What is your height?

    • 3 weeks ago
      Anonymous

      175cm!

  10. 3 weeks ago
    Anonymous

    Did you bulk?

    • 3 weeks ago
      Anonymous

      Nope

      • 3 weeks ago
        Anonymous

        There's your problem. Just eat a little bit more (not a lot, don't start eating donuts), your mass has to come from somewhere.

        • 3 weeks ago
          Anonymous

          I mean, from September to today I increased the calorie intake, and since my lifts are increasing I thought it was ok...

  11. 3 weeks ago
    Anonymous

    Relax, it's a process
    I see your shoulders coming in, they look more defined than the rest of you
    Right now you're low in muscle and high in fat, it will take time and patience to reverse that
    I see you did a full body routine, that's good, and you want to switch to a brosplit, that's okay too. You should be experimenting to find the best split for you, because different people get different results from different programs. Just make sure you try a program for at least 6 weeks, and really try hard. Don't just swap to a different program every week, try them for a long time and then decide if you want to keep doing it or do it again later
    Don't quit brah wagmi

    • 3 weeks ago
      Anonymous

      No no, I'm not that kind of guy who swaps to a different program every week. The full body routine I've used before has been my routine for 4 months (September -> December)

  12. 3 weeks ago
    Anonymous

    Eat clean, but eat more. Try to track your calories (and macros) for a while to get an idea of what your maintenance is. Eat like 2-300 above that. You need to be in a little bit of a surplus to build muscle mass - anything else is a meme. Just don't go full retard and start drinking milk or whatever and eating like shit. Lean protein, veggies, supplement with creatine and whey. Do a little bit of cardio, but not too much. Go to failure, whether thats technique or muscular on more sets (not all but make sure you are getting close, most people underestimate their effort when they dont). Make sure you get enough sleep and rest. 68kg is not 'skinny' per se, but you can for sure go higher without issue. Especially if you are going to cut after (which you should), but you'll end up higher than you are now if you want actual muscle mass and not be ottermode.

    • 3 weeks ago
      Anonymous

      I'm already far above 2300kcal lmao, I've started with a diet of 2400kcal and then I started to stagnate on my lifts, so I doubled my portions for my lunch (from 80g to 160g of pasta) and it seems like I have fixed the problem (that was in mid-November)

  13. 3 weeks ago
    Anonymous

    That was my body before starting hitting the gym

    • 3 weeks ago
      Anonymous

      You got leaner. You’re not eating enough genius.

      • 3 weeks ago
        Anonymous

        If that was the case I shouldn't make constant progress in my lifts as I'm currently making

        • 3 weeks ago
          Anonymous

          retard troll?
          now i'm doubting you actually lift

          • 3 weeks ago
            Anonymous

            Why omg

            • 3 weeks ago
              Anonymous

              why? decent mix of stupid & clueless

              • 3 weeks ago
                Anonymous

                Just explain where I'm wrong

              • 3 weeks ago
                Anonymous

                you don't look like you're eating enough
                try ss + gomad

          • 3 weeks ago
            Anonymous

            >telling a skinnyfat to eat more
            Retard troll?

            • 3 weeks ago
              Anonymous

              Am I still skinny fat? 🙁

            • 3 weeks ago
              Anonymous

              it's not my body

    • 3 weeks ago
      Anonymous

      Man you should buy sheats for your nipples. You're gonna stab someone unwillingly if you go out like that.

  14. 3 weeks ago
    Anonymous

    l a m o

    • 3 weeks ago
      Anonymous

      That is strange, because you look quite literally the same

    • 3 weeks ago
      Anonymous

      Looks like your arms and chest have grown, what the fuck do you expect in just 4 months, with a complete routine change in the middle?

      • 3 weeks ago
        Anonymous

        I thought one could change routine after several months of using the beginner one

      • 3 weeks ago
        Anonymous

        Yes, but these changes were already visible after 1 month of lifting. From my first month (October) to today, no change at all...

        • 3 weeks ago
          Anonymous

          you're a retard
          read the sticky & come back in six months

          • 3 weeks ago
            Anonymous

            Sorry but I don't get it, I thought I was doing things properly : I've got a diet and a routine, I've waited several months before changing my routine to be sure not to change too early in my journey...

            • 3 weeks ago
              Anonymous
    • 3 weeks ago
      Anonymous

      You lost fat and gained a bit of muscle. You did a recomp basicly. Nive stuff i would say. Ypur torso looks alot flatter and straigh instead o melted icecream as before, your shoulders are lookin more solid and so do your arms. What did ypu expect in 4 months?

  15. 3 weeks ago
    Anonymous

    you won't make it because you are obsessed with immediate results
    Youll drop lifting in few months and go back to eating goyslop, watching goyslop Netflix series instead of working out, and jerking off your greasy dick to porn.
    That or you'll become a roidchud and roid till you die of heart failure at 30 yo

  16. 3 weeks ago
    Anonymous

    it takes like a full year to get a physique. sometimes two. be patient anon. its a life long process.

