HOW DID I MAKE ZERO GAINS IN 2.5 YEARS.

HOW DID I MAKE ZERO GAINS IN 2.5 YEARS.

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  1. 2 weeks ago
    Anonymous

    > no consistency
    > not eating properly
    That's it

    • 2 weeks ago
      Anonymous

      i train 4x/wk never missed a day and ate at a surplus

      • 2 weeks ago
        Anonymous

        >ate at a surplus
        yeah? how much weight did you gain

      • 2 weeks ago
        Anonymous

        That's okay but you didn't do the second one. Frequency does not need to be high if there is an actual surplus and you're following an lp or program.

      • 2 weeks ago
        Anonymous

        >ate at a surplus
        an insufficient one, you're still somewhat lean so that means you ate less than you can build muscle, per definition

        • 2 weeks ago
          Anonymous

          but i gained 20 lbs? look at the bottom of the picture.

          That's okay but you didn't do the second one. Frequency does not need to be high if there is an actual surplus and you're following an lp or program.

          I ate at a surplus for nearly the whole 2.5 years and gained a lot of strength 3/5/6 on the compounds.

          • 2 weeks ago
            Anonymous

            >but i gained 20 lbs? look at the bottom of the picture.
            okay, and maybe you could have gained 30? you'll never know because your surplus didn't match your growth

          • 2 weeks ago
            Anonymous

            Switch to pure dumbbell work maybe?
            I dont know, man. If those numbers are accurate then you've clearly put on muscle somewhere, just not where you want. I use dumbbells for chest work and they've worked wonders for me and I definitely got more pec growth from them than I did with a barbell.
            Maybe it's time to piece together the greatest hits of your workouts and just do that. Doing 3 sets of 3 different exercises twice a week worked for me chest. So 3x dumbbell, 3x plate loader, 3x flies.
            For shoulders 3x heavy partials and then 3x full ROM lat raises with heavy as possible. Really focus on making sure you feel the muscle you're trying to hit when you move the weight.
            Really start hammering the isolations.

          • 2 weeks ago
            Anonymous

            You do look 20lbs bigger. But 20lbs is not enough, and you actually have to get lean before you can see most of your muscle.

      • 2 weeks ago
        Anonymous

        Why lie when you posted proof of the opposite? someone who eats at a surplus and exercises 4x a week consistently would make progress in 2.5 years. You did not. Therefore either you did not work out consistently, you did not eat at a surplus, or both. It's literally that simple. There are no exceptions or excuses to explain away your failure. You and you alone are responsible for where you are today.

      • 2 weeks ago
        Anonymous

        No you didn't moron, how do people see that they made no progress at all and still think they did everything right.
        You're such a stupid fricking moron, uuuh been doing great all this time yet for some reason i don't see any results is definitely not that im doing something wrong that can't possibly be it haha must be genetics.

        • 2 weeks ago
          Anonymous

          >what are genetics

          hello moron

          • 2 weeks ago
            Anonymous

            Amd there it is.

            • 2 weeks ago
              Anonymous

              cause its correct

              • 2 weeks ago
                Anonymous

                It's a lame excuse for pussies. Or yeah maybe your ancestors were just useless fat sacks of shit. You might as well give up.

      • 2 weeks ago
        Anonymous

        Train every day then? And eat more too I've only been working out for 10 months and I've had nearly the same weight gain as you. 170 to 185.

      • 2 weeks ago
        Anonymous

        post your myfitnesspal log
        post your workout log

  2. 2 weeks ago
    Anonymous

    >natty
    >didn't work out hard enough
    >afraid of bulking

    • 2 weeks ago
      Anonymous

      >ate at a surplus
      yeah? how much weight did you gain

      >afraid of bulking
      >yeah? how much weight did you gain
      look at the bottom of the picture, moron. I gained like 20 lbs.

      Did you consistently go up in weight? How often did you switch your routine? If you did the same thing and same weight for 2.5 years you won't make progress.
      Obviously don't switch routine all the time but if you notice nothing changed after 6 months you probably should consider retooling things.

