5 months since I've started lifting, big progress in my lifts but almost no change in my body

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.

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  1. 1 year ago
    Anonymous

    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

  2. 1 year ago
    Anonymous

    >0 chest muscles
    >0 legs tone
    >slim arms

    Your shoulders are quite ok, and you are developing your abs.
    One tip that has always worked for me

    >lift correctly
    >lift slow
    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.

    Good luck

    • 1 year ago
      Anonymous

      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)

      • 1 year ago
        Anonymous

        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?

        • 1 year ago
          Anonymous

          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.

          • 1 year ago
            Anonymous

            Oops I forgot something after the "even though" : even though I'm doing various exercises for the back

  3. 1 year ago
    Anonymous

    >Eat big
    >Almost exclusively compound lifts, pullups/dips/ohp/squat/clean-pull
    LES GO BABY LERROOOOOOY JENKINS

    • 1 year ago
      Anonymous

      >>Eat big
      exclusively compound lifts, pullups/dips/ohp/squat/clean-pull

      • 1 year ago
        Anonymous

        Wooow what a big boy!!! He must be on ketosis, taking the bread out the Big Mac has surelly made him into an ARYAN

  4. 1 year ago
    Anonymous

    How many newbies have already fallen for the "you need a solid strength base before training for hypertrophy" meme?

    • 1 year ago
      Anonymous

      I'm also doing 4*10 4*12 and 4*15 don't worry for some exercises don't worry

    • 1 year ago
      Anonymous

      not really a newbie anymore I think (been here for like 9 years now), but I fell for it when I started, reddit had me doing stronglifts.

  5. 1 year ago
    Anonymous

    Post full routine

    • 1 year ago
      Anonymous

      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
      Pull-ups 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
      Squat 4x6-10
      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

      • 1 year ago
        Anonymous

        My brother in christ, do a real routine. No wonder you're going nowhere

      • 1 year ago
        Anonymous

        >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.

        • 1 year ago
          Anonymous

          What is wrong

          • 1 year ago
            Anonymous

            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.

            • 1 year ago
              Anonymous

              So I'm not sure I understood the problem, you think I'm doing too many different exercises?

              • 1 year ago
                Anonymous

                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.

              • 1 year ago
                Anonymous

                Hhahaha if you want to look fricking 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

              • 1 year ago
                Anonymous

                Your dysmorphia is showing

              • 1 year ago
                Anonymous

                Cope string bean or care to prove me wrong and post body lol?

              • 1 year ago
                Anonymous

                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.

              • 1 year ago
                Anonymous

                nta
                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

              • 1 year ago
                Anonymous

                >Natural Hypertrophy
                >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, gay

      • 1 year ago
        Anonymous

        lower the volume and eat more
        simple as

  6. 1 year ago
    Anonymous

    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.

    • 1 year ago
      Anonymous

      I guess he is not aware of his muscles... he is not feeling the muscles that should be targetted pumping....

      • 1 year ago
        Anonymous

        I tried everything to feel them... What can I do?

  7. 1 year ago
    Anonymous

    It's because you hit the natty limit too soon bro. You can't make much progress from here

  8. 1 year ago
    Anonymous

    Describe your diet. Tell me what you normally have to eat everyday.

  9. 1 year ago
    Anonymous

    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

  10. 1 year ago
    Anonymous

    stop tracking your reps. Go to failure every set, then do negatives. You need more volume buddy boyo. PPL routine

    • 1 year ago
      Anonymous

      Other people in this thread are saying I'm doing too much volume... I'm quite lost tbh.

      • 1 year ago
        Anonymous

        Because 90% of the homosexuals 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 morons 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.

        • 1 year ago
          Anonymous

          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.

          • 1 year ago
            Anonymous

            google canditos 6 week
            3 protein shakes a day.

            /thread

            • 1 year ago
              Anonymous

              no dont fricking do that

              • 1 year ago
                Anonymous

                it really is that simple Black person. every time one of these skinnygays 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

              • 1 year ago
                Anonymous

                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

              • 1 year ago
                Anonymous

                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

              • 1 year ago
                Anonymous

                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.

              • 1 year ago
                Anonymous

                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

              • 1 year ago
                Anonymous

                >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.

              • 1 year ago
                Anonymous

                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.

  11. 1 year ago
    Anonymous

    You look swole why the frick you crying

    • 1 year ago
      Anonymous

      Swole? Are you blind?

  12. 1 year ago
    Anonymous

    Why the frick are you posing like an autistic moron with your feet apart? Maybe some kind of deformity?

  13. 1 year ago
    Anonymous

    Here is my body before I started lifting in August 2022

    • 1 year ago
      Anonymous

      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

      • 1 year ago
        Anonymous

        Could you explain more in detail why you think my progression is good?

        • 1 year ago
          Anonymous

          Well, here

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

          Here is my body before I started lifting in August 2022

          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 frickton 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.

    • 1 year ago
      Anonymous

      Before and after bodyweight?

      • 1 year ago
        Anonymous

        Before: 65kg
        Now: 70kg

        • 1 year ago
          Anonymous

          Yep. You are good bro. Dont listen to these fat fricks 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.

  14. 1 year ago
    Anonymous

    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.
    day a
    incline bench
    overhead press
    curl
    triceps extensions

    day b
    deadlift or squat
    bent over row
    shrugs
    neck curls

    go for 3x12

    do some cardio / ab routine on rest days.

    • 1 year ago
      Anonymous

      Give him a C and D day because that is very poor. He can make more gains with his current routine

  15. 1 year ago
    Anonymous

    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.

    • 1 year ago
      Anonymous

      I started at 65kg and now I'm 70-71kg, so I don't think the diet is the problem.

      • 1 year ago
        Anonymous

        diet is absolutely your problem Black person. you have 10 people screaming it in your face in this thread and you still are in denial

      • 1 year ago
        Anonymous

        in six months, dude? i gained that much weight last month, eat more fricking food

        • 1 year ago
          Anonymous

          5kg in a month? you gained 4 kilos of fat you dumb frick. Congratulations.

          • 1 year ago
            Anonymous

            dont care, still have abs and my lifts are flying up

            • 1 year ago
              Anonymous

              Whatever works for you. Diferent priorities i guess.

  16. 1 year ago
    Anonymous

    Post diet OP

  17. 1 year ago
    Anonymous

    You are built to be on your knees sucking wiener

    • 1 year ago
      Anonymous

      Mmh, just why?

  18. 1 year ago
    Anonymous

    you need to eat more and get a better routine.

    • 1 year ago
      Anonymous

      Gaining 1kg per month is not enough?

      • 1 year ago
        Anonymous

        It is. Keep grinding dude.you also have been recomping, gained frame and list fat. You are doing well.

        • 1 year ago
          Anonymous

          Oh thank you so much that's comforting!

  19. 1 year ago
    Anonymous

    another picture with no lighting fraud

    • 1 year ago
      Anonymous

      you eat like shit, probably mcdonalds and doritos

      • 1 year ago
        Anonymous

        not at all

        • 1 year ago
          Anonymous

          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 homosexual

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