    • 3 weeks ago
      Anonymous

      So my 4-month evolution does not shock you?

  17. 3 weeks ago
    Anonymous

    This has to be a troll. Either your diet is shit or you are not lifting heavy / consistent enough. Are you trying to get bigger? Toned? Did you fall for the SS/lift heavy 2-3 days a week meme?

    Either way, 4 months on a good program with a caloric surplus and you would see physical results.

    • 3 weeks ago
      Anonymous

      I told you: I made progress on all my lifts, I think my diet is at least correct in terms of type of food I eat (no sugar, no processed food)

      • 3 weeks ago
        Anonymous

        >I made progress on all my lifts
        Doesnt translate to a better looking body.

        • 3 weeks ago
          Anonymous

          That's why I'm doing this thread.

          • 3 weeks ago
            Anonymous

            Everything necessary is posted here already. Except a detailed plan from your side. What do you do for chest, biceps, legs, etc?
            >gains in strength
            Exercises, weights, reps, sets. Give enough info, get help. You should look and feel different with 4 months of bodyweight exercises only.
            The calories you are eating are close to my gf's intake. Weighing 55kg, running three to four times per week, working outdoors.

            • 3 weeks ago
              Anonymous

              How many calories should I eat for my height and weight then? It seems to be the only piece of information I need. As I said earlier in the thread, I tried to compute it using some websites but they always display different results.

          • 3 weeks ago
            Anonymous

            What do you want? To get toned? To grow bigger?

            If you want to grow bigger, do big lifts, don’t miss workouts, and eat big.

            Do you want to get toned? Maybe don’t do power lifting stuff and work out more days a week. But you should still eat at a small surplus.

            But everyone is asking about your program because even if you eat at a deficit and are working out hard, you would still look noticeably different after 4 months on an intense program. So either you’re not working out regularly, missing workouts, are in a terrible program, or eating like shit. Maybe all at once.

            • 3 weeks ago
              Anonymous

              I think the biggest problem is that I do not feel my muscles when I train. I had already noticed that when I first started and some experienced lifters told me it is not important when you start, but it does not seem to change for the better. I do not feel any of my muscles when I train, expect for legs where I feel everything. I can feel a little pump when a specific exercise is done (e.g. bench press), but I never feel anything DURING the exercise (which seems to be a crucial condition as far as I understand)

              • 3 weeks ago
                Anonymous

                You sounds a lot like me the first year or so I started working out. The only thing I can assume is that maybe you have bad form? Make sure you’re doing your bench press, squats, rows, and pull downs in a slow, controlled manner. Lift the weight balanced with good form and you should feel an “activation” in the proper muscles. Watch videos on how you are supposed to be performing those lifts. Also, I would recommend lifting whatever weight you can comfortably for 3 controlled sets of 8 reps or so, with a warmup rep of maybe 60-70%.

                I say this because when I really started focusing on the form of all my workouts, all my lifts become noticeably more difficult and I had to go down at least 10lbs to be able to 8 reps properly.

                Good luck. Take peoples advice and read the sticky.

              • 3 weeks ago
                Anonymous

                I always do the exercises with a slow and controlled form, some more experienced lifters told me I should be more "explosive" but some say the contrary. Same thing with "you should go to failure" versus "you should not go to failure and stop 1-2 reps before". No consensus in notions that yet seem to be of vital importance.

                From Day 1 of my journey in the weightlifting world, I tried to apply the following: 4 sets of 8 (or 10, or 12) reps. If I'm aiming at 4*12 but I'm under 6 in a specific set (whether it is the first or the last one) I deload. My load is very regular (when I reach 4*12 for an exercise, I add 2.5kg, except for machines where you can't do that so I have to stick to the weight increase the machine allows you to do)

                Expect for Halloween holidays (that lasted 5 days) and Christmas holidays (that lasted 10 days), I've never skipped any session.

                Another important thing I wanted to talk about: muscle soreness. When I first started I felt some soreness but they quickly faded away (like in one week). When I started lifting early January after my 10-day break, I felt muscle soreness a bit but this week for example it completely faded away again (even though my training has been exactly the same in terms of intensity and volume). I feel no pain in any part of my body when I exercise, and I've already been to gym with some experienced lifters who saw me benching and doing some exercises. I ASKED them to tell me if my form was correct, and they did say everything was okay. So I really do not understand. I can understand that I do not do anything perfectly, but none of us is doing so, and I think I should have had seen more visible results even with these imperfections.

              • 3 weeks ago
                Anonymous

                Except* not expect, sorry!