      I got to a 300 bench, 195 ohp, 500 squat, 585 deadlift. I'd say I switched programs every 3-6 months

      • 2 weeks ago
        Anonymous

        >300 bench
        no way that whithered body is pushing anything close to those numbers you frauding queer

        • 2 weeks ago
          Anonymous

          I do not believe you

          >300 hundred bench with this physique
          bro, either you have the worst hypertrophy genetics in the world or you’ve been exclusively running strength programs. how tf is this possible?

          Why lie when you posted proof of the opposite? someone who eats at a surplus and exercises 4x a week consistently would make progress in 2.5 years. You did not. Therefore either you did not work out consistently, you did not eat at a surplus, or both. It's literally that simple. There are no exceptions or excuses to explain away your failure. You and you alone are responsible for where you are today.

          >doesn't even go to the gym enough to know what numbers to fraud
          listen. you HAVE to actually lift.

          Couldnt find the exact 300 webm but I hit 275 pretty easily last week and heres my 500 squat too. im not sure why this is so unbelievable. 300 is not that strong in my opinion?

          • 2 weeks ago
            Anonymous

            Dysgenic hypertrophy genetics, great strength genetics

          • 2 weeks ago
            Anonymous

            IST doesn't understand high intensity low volume vs low intensity high volume produce massively different physiques.
            WHich is why powerlifters who only care about maxing out typically look like shit

            • 2 weeks ago
              Anonymous

              Powerlifters, still look big if they aren’t in a woman weight class. I don’t think there’s any top level powerlifters that look completely dyel

            • 2 weeks ago
              Anonymous

              it’s not just IST. social media Black folk rope impressionable zoomies into their shitty programs then said zoomers are upset they didn’t get big on a powerlifting program given to them by some homosexual on 1g of test

              • 2 weeks ago
                Anonymous

                social media normally shows bodybuilding programs, not powerlifting

              • 2 weeks ago
                Anonymous

                Nowadays it’s skewing bodybuilding, but powerlifting programs have been shilled on social media for the past 2 decades

            • 2 weeks ago
              Anonymous

              >muh low intensity
              You won't get anywhere without intensity

          • 2 weeks ago
            Anonymous

            Powerlifting is such a joke. Imagine lifting those numbers and still looking completely average. You'd literally have a better physique from doing machines and isolations.

          • 2 weeks ago
            Anonymous

            based anon dunking on the dyels of IST who have no clue about lifting or how anything actually works.

            here's a real answer for you: you are expecting something that isn't possible natty. all those bodies you have seen and thought you could have for yourself were only possible for natties under 5' tall.

            • 2 weeks ago
              Anonymous

              that's not even true, he just clearly didnt lift for hypertrophy. I have horrible numbers and look like i can lift heavy as frick

          • 2 weeks ago
            Anonymous

            >powershitting
            Not. Even. Once. Time to hyperteophy max

          • 2 weeks ago
            Anonymous

            you literally just cured me of my powerlifting phase anon. thank you. I'm never going under 8 reps for anything again in my life.

            • 2 weeks ago
              Anonymous

              >powershitting
              Not. Even. Once. Time to hyperteophy max

              IM NOT A POWERLIFTER. I do both compound movements and higher volume hypertrophy work

              Switch to pure dumbbell work maybe?
              I dont know, man. If those numbers are accurate then you've clearly put on muscle somewhere, just not where you want. I use dumbbells for chest work and they've worked wonders for me and I definitely got more pec growth from them than I did with a barbell.
              Maybe it's time to piece together the greatest hits of your workouts and just do that. Doing 3 sets of 3 different exercises twice a week worked for me chest. So 3x dumbbell, 3x plate loader, 3x flies.
              For shoulders 3x heavy partials and then 3x full ROM lat raises with heavy as possible. Really focus on making sure you feel the muscle you're trying to hit when you move the weight.
              Really start hammering the isolations.

              my gym doesnt have dumbbells that are heavier enough for chest pressing. only 80s.

