8 months lifting. Compound lifts are up. Isolation lifts are up.

8 months lifting. Compound lifts are up. Isolation lifts are up. But body looks exactly the same, clothes fit exactly the same. What am I doing wrong?

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  1. 3 weeks ago
    Anonymous

    Not eating enough or eating too much.

  2. 3 weeks ago
    Anonymous

    You probably don't look exactly the same, unless you mean to say the only adaptation your body has done is learn to recruit more motor units, in which case, fricking lol and become a powerlifter

    • 3 weeks ago
      Anonymous

      Well, maybe there is a difference but it’s extremely slight if anything. There’s all this talk about newbie gains and people making big gains in the first year. But it hasn’t happened to me, feels like I’m screwing something up.

      • 3 weeks ago
        Anonymous

        What's your routine? Training frequency and intensity could be too high or too low. Are you resting adequately? Are you eating at a surplus or getting enough protein?

        If it helps my newbie gains were okay but nothing special, it was the second and third year where my body really started to change. Also what the other guy said; take you're top off in front of someone you ain't seen for a while, I bet they'll notice straight away

        • 3 weeks ago
          Anonymous

          I’ve posted my routine on fit before. Wasn’t any glaring issue. I train my arms at a high volume so it’s strange there’s been very little difference.

          My starting point was VERY weak. So even with my improvements, my lifts are still at beginner levels. Maybe that’s why?

          I eat at a surplus. Only get around 100g of protein tho, maybe that’s the culprit.

          • 3 weeks ago
            Anonymous

            >I train my arms at a high volume
            A lot of people fall for high volume. High volume is just a fitness industry trap as they peddle recommendations like 12-20 sets and 3-4 exercise per muscle group just like they did in the old Wieder magazines. The fact is that it doesn't work. It never has. It's just b8 to justify the sale of equipment so that you can perform the same motion with four different pieces of equipmen. And then if that doesn't work they just recommend supplement X which they claim will blow you up (supplements by definition cannot have an effects otherwise they would be subject to drug regulations).

            Focus on only one lift for each major muscle group with 4-8 sets per week and focus on adding weight to the bar regularly. If you start failing sets, good. That means you're lifting enough weight and now you can get to the real training. Make sure to look up which muscle groups actually need a dedicated exercise so you don't waste time adding in extra exercises for no reason (i.e. brachialis is trained effectively in all exercises with loaded elbow extensions).
            >My starting point was VERY weak. So even with my improvements, my lifts are still at beginner levels
            Yes. Don't expect to look big if you have beginner lifts. You might not even look big with intermediate lifts until you've pushed them well past that and it can take you 4-5 years to do so.

      • 3 weeks ago
        Anonymous

        >people making big gains in the first year
        Explosive growth does not happen after puberty. This also ignoring that some people are more predisposed to putting on muscle mass than others. Those people are usually bigger in the first place though.

  3. 3 weeks ago
    Anonymous

    You didn't take progress pics
    You look better, but it happens so gradually that you don't notice it, go shirtless in front of someone who hasn't seen you for 8 months

  4. 3 weeks ago
    Anonymous

    Most of those strength gains are just you learning how to use your existing muscle more efficiently. Just keep going, eat slightly more when you start stalling, and size will follow

    • 3 weeks ago
      Anonymous

      I’ve seen a few people say this. Does this mean I’ve gained no muscle during this whole time?

      • 3 weeks ago
        Anonymous

        no you might have gained muscle, but the beginner strength stuff makes it difficult to tell what is actual gained strength/muscle and what is learned balance.

        Just go take a 30 sec video of yourself standing in front of the camera and flexing, then do it again 5 months from now.

        • 3 weeks ago
          Anonymous

          >and flexing
          Flexing, yes. I’ve made an improvement everywhere. I’m comparing myself at rest now vs. at rest 8 months ago. Both look basically or nearly the same.

          One guy above mentioned I won’t look big until my lifts get to intermediate (or more). That’s probably what’s holding me back. I think I’m expecting too much.

  5. 3 weeks ago
    Anonymous

    diet

  6. 3 weeks ago
    Anonymous

    You're not gonna notice a difference unless you take pictures. In the mirror you're comparing yourself to the day before, not 8 months ago.

  7. 3 weeks ago
    Anonymous

    Don't do high volume.

    Muscle grows when it's at the limit of STRENGTH, NOT ENDURANCE!

    You need to fatigue the muscle to failure using a low rep range, eg 6 to 10.

    Look up Mike Mentzer's High Intensity training method, he has a book.

    TLDR: low reps, slow reps, until you physicaly cannot do the move anymore. Obviously don't go to this extreme for squats and deadlifts.

    • 3 weeks ago
      Anonymous

      So the 5-7 range for strength and 8-12 range for hypertrophy is cope?

      • 3 weeks ago
        Anonymous

        It's pretty much irrelevant for gaining visual muscles (bodybuilding).

        It doesn't matter in theory whether you do 4 or 12 as long as you do it to failure.

        And recovery is vital: the more muscle mass you have -> the longer it will take to heal -> so as you get more and more advanced you need to train less often.

        Check out Metzner's Book.

        OP: not getting any progress after 8 months means you don't train muscles to failure. Unless you are very fat you should see some progress already after 8 months.

        • 3 weeks ago
          Anonymous

          >train to failure
          How to do with things like bench? I’m always scared of getting crushed so I stop a few reps short. Same thing with incline and OHP.

          • 3 weeks ago
            Anonymous

            Use the fricking safeties you mong

  8. 3 weeks ago
    Anonymous

    You're clearly doing strength training exercises and not hypertrophy training. You've just wasted 8 months of your life. Now you're in here listening to other morons giving you more advice on how to strength train better. LMAO Good grief.
    Hypertrophy. Time under tension in the stretched position. Reps dont matter, sets dont matter. Weights don't matter. The only thing that matters is time. Even going to failure doesn't matter. Mike Israetel will make people complete more reps after a quick rest because there wasn't enough TIME UNDER TENSION. You wanna work your way to about 40 seconds total time when the muscle is stretched and under tension from moderate weight. You keep building the tension by doing a huge range of motion but going slow when stretched.

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