I try to stop my sets just before failure for big exercises (bench press, overhead press) but I go to failure for isolation exercises.
What did I do wrong? I can see people with big changes in their body in 5-6 months, but in my case I just lost the belly that was starting to appear (I was becoming a skinnyfat) very quickly (maybe thanks to my food rebalancing) and then... almost nothing.
Post routine, diet, and sleep habits. Also most beginners who think they're close to failure aren't anywhere near it, so maybe try harder
>0 chest muscles
>0 legs tone
Your shoulders are quite ok, and you are developing your abs.
One tip that has always worked for me
Lifting slow increases the intensity and also helps to make it sure you are targeting the right muscles by executing the right form
My pumps are much better when lifting this way than the opposite.
Also, what are you eating? Are you neglecting your legs?
If yes, stop. Exercising your legs will help you release tons of growth hormone which may help muscle growth. It's also one of the most important muscle groups alongside with your back.
I was using a different routine back in September until early January where I changed. I was doing a Full Body routine (so you cannot really say you exercise your legs in a particular day) and now I switched to a 5-session routine where I exercise my legs 2 a week. My main exercise is Squat, I reached 85kg (4 sets of 8 reps). I'm also doing leg press, leg curl, leg extensions, quite the usual things. I also started to deadlift with barbells, I tried to deadlift the usual way (with the bar) but I did not like the exercise for various reasons (essentially the grip)
One question, do you feel the targetted muscles pumping? Do you feel your muscle actually working?
I remember that when I was starting, I used to execute some movements the wrong way, and it ended up targetting the wrong muscles instead.
Try foccusing on your legs, chest and back.
Your shoulders are quite nice, and your core is defining, keep going
And what's your diet? How many sleep hours?
No, that's also one of the issue I have identified from the beginning : in general, I do not feel my muscles
I feel my biceps and my shoulders during the exercise
I do not feel my pecs during bench press but I feel them right after the end of the exercise
I do not feel my back, neither during the exercise nor after, even though
I do not feel my triceps when I do triceps extensions
I went to the gym with some friends who saw my form for some exercises (bench press, lat pull, triceps extensions) and they did not see anything wrong
I am starting to worry because yes, my lifts are increasing and I thought it was sufficient to make progress. Apparently it isn't.
Oops I forgot something after the "even though" : even though I'm doing various exercises for the back
>Almost exclusively compound lifts, pullups/dips/ohp/squat/clean-pull
LES GO BABY LERROOOOOOY JENKINS
exclusively compound lifts, pullups/dips/ohp/squat/clean-pull
Wooow what a big boy!!! He must be on ketosis, taking the bread out the Big Mac has surelly made him into an ARYAN
How many newfags have already fallen for the "you need a solid strength base before training for hypertrophy" meme?
I'm also doing 4*10 4*12 and 4*15 don't worry for some exercises don't worry
not really a newfag anymore I think (been here for like 9 years now), but I fell for it when I started, reddit had me doing stronglifts.
Post full routine
The routine I started to follow last month :
Day 1 : Upper Body
Bench press 4x5-8
Rowing bar 4x8-12
Dips 3x AMRAP
Lat pull 3x8-12
Curl biceps ss triceps extensions
Day 2 : Lower Body
Squat : 4x5-8
Leg press : 4x8-12
This exercice https://www.youtube.com/watch?v=Z8kI6kRAlpg (don't know the name in English) : 4x8-15
Prone leg curl : 4x8-15
Leg extensions : 3x10-15
Calf raise : 3x10-15
Abs : 3x10-15
Day 3 : rest
Day 4 : pecs/back
Bench press 4x6-10
Chest press 3x8-12
Cable row 3x8-12
Push-ups with elevated feet : 3xAMRAP
Seated row 4x8-12
Day 5 : Lower Body 2
Leg press 4x8-12
Stiff-legged dumbbell deadlift 3x10-15
Leg curl 4x8-12
Adductors superset calf raise 4x8-12
Leg lifts (not sure of the translation) : 3xAMRAP
Day 6 : shoulders/arms
Overhead press : 4x6-10
Incline dumbbell curl : 3x10-15
Dumbbell magic triceps : 3x10-15
Curl biceps : 3x10-15
Triceps extensions : 3x10-15
Lateral raise superset bent over dumbbell rear delt raise 3x10-20
Lat pull 3x10-15
My brother in christ, do a real routine. No wonder you're going nowhere
>natty follows a 6-day bodybuilder brosplit made for roidtrannies with increase muscle recovery
>ends up looking like shit
Tale as old as time itself.