              IST doesn't understand high intensity low volume vs low intensity high volume produce massively different physiques.
              WHich is why powerlifters who only care about maxing out typically look like shit

              that's not even true, he just clearly didnt lift for hypertrophy. I have horrible numbers and look like i can lift heavy as frick

              I do higher volume accessory and machine work though, obviously I dont only do the squat bench and deadlift. I do lateral raise, chin ups, various accessory movements for the smaller muscles

              • 2 weeks ago
                Anonymous

                >accessory
                you use powerlifting lingo, it’s very clear your knowledge of lifting comes from powerlifting. start aping bodybuilder workouts and ignore advice from any mf that uses the word “accessories”.

              • 2 weeks ago
                Anonymous

                i pretty much never bench, squat or dl - just machines, yoga, barre, and spin classes

                i doubt i could bench 225 if i tried

              • 2 weeks ago
                Anonymous

                You need to cut. You’re puffy as hell.

              • 2 weeks ago
                Anonymous

                cutting is a meme for nattys, i feel like shit and don't get mires from girls on my shoulders and arms. maybe i'll cut once i get another inch on my arms

              • 2 weeks ago
                Anonymous

                You're not natty? GRIM

              • 2 weeks ago
                Anonymous

                Reading comprehension is a hard skill to come by these days

              • 2 weeks ago
                Anonymous

                GRIM

              • 2 weeks ago
                Anonymous

                That sentence was ambiguous. Reading comprehension wouldn’t help there

              • 2 weeks ago
                Anonymous

                >cutting is a meme for nattys, I feel like shit and don’t get mires
                the sentence is very clear, you’re just moronic.

              • 2 weeks ago
                Anonymous

                ? I am natty, that's why I'm not cutting.

              • 2 weeks ago
                Anonymous

                > look at how big and useless I am
                okay?

              • 2 weeks ago
                Anonymous

                nah i do triathlons and look big true hybrid athlete

              • 2 weeks ago
                Anonymous

                > I can do this 100% useless endurance thing and am weak despite burning through more metabolism and aging faster
                ...cool?

              • 2 weeks ago
                Anonymous

                Why is your torso scowling at me?

              • 2 weeks ago
                Anonymous

                your chest is actually small that's why you cant

              • 2 weeks ago
                Anonymous

                post body

              • 2 weeks ago
                Anonymous

                >my gym doesnt have dumbbells that are heavier enough for chest pressing.
                >only 80s.
                Powershitter mentality. Do the 80's to absolute failure then. If that's 15 or 20 reps, so be it. That's how muscles get bigger, not just stronger.

                Or you are the 1/million genetic non responder. Sucks if that's the case but you still look better than 97% of the male population.

              • 2 weeks ago
                Anonymous

                >better than 97% of the male population
                lol. you can’t be serious. He’s like bottom 10% for people who have been lifting consistently for 1 year

              • 2 weeks ago
                Anonymous

                nta but he's right, he's top 95% minimum
                the only thing that means is that the average guy looks like shit.
                take one random 30 yo without a shirt 70% of the time he will look like shit or more in the USA

              • 2 weeks ago
                Anonymous

                Less than 5% of the American population exercises daily. Of that 5% even less stick with it, eat properly or even train properly. Social media (this includes IST) skews your perspective of what average truly is. Go out in public and look around at most men's physiques. Most are fat or skinny fat with absolutely zero muscle definition.

              • 2 weeks ago
                Anonymous

                He looks entirely average. Better than 50% of the male population more like.
                [...]
                Real. But realistically for a bulk you should be putting on around like ~1.5-2 pounds every month.

                This is the average 26yo physique btw

              • 2 weeks ago
                Anonymous

                I don't think this guy's 26. 26 is when men hit the wall tbh

              • 2 weeks ago
                Anonymous

                he looks 30 or something, which is worse

              • 2 weeks ago
                Anonymous

                Apparently he just turned 27

                Sorry I meant the chink who posted the thread not the fat obviously older than 26 guy in the image.

              • 2 weeks ago
                Anonymous

                Yeah he looks young, but he's Asian so he could be 35 for all we know

              • 2 weeks ago
                Anonymous

                Apparently he just turned 27

              • 2 weeks ago
                Anonymous

                >for people who have been lifting consistently for 1 year
                That's not
                >97% of the male population

              • 2 weeks ago
                Anonymous

                He looks entirely average. Better than 50% of the male population more like.