              • 3 weeks ago
                Anonymous

                OP you're doing everything right. Just keep going at it and reassess after 10 months. The four month body transformations you see online are either roidtrannies or varsity-tier Zoomers who were top athletes before even entering a gym.

              • 3 weeks ago
                Anonymous

                Starting weight and current weight? Lost fat or gained?

              • 3 weeks ago
                Anonymous

                Starting weight 65kg and current weight 69kg, I'd say I lost fat on my belly but I do not see muscle gain at all.

              • 3 weeks ago
                Anonymous

                Use dumbells and cable instead of barbells and take the exercise nice and slow. Mind-muscle connection is harder for muscles you barely stress on a daily basis, ie pecs, lats, rear delts, etc. I couldn't feel shit on a flat barbell press until 3-4 months in and something just clicked.

      • 3 weeks ago
        Anonymous

        You’re not reading what I’m saying. That’s why I asked if you’re on some kind of power-lifting program. That kind of lifting can improve your 1rm on all your lifts, but a 1rm doesn’t exactly translate to a better looking body.

  18. 3 weeks ago
    Anonymous

    >4 months of lifting
    Weights?

  19. 3 weeks ago
    Anonymous

    Your progress isn’t bad

    Lift lighter weights for more repetitions and eat big. Copers on this board will say you can’t transform fast but if you approach it with zeal, you can.

    t. I went from 170 15% bf to 245 17% bf in like 16 months or so

    • 3 weeks ago
      Anonymous

      >245 17%
      What are you like 6’9”

  20. 3 weeks ago
    Anonymous

    I've been doing PPL for a month and already have noticeable gains, I'm also starting overweight which probably helps.

    You probably aren't struggling enough on your reps. My goal is to be reaching failure or as close to it as possible, I feel like if I'm not struggling I'm not trying.

    The only things I'm being careful with are my squats, benches, and deadlifts because I don't want to hurt myself.

    • 3 weeks ago
      Anonymous

      Today I trained pecs and back for example, and I reached failure (or at least what I call "I cannot make another rep/finish the rep I'm currently on") for all exercises. I had 6 exercises : pecs/back/pecs/back/pecs/back. I feel my pecs on the first exercise (bench press) but then for my back I do not see anything (even though I focus on the back, I try to visualize my back doing the exercise in my mind). I started to do push-ups and chest press and I do not feel my chest either, whether it is during or just after the exercise.

      • 3 weeks ago
        Anonymous

        I've had someone who knows what they're doing go with me and he's been great at teaching me correct form and how to isolate the muscles you're working on. Lats especially took some getting used to, try find someone to help you out if you can, it's much easier to observe and let you know if you're not doing something optimally.

        Are you doing a cardio warm up as well? At least for me it helps increase the weight I can lift more than just going in cold.

        • 3 weeks ago
          Anonymous

          I start my sessions with 5 minutes of cardio, and then I warm-up my joints, and then I start with the exercises where I do a progressive loading (if I'm currently working with 50kg, I first do 10 reps with the empty bar, 8 reps with 30kg, 6 reps with 40kg etc, it is just an example)

          Since I've never experienced neither pain nor injury, I assumed my method was correct. Some said "your weights are too light to experience pain and injury", but then I have nothing to reply. Everytime I explain what I'm doing, different people tell me different stories and propose me different alternatives. At the end of the day I need to choose something, otherwise I just end up doing nothing.

          • 3 weeks ago
            Anonymous

            >Everytime I explain what I'm doing, different people tell me different stories and propose me different alternatives.

            The more I read the more I realize everyone has different recommendations that work best for them. I lucked out that the routine I copied is working great for me and that my job left me with a good starting point strength wise.

            I've been doing the progressive loading as well but also include a cooldown set after the failure set (e.g fail at 50kg then do one more set at 40). I've also been doing 15 mins of cardio to start, which again I have no idea if that would help you but it's been working great for me.

            • 3 weeks ago
              Anonymous

              The more I read the more I think everything is about genetics and luck, really. I can admit I have not been doing things perfectly, but nobody is perfect especially when you start lifting with no background in sports at all. I struggled to understand things at first and I'm still learning.

              • 3 weeks ago
                Anonymous

                You arent fuckign eating enough, you’ve literally lost fat during the process

    • 3 weeks ago
      Anonymous

      >My goal is to be reaching failure or as close to it as possible, I feel like if I'm not struggling I'm not trying.
      >The only things I'm being careful with are my squats, benches, and deadlifts because I don't want to hurt myself.
      pretty good advice for OP. who care if your form is going to shit on cables because you're going for failure. but you absolutely shouldn't be doing that shit on deadlifts or squat

      • 3 weeks ago
        Anonymous

        I've never reached failure on Squat, but I did on bench. In my gym I have a protection for when someone reaches failure on the bench, so it is not that dangerous. Actually there are also protections for the Squat, but it is still quite uncomfortable reaching failure in that exercise.