What is wrong
Literally everything. You’ve been going to the gym for a couple of months. You don’t need to „feel“ your muscles or get a „pump“. That’s the kind of shit you worry about when you can get 225 for 20 or 315 for 1, not when your struggling with 165 on the bench.
Stop wasting your time doing useless shit like triceps extensions, do a program that focuses on increasing weight and reps every week and then reassess when you’ve put 50 lbs on all of your lifts and another 10 pounds of bodyweight.
So I'm not sure I understood the problem, you think I'm doing too many different exercises?
not the anon, but maybe this will help you understand.
I lift once a week for about 50 minutes.
I do 2 sets of every exercise to failure
I do 2 circuits of 2 consecutive supersets (4 exercises a circuit, 8 exercises total) before resting
Finish with some lunges and a little core work.
I do walking or a sporty activity like once or twice a week and some yoga here and there.
I'm not huge, but I'm pretty muscular and look really good.
Diet and recovery really is 70% of the equation.
Hhahaha if you want to look fucking dyel then take this advice he looks muscular to himself by the way cuz of how lean he is to everyone else his arms are really lean sticks with 1lb of muscle on them but falls into the delusion he's muscular because he can see tiny muscles so well
Your dysmorphia is showing
Cope string bean or care to prove me wrong and post body lol?
Yes I think you are doing too many exercises. Exercises are TOOLS. You don’t need to be doing 5 different arm isolations if you are dyel. You need additional exercises once you are advanced and simply hitting a few compounds and pull-ups/dips isn’t enough to progress further.
Search for “Natural Hypertrophy” on yt and look for a novice program that he has.
The brosplit that you’re doing will get you nowhere
>opens up the page
>first video I see is called "how to get a girlfriend from the view of a feminist chauvinist"
>second video I see called "the problematic masculinity of 300 spartans"
ill pass, fag
lower the volume and eat more
The first few months is increasing muscle density, which usually doesn't result in much additional muscle growth. Once your muscles are dense enough, you'll need to focus on tearing and growth. If you're aiming at breaking your PRs you'll achieve this. It takes time.
I guess he is not aware of his muscles... he is not feeling the muscles that should be targetted pumping....
I tried everything to feel them... What can I do?
It's because you hit the natty limit too soon bro. You can't make much progress from here
Describe your diet. Tell me what you normally have to eat everyday.
Noting op is answering all questions except those related to diet. You likely need to eat more, eat whole foods and hit your protein target
stop tracking your reps. Go to failure every set, then do negatives. You need more volume buddy boyo. PPL routine
Other people in this thread are saying I'm doing too much volume... I'm quite lost tbh.
Because 90% of the gays on here don’t Lift. If you want advice on what to actually do to get you results, go anywhere else than 4 chan. Most of these retards failed at getting big so now they want to sabotage you by offering you bad advice.
Just go to tnation.com and search for a beginner routine, that’ll give you like 50 different programs that are all good just pick one. Obviously there are other places, that’s just a suggestion.
The problem is that I keep hearing this, in fact I feel like I won't find on any forum or site dedicated to bodybuilding a consistent and consensual statement, a situation where all members would tell me in unison "ok, this program is good, use it". Every time I post a program proposal, there is always someone to tell me that it's not a good program. I'm willing to keep looking for a consensus program, but after a while I have to choose one to get started.
google canditos 6 week
3 protein shakes a day.
no dont fucking do that
it really is that simple moron. every time one of these skinnyfags posts wondering why they aren't noticing gains its because
1. they arent training with enough intensity
2. they arent eating enough i.e. getting enough protein
2. is not true I'm around 2g of protein per kg of bodyweight. It may be 1. then, but I need more explanations on how to know one's training is intense enough
are you counting your calories? if the absolute goal is to put on muscle mass and strength, you need to be eating at a significant caloric surplus, im talking ~1000 calories.