                [...]
                high schoolers are putting on 20 pounds a summer for football

                Real. But realistically for a bulk you should be putting on around like ~1.5-2 pounds every month.

            • 2 weeks ago
              Anonymous

              Rep numbers have literally nothing to do with hypertrophy. You can progress with reps of 5 in any movement and still gain muscle

              • 2 weeks ago
                Anonymous

                wonder how much faster you'd progress in reps of 10+

          • 2 weeks ago
            Anonymous

            Not much you can do besides roiding. This kind of genetic issue is common among asians, I see plenty of utterly dyel asians putting up good or even amazing strength numbers all while looking like they bench 1pl8 max.

            • 2 weeks ago
              Anonymous

              >you need to roid
              you are a fricking tard.

          • 2 weeks ago
            Anonymous

            I knew you were asian
            Since you posted body and video, I suggest you gtfo of the gym and start doing climbing or nature if your goal is to look good and even meet a girl there. It's clear that you aren't where you want to be body wise. Don't fall for weightlifting meme and be aware asian genetics are good for strength but you'll carry more water weight, if you are south asian your genes are closer to Indians. Be sure to dress appropriately for your body type too. Abs= shirtless, I'm sure you look decent in a shirt. If you're looking for a body type change it's time to cut.

            • 2 weeks ago
              Anonymous

              It’s not about water weight, it’s the shitty hypertrophy genes.

            • 2 weeks ago
              Anonymous

              >start doing climbing or nature if your goal is to look good and even meet a girl there
              haha sorry but im taken. also how will these help me build muscle?
              >Don't fall for weightlifting meme and be aware asian genetics are good for strength but you'll carry more water weight, if you are south asian your genes are closer to Indians
              im asiatic. interesting tho, never heard of variable muscle building genetics based on race, where did you get that from? I would look further into that if true.
              >Be sure to dress appropriately for your body type too. Abs= shirtless, I'm sure you look decent in a shirt.
              how do a brother do that? also i cant just not wear a shirt, thats not clothes. also I dont have abs. also below

              You do look 20lbs bigger. But 20lbs is not enough, and you actually have to get lean before you can see most of your muscle.

              how much weight do i need to lose then

              • 2 weeks ago
                Anonymous

                It's different muscle exercises. https://youtube.com/@colinmurrayyt listen to this guy.
                Look at the FFMI of races in studies, Asians rank the lowest in ffmi. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3306818/
                Don't wear a shirt when you have abs, go to the beach, hike with mosquito repellent. I was working out on a jungle gym in the winter with no shirt. The FFMI is a blackpill but since you aren't starting to work out its ok to learn.

              • 2 weeks ago
                Anonymous

                interesting. I wonder how much of that is diet related to each culture. and does asian include smth like indian and china in the same grouping? If so, I think thats a bit skewed. I think i'll dabble in some climbing. I have friends that do it. seems fun

              • 2 weeks ago
                Anonymous

                From experience and looking at what I eat and what people of different races I worked out with eat, it doesn't have a strong correlation with diet, you will be more bloated. All the people in the study also don't have identical diets. South Asians have more denisovan so it doesn't matter about what kind of Asian, if you were more mongol you would know. Unfortunately you're closer to Indian like me.

              • 2 weeks ago
                Anonymous

                This chart is useless. The subjects aren't even bodybuilders. I could follow your logic and claim that Hispanics would put on 25% more fat than Caucasians if they ate the same diet.

              • 2 weeks ago
                Anonymous

                >I could follow your logic and claim that Hispanics would put on 25% more fat than Caucasians if they ate the same diet.
                based on living around hispanics 25% is way too low for how much fatter they are

              • 2 weeks ago
                Anonymous

                They do, moron. This isn't the only study to show this.

                Correlation does not mean causation. If you didn't drop out of highschool then you'd know this.

              • 2 weeks ago
                Anonymous

                Cope moron. You are fat, don't lift and angry. It shows.

