been trying to make PPL lp to work for 1 year but i'm still stuck at 12.5kg dumbbell curls and my dumbbell OHP refuses to increase beyond 15kg.
What do? My other lifts refuse to increase too but i cannot eat more because my body fat is too high right now.
Weight: 77.9kg, height: 182.5cm
>picrel
I look just like you anon maybe a little less "muscular" at 70kg and 180cm.
Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation
Cut to 12% bf
Then bulk
>doing a meme routine for a year results in skinnyfat
Many such cases.
>skinnyfat
Just like "incel" this term has lost all meaning
>OP is clearly skinnyfat
>the term has lost meaning
>not skinny
>not fat
>is le skinnyfat
He's normal build with a little too high bf %
He isn't skinny fat. He is at a normal bf% range, with normal to slightly above average lean mass. You have inflated your definitions from being too much online in contemporary fitness spheres, you have no idea what a skinny fat sedentary person looks like.
t. anorexic manlet
You are not fat
Have you tried lifting heavier and doing less reps?
As in 5x5? Tried SS+GOMAD but it just made me squat and bench a lot and made me fat
Daily caloric intake is 1900 at the moment. I am gonna go a little bit lower to cut till six pack for summer.
1900??
How tall are you?
What’s your daily calorie intake? You should really consider eating more, if you’re not overweight you can afford to eat more
To all the clowns that mock SS or other basic barbell programs, this is what happens when you don't build at least a half decent strength base. OP is doing OHP with fucking 15s after a year of training
That's indeed very bad and OP should feel bad.
Yeah this. Retards think they can skip the foundational compound barbell lifts entirely. They also conflate neglecting isolation and over-eating which is associated with exactly one decades old popular strength program, with all of all barbell compound focused lifting as if calories that gets converted into fat magically manifest themselves the moment you choose to do squats for 5x3.
No modern strength focused methodology does this, they all prescribe a lot of base building with the barbell lifts and bodybuilding type accessories. Getting stronger in 4-6 and 5-10 rep ranges on compounds is an easy, tangible and straight forward way to progress which is why it should always be described for beginners.
>OHP refuses to increase beyond 15kg.
>15kg
moron what the fuck have you been doing for a year
sl starts with the bar which is 22kg (i think, idk metric)
you should be at like 135lb if you actually did ss/sl for a year
this holy shit
ss/sl doubters are fucking retards
>ss/sl doubters are fucking retards
I tried it you need to eat beyond normal human capacities to keep progressing, the weights go up way to fast and you never learn to do the lift properly at and appropriate weight, as soon as soon as you're semi comfortable with the lift at current weight you should be increasing to another uncomfortable weight.
And there will be no increasing after you get to about bw unless you eat 2x what you normally would and feel lethargic and sick for most of the day.
SS is far from a beginner friendly program, I would actually suggest something like 3x10 with much smaller weight increases for beginners, for legs you might consider trying the 20 rep squat if you can it would be better than 5x5 squat if you can't 3x10.
I might be wrong, but these are my experiences with 5x5 and SS, imo not for beginners.
restlet
>I tried it you need to eat beyond normal human capacities to keep progressing, the weights go up way to fast and you never learn to do the lift properly at and appropriate weight, as soon as soon as you're semi comfortable with the lift at current weight you should be increasing to another uncomfortable weight.
That's what your warm up is for and you can always practice form with the bar at the end of your heavy sets.
I started with sl 5x5 and it was perfect
just 5 basic exercises, how to do them is readily available on the website, form can be learned from youtube and starting strength in an afternoon and perfected and tweaked in the gym
if it wasnt so simple theres mo way i wouldve cared enough to get into lifting and stick with it
and I also made huge beginner gains and didnt have to force feed myself or anything
its the perfect beginner program bc its so simple that its not a burden at all to keep track of and learn, the simplicity lends well to making it a habit and you get a good base
what more could you ask of a beginner program
>bench press and squat
plateau around bw
>deadlift
Something more maybe 80kg and could probably keep going but was absolutely killing my back at that point
>rows
plateau at 40kg
>OHP
don't remember exactly but wasn't much before I plateaud
The way I saw it was to massively increase my calories and then it could work but that was way harder than lifting itself.
I just couldn't see how this is beneficial for a weak skinny gay who will hit plateaus within 1 month and the only way to break them is to keep repeating the same lifts. for weeks and eating like a madman which is exactly what a skinny gays are the worst at.
jesus dude youre doing something wrong bc im still adding weight to my sl with only maintenance or even deficit calories
my deadlift is 240lb
bench is 140 pushing 145
rows 120
ohp 105
squat 160 (super weak bc i have super long femurs and get insane butt wink no matter what if i try ass to grass)
you are doing something wrong
no one plateaus at those numbers or within a month
Thats one handed OHP, which would be 30kg on a bar. Maybe a little more because it's harder one handed. I ohp a 20kg kettlebell and its harder than when I clean and press 50kg on a bar.
Do compound, incel.
I can do 15 kg dumbbell curls and I'm a fat gay shorter than you.
You aren’t training enough or eating enough. You need 6 hrs of real strength training per week. And at least 1000 more calories of good food per day. Your bodyfat percentage is only high because you have the muscle mass of a child.
>You need 6 hrs of real strength training per week.
>with 15 minute breaks per set
Kek do you gays really?
I'd rather see him train 3 or 4 hours with minimum breaks, 45 minutes of intense lifitng and done.
I doubt a routine that some moron like you would perceive as intense is anything worth following.
So you train 6 hours per week with few minute breaks?
If so that's solid, but way too much for a beginner, if you take 10-15 minute breaks like a powershitter you're simply retarded.
This, like I said here
But if i eat 1000 more calories i'd get skinnyfat-ter
Your bodyfat is a percentage of your entire body’s weight. So if you put on 10lbs of muscle and 5 lbs of fat, your body fat percentage decreases
weird I could OHP 30kg for 5(30 per hand obviously) after a year of PPL and I weight less than you
>My other lifts refuse to increase too but i cannot eat more because my body fat is too high right now.
The bait was believable until this point
>stuck at 12.5kg dumbbell curls and my dumbbell OHP refuses to increase beyond 15kg
Ditch those shitty exercises and do standing OHP and weighted chinups.