      • 3 weeks ago
        Anonymous

        >but you absolutely shouldn't be doing that shit on deadlifts or squat

        I still have no idea what my max is on squat and deadlift, focusing mostly on form right now. For shits and giggles I tried 350 on DL the other day and did 5 reps comfortably, but I feel like if I push higher than that I'm asking for trouble this early in. My squat form is still garbage so that weight is staying low for now.

  21. 3 weeks ago
    Anonymous

    Still OP here, today a random guy came to me to alternate with me on the bench press (while I do a set, he takes some rest and vice versa, that's because the gym was too crowded). He asked me what was my max, I said I've never tested it, and he seemed surprised lmao.

  22. 3 weeks ago
    Anonymous

    Eat more food
    Focus on mixing 5x5 and 8x3-12 rep ranges for strength and hypertrophy

    Are you following an actual routine someone has designed or are you a retard who’s just doing whatever they’ve decided is correct

  23. 3 weeks ago
    Anonymous

    Eat more overall but cap your protein intake at 0.8g per pound of LEAN body mass

  24. 3 weeks ago
    Anonymous

    Read the sticky!!

    I only train 3 times a week fullbody, SL5X5
    And I added pull-ups, dips, chin-ups and face pulls as accesories

    Eat protein!

    Pic related is after 7 months

  25. 3 weeks ago
    Anonymous

    just max out all the machines,

  26. 3 weeks ago
    Anonymous

    You have low testosterone

  27. 3 weeks ago
    Anonymous

    I'm quite surprised about the time for the CNS to adapt itself, I thought it was supposed to last 1 month (or 2 months in extreme cases) not 4.

  28. 3 weeks ago
    Anonymous

    Eat more, lift heavier, sleep more etc
    But more importantly why are your knees facing each other? That's a weak stance

    • 3 weeks ago
      Anonymous

      I am almost a year and i see no difference execept that i lost 4 kgs. I also go only three times a week, dont follow any diet, sleep badly, do the exercises the guy gave me with no instructions... Sometimes i ask myself why i still go, i think just out of spite of people telling me i wouldnt last three months. Obviously i want to have muscles but what people dont tell you is that you have to be a gym scholar to grow and i am not really interested in learning anything gym related. I also am scared of pushing myself too far and end up hurting myself. I dont know why i am telling this. Just other aspect of my life thats fucked

      Why am i so weak? Why my tendons hurt so much when i pick more than 10 kgs? I cant progress with weak tendons and i dont know what to do. I have weak muscles and weak tendons that dont let me do even one push up. Why am i like this?

  29. 3 weeks ago
    Anonymous

    I am almost a year and i see no difference execept that i lost 4 kgs. I also go only three times a week, dont follow any diet, sleep badly, do the exercises the guy gave me with no instructions... Sometimes i ask myself why i still go, i think just out of spite of people telling me i wouldnt last three months. Obviously i want to have muscles but what people dont tell you is that you have to be a gym scholar to grow and i am not really interested in learning anything gym related. I also am scared of pushing myself too far and end up hurting myself. I dont know why i am telling this. Just other aspect of my life thats fucked

    • 3 weeks ago
      Anonymous

      eat more food and more protein
      sleep better

      • 3 weeks ago
        Anonymous

        I eat but i cant progress my lifts due to weak tendons. Sometimes it feels like it will tear or go out of place. I cant even bench 10 kgs without hurting... i
        have other responsabilities that dont let me sleep more than 6 hours a day

        • 3 weeks ago
          Anonymous

          That's not good, you should seek medical advice if you can't bench 10 kilos

          • 3 weeks ago
            Anonymous

            I mean, with the bar and all. Its 30 kgs. For me is much but its still nothing in reality. You dont feel your tendons hurt?

            • 3 weeks ago
              Anonymous

              So it's no 10kgs, when you say tendon, what tendon exactly?

              • 3 weeks ago
                Anonymous

                In my arms, in the wrists sometimes, its random. Theres exercises i cant even do because of how much it hurts. forget about it dude i am just being pathetic

              • 3 weeks ago
                Anonymous

                What has your life and lifestyle looked like up until this point if you are experiencing pain trying to bench 30kgs?

              • 3 weeks ago
                Anonymous

                (I'm OP) I had the same issue when I started benching the empty bar, you need to be very careful with your wrist positioning. Then it all went better.

  30. 3 weeks ago
    Anonymous

    Not my problem

  31. 3 weeks ago
    Giddy

    Sucks to suck

  32. 3 weeks ago
    Anonymous

    same shit for me
    it's 4 month of me lifting and i'm loosing weight, i just can bare to it more 🙂
    im' 200 cm 95 kg
    and my lifts going up

    • 3 weeks ago
      Anonymous

      i've lost 1 kg from 96*

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