              • 2 weeks ago
                Anonymous

                It’s been proven time and time again that Asians have lower ffmi and store visceral fat much more than Europeans and Africans. Skinny fat asians have about the same likely hood of developing metabolic disorders as obese whites

              • 2 weeks ago
                Anonymous

                That's obvious. Asians don't go to the gym.

              • 2 weeks ago
                Anonymous

                >I don't go to the gym so other Asians don't

              • 2 weeks ago
                Anonymous

                Yes, and?

              • 2 weeks ago
                Anonymous

                Westernized Asians go to the gym, probably at a similar rate to whites.

              • 2 weeks ago
                Anonymous

                We Asians do not go to the gym lel

              • 2 weeks ago
                Anonymous

                >similar rate
                no

              • 2 weeks ago
                Anonymous

                They do, moron. This isn't the only study to show this.

              • 2 weeks ago
                Anonymous

                thanks for posting this. it got me off my ass and heading to the gym when I had planned on sitting on my ass all afternoon playing solo vidya or jackbox with the boys

                >haha sorry but im taken.
                gratz
                >never heard of variable muscle building genetics based on race, where did you get that from? I would look further into that if true.
                Have you ever seen the rest of us wave away some black guy's impressive progress despite not lifting as "Black personnetics"?

              • 2 weeks ago
                Anonymous

                >it got me off my ass and heading to the gym when I had planned on sitting on my ass all afternoon playing solo vidya or jackbox with the boys
                why? how did it motivate you?

              • 2 weeks ago
                Anonymous

                Brother, if you have to ask, you'll never know.

              • 2 weeks ago
                Anonymous

                like cyborg?

              • 2 weeks ago
                Anonymous

                >haha sorry but im taken.
                on second thought…
                if you're taken just sweep your gf/wife off her feet literally and make her think "I want to have seven children with this man"
                you've won. you made it.

            • 2 weeks ago
              Anonymous

              You're giving advice while looking like that? Lol. You look like an untrained skinny 30yo, which you probably are

          • 2 weeks ago
            Anonymous

            well if it isn't the man known as JACKIE TRAN
            we meet again

          • 2 weeks ago
            Anonymous

            >yeah bro I bench 300
            >does 275 for ONE rep
            lol

          • 2 weeks ago
            Anonymous

            nice ego lift, boi.
            your form is trash

            • 2 weeks ago
              Anonymous

              He lifted the weight though

            • 2 weeks ago
              Anonymous

              >your form is trash
              its semi-decent with these weights, his point still stands. Granted he is about to get into snap city if he continues doing lifts like that

            • 2 weeks ago
              Anonymous

              why does every zoomie lift with their ass completely off the bench? I've been noticing it pretty commonly the last two or so years.
              >t. 285x12 bench

          • 2 weeks ago
            Anonymous

            It seems like you'd benefit from a science based lifting, slow reps and all that

          • 2 weeks ago
            Anonymous

            >no way that whithered body is pushing anything close to those numbers you frauding queer
            [...]
            >I do not believe you
            [...]
            >doesn't even go to the gym enough to know what numbers to fraud
            >listen. you HAVE to actually lift.
            Frick you guys for being rude to me. Im just trying to get some advice and youre saying im a fraud?

            >back arched
            >ass not touching bench
            you will be a dyel forever

            • 2 weeks ago
              Anonymous

              Post body and bench.

            • 2 weeks ago
              Anonymous

              go ahead and post your 275+ bands and chains reverse grip bench to show me how its done. i'll wait

              >haha sorry but im taken.
              on second thought…
              if you're taken just sweep your gf/wife off her feet literally and make her think "I want to have seven children with this man"
              you've won. you made it.

              yeah thats cool and all but i dont know what that has to do with the topic of this thread. im talking about my physique... not my relationship...

              What's your training routine? Rep ranges and how many sets per week? How much protein each day?