as for intensity, it can be hard to gauge by yourself. Google Candito's 6 week strength program. its a giant excel spreadsheet where you input your 1RM (you can calculate these online if you have never tested your true 1RM) and the program will generate itself. This program has been amazing for me, and I feel that the program pushes me super hard, but not to the point of failing a set or plateauing. Johnny Candito is a powerlifting coach with insane numbers for his size. trust in his process and you'll see the gains
It’s been 5 months wtf do you even expect? All these people that you see that look great have all been training for YEARS. And that’s doing it correctly. You look like you made SOME progress, but you are looking at a process that’s going to take a long time.
I can see people showing great transformations in 6 months, I guess the real difference is between those who started lifting with some background in sports and those with none
>I can see people showing great transformations in 6
Either godlike genetics or steroids, i can assure you that for 99% of people this doesn't apply, the reason you see it often is because people show sucess and hide failure.
I can see angle and lightening frauding too. Don’t worry about other people, worry about getting bigger and stronger without getting too fat in the process. But since your starting from skelly that shouldn’t be too much of an issue.
You look swole why the fuck you crying
Swole? Are you blind?
Why the fuck are you posing like an autistic retard with your feet apart? Maybe some kind of deformity?
Here is my body before I started lifting in August 2022
Id say you are progressing very nicely. In 2 or 3 years you should be muscular/lean chad like, keep in mind that genetics play a big role here, so probably you will never get too big natty, don't let that upset you, be the best you can. Keep lifting regularly.Eating at least 1gr of protein per lb of your bodyweight and 500kcal above your maintenance level and never give up. WAGMI
Could you explain more in detail why you think my progression is good?
you look like an auschwitz prisoner, while in the OP you look a much healthier skinny lad that could even angle fraud as a muscular dude on tinder. Keep in mind that 5 months is nearly to nothing for noticeable changes, but you already got some Maybe you can't notice your progress, because this things take a fuckton of time to show. Start to keep track of your, weight, body fat percentage, and measurements at least every month and don't be anxious for results, again, this takes a lot of time.
Before and after bodyweight?
Yep. You are good bro. Dont listen to these fat fucks that want you to necome fat for nothing. If you lifts are going up and you are gaining some weight then it is good. No need to be on obese mode.
change your program and eat a lot more. track your calories. really get a pen and write down how many calories you eat per day. you're not eating enough.
change your program.
deadlift or squat
bent over row
go for 3x12
do some cardio / ab routine on rest days.
Give him a C and D day because that is very poor. He can make more gains with his current routine
You need to eat more. The fact that this thread has gone on so long without you telling us your diet means that's the problem.
It doesn't matter what your program is as long as it hits all of your major muscle groups on a weekly basis and has progressive overload.
It doesn't matter if you can "feel" your muscles working.
What matters is increasing resistance over time and caloric surplus, and your pictures prove you aren't eating enough to see the progress you want.
I started at 65kg and now I'm 70-71kg, so I don't think the diet is the problem.
diet is absolutely your problem moron. you have 10 people screaming it in your face in this thread and you still are in denial
in six months, dude? i gained that much weight last month, eat more fucking food
5kg in a month? you gained 4 kilos of fat you dumb fuck. Congratulations.
dont care, still have abs and my lifts are flying up
Whatever works for you. Diferent priorities i guess.
Post diet OP
You are built to be on your knees sucking cock
Mmh, just why?
you need to eat more and get a better routine.
Gaining 1kg per month is not enough?
It is. Keep grinding dude.you also have been recomping, gained frame and list fat. You are doing well.
Oh thank you so much that's comforting!
another picture with no lighting fraud
you eat like shit, probably mcdonalds and doritos
not at all
you don't elaborate at all about what you eat even though like 5 anons asked you
you eat like shit, whatever you eat you eat like shit, you don't understand macros and food and diets. your eating choices are poor. you don't understand your body. post diet gay