Been working out for a year ZERO progress

I work every muscle twice a week. My lifts have increased by 0 in a year of nonstop work. I have made no visible gains. Am I not eating enough protein? I am in a decent calorie surplus and have lots of sleep.

*obligatory bait image to gain interest of people on this shit board

  1. 3 weeks ago
    Anonymous

    core is more useful than pecs and bicepts tho

    • 3 weeks ago
      Anonymous

      kys

      • 3 weeks ago
        Anonymous

        >t. never played a sport in your life

    • 3 weeks ago
      Anonymous

      quads of truth

    • 3 weeks ago
      Anonymous

      Quads of truth and proof

  2. 3 weeks ago
    Anonymous

    Are you lifting heavy enough?

    Shorten your routine if too long, but go to failure on the sets you do.

    • 3 weeks ago
      Anonymous

      i have tried lifting in a few different ways, always until failure

      Forget muh calorie surplus, are you eating enough to gain weight?
      Poast body for moar help or be eternal dyelt

      I am eating enough I assure you, idk maybe I'm not eating enough protein?

      • 3 weeks ago
        Anonymous

        If you eat and sleep enough, and do an UL or PPL program with heavy compounds going to failure on most, you are going to grow. Unless you are at your max size already.

        • 3 weeks ago
          Anonymous

          I'm actually doing PPL and I have gotten literally no gains at all

          even if it is embarassing, post body. it will better help fitizens diagnose the issue and provide advice. what sort of goals do you have and what set/rep ranges have you been operating on? post your height, weight, and main lifts/exercise stats as well

          I'm not posting body. I've been doing 10 reps for 4 sets most of the time, with the last set going beyond 10 reps and to failure

          If you are overtraining, which often shows up a stalling on gains, start adding some rest days.

          Maybe I am overtraining actually. I have one rest day but I never deload

          • 3 weeks ago
            Anonymous

            I don't believe you, and I think you made this thread for attention.

            If you're telling the truth, have a nice day and donate your body to science, so when they figure out how to make designer humans, they'll leave your genetics out of the equation.

            • 3 weeks ago
              Anonymous

              Dude I don't even understand what I'm doing wrong. I've been at this for over a year nonstop and I have not been able to lift one lbs more than when I started. I'm just really confused

          • 3 weeks ago
            Anonymous

            the claim that you have made zero gains in strength or size in a year of consistent PPL training is so outrageous I have to write this off as a LARP unless you post body with timestamp. I'm sorry anon. fix your fucking diet and sleep and if that still doesn't help see a fucking doctor

          • 3 weeks ago
            Anonymous

            over a dozen replies and nobody has even mentioned the concept of progressive overload. This board sucks, it's filled with novices giving advice to other novices, fucking stupid beyond comprehension. You're not supposed to lift to 'failure' you're supposed to add 5 pounds every monday, wednesday and friday on squat, bench OHP and deadlift. READ STICKY IDIOT

            • 3 weeks ago
              Anonymous

              And what if I can't lift that much weight

              • 3 weeks ago
                Anonymous

                You should reconsider doing something more productive than lifting weights. Training is hard and not everybody has the guts and willpower to add 5 pounds on squat and deadlifts every workout.

              • 3 weeks ago
                Anonymous

                I have the willpower for sure I have been training nonstop even when I've struggled. Idk I just don't really understand this

              • 3 weeks ago
                Anonymous

                If you really have the willpower, you need to get started on Starting Strength, even if you claim to have worked out hard in the past year. The goal of this program is to add weight each and every time you lift, taking advantage of The Novice Effect that allows you to do so. Perform the program on a 3 day per week schedule, on non-consecutive days, i.e. Mon/Wed/Fri, Tues/Thurs/Sat or similar.

                Most healthy men between the ages of 18 and 35 or 40 can add 10 lbs to the squat the first 2-3 times it’s performed, 15-20 lbs to the deadlift the first couple times, and 10 lbs the next several times it’s performed. After that, jumps become 5 lbs per workout. For the press, bench press, and power clean, you may get one 10 lb jump, but you may need to start with 5 lb jumps. Later on, you’ll move to 2.5 lb or smaller jumps for these lifts when 5 lbs becomes too much to add every workout. The pattern is similar for females and older lifters, but with smaller increases.
                https://startingstrength.com/get-started/programs

              • 3 weeks ago
                Anonymous

                Wish me luck boys

            • 3 weeks ago
              Anonymous

              >nobody has even mentioned the concept of progressive overload.
              It's such a basic principle I never even considered that OP might be THAT retarded.

              And what if I can't lift that much weight

              Holy shit, he just might be that retarded.

              • 3 weeks ago
                Anonymous

                Yeah I'm pretty dumb sometimes. I increase the weight, so my reps decrease yes? Next session my reps stay at that same level. How come?

              • 3 weeks ago
                Anonymous

                > I increase the weight, so my reps decrease yes?
                No. You do the raised amount of weight for the same amount of reps, if you are able.
                This is difficult if you're doing like 10 reps a set. 5 is generally a good balance between actually doing reps and actually being able to go up in weight next session.
                Gonna be honest OP, you might to be retarded if the concept of going up *very* slightly in weight is so alien to you.

              • 3 weeks ago
                Anonymous

                I thought 5 was best for big lifts (bench/squat/dl) but for curls and stuff 8 is good?
                I've been doing 8 on practically everything. am I fucked

          • 3 weeks ago
            Anonymous

            Fix your diet, I used to always sign up to gym, go all out for 3 months, get depressed at my progress and quit, continued doing this for 3 years and looked like shit.

            Got my diet together and lifted consistently for 1 year and I'm lightyears ahead of where I was during those 3 years.

      • 3 weeks ago
        Anonymous

        If you are overtraining, which often shows up a stalling on gains, start adding some rest days.

  3. 3 weeks ago
    Anonymous

    Forget muh calorie surplus, are you eating enough to gain weight?
    Poast body for moar help or be eternal dyelt

  4. 3 weeks ago
    Anonymous

    Post body
    Take a notebook to the gym and write down your lifts. If you’re not progressing check form, deload, eat more. Track your cals and protein too

    • 3 weeks ago
      Anonymous

      I do all that except tracking cals and protein cause fuck that. If I make a conscious effort to increase protein intake will I finally make progress?

      • 3 weeks ago
        Anonymous

        even if it is embarassing, post body. it will better help fitizens diagnose the issue and provide advice. what sort of goals do you have and what set/rep ranges have you been operating on? post your height, weight, and main lifts/exercise stats as well

  5. 3 weeks ago
    Anonymous

    bait thread

  6. 3 weeks ago
    Anonymous

    >I work every muscle twice a week

    You don't and if you've been eating a calorie surplus for a year you should be a fat fuck

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