              Right. That could be an issue. I didnt start eating protein until about a month ago. before then I'd average maybe 30-40 grams of protein daily. I do a lot of rep ranges and a lot of sets per week... I dont have a static routine I program for myself, usually blocks that last a month before hitting a deload and then I'll rotate rep ranges, exercises, etc etc

              • 2 weeks ago
                Anonymous

                Having scrolled through this thread, I think that there are a few things that you should consider:
                1. You need to eat more protein. End of. 30-40g is not just insufficient, it's borderline scary. Shakes and sunflower seeds.
                2. Hypertrophy requires dedicated blocks with focus on high(er) rep ranges. If you consider exercises like dips and pullups as accessories, you are doomed from the start. The big three, except maybe for squat variations like high bar, are the accessories.
                3. You are in an excellent position to start a hypertrophy block. 6 months of an intelligently programed block will give you marvelous gains.
                4. This is my experience: one month blocks are typically pretty mediocre when it comes to gains. it's hard to eke out hypertrophy gains without inducing serious fatigue on such a short time scale. I would encourage you to find a program that lasts 12-16 weeks with proper periodization.
                5. Mickey mouse exercises like banded bench may have ultra specific carry over to some strength applications, but not to hypertrophy. Ditch that shit.
                6. Consider getting a coach, even if online and remote. I use the Sika Strength guys. The difference between my home programming and theirs is night and day.

          • 2 weeks ago
            Anonymous

            >no way that whithered body is pushing anything close to those numbers you frauding queer
            [...]
            >I do not believe you
            [...]
            >doesn't even go to the gym enough to know what numbers to fraud
            >listen. you HAVE to actually lift.
            Frick you guys for being rude to me. Im just trying to get some advice and youre saying im a fraud?

            it's because your form is trash for hypertrophy
            all you seem to focus on is to lift as much weight as possible
            the problem with your squat and bench is that you don't go deep at all - as a result the primary muscles involved are never in a lengthened position properly, and that lengthened position is what will result in the most growth

            squat way deeper, and stop over-arching on bench so your chest can actually stretch - it's not even a proper arch you're doing, you're just lifting your belly up so you can touch the bar

          • 2 weeks ago
            Anonymous

            frick off justin

        • 2 weeks ago
          Anonymous

          >no way that whithered body is pushing anything close to those numbers you frauding queer

          I do not believe you

          >I do not believe you

          >doesn't even go to the gym enough to know what numbers to fraud
          listen. you HAVE to actually lift.

          >doesn't even go to the gym enough to know what numbers to fraud
          >listen. you HAVE to actually lift.
          Frick you guys for being rude to me. Im just trying to get some advice and youre saying im a fraud?

          • 2 weeks ago
            Anonymous

            I solemnly swear I will never again power lift

            I would like to apologize to the rest of this board who warned me and I did not listen

          • 2 weeks ago
            Anonymous

            >ass off the bench
            >massive arch
            >bullshit powerlifting gear
            you’re doing everything in your power to move weight without focusing on doing damage to the muscle. your training put neurological adaptation before hypertrophy in your training. focus on taking your muscles through a slow controlled full ROM and stop doing any rep range below 8.

            • 2 weeks ago
              Anonymous

              it shouldn't matter as long as he's stacking more weight. the problem is he's not eating enough. 20lbs in 3 years is like on the low end of muscle gain.

              • 2 weeks ago
                Anonymous

                >powershitters be like get fatter, you'll be stronger

              • 2 weeks ago
                Anonymous

                He bulked and cut

              • 2 weeks ago
                Anonymous

                if 20 lbs in 2.5 years is low rate of muscle growth then what is average muscle growth in that time frame? 30 lbs?

              • 2 weeks ago
                Anonymous

                It’s not 20lb of muscle, just 20lbs of random weight gain. Most of it water, some is intramuscular fat, and a sliver of it is muscle. 20lbs of tissue is the type of shit that takes an amateur bodybuilder (already roiding for years) to a pro card

              • 2 weeks ago
                Anonymous

                >it shouldn't matter as long as he's stacking more weight. the problem is he's not eating enough.
                That is literally the problem. Low rep ranges will not get the muscles to grow as big as higher rep ranges. Assuming both are to failure. You'll get more growth with lower weight high reps. You get more strength with low reps high weight. Which explains OP's lifts and physique.

          • 2 weeks ago
            Anonymous

            why didn't the dyel spotting help him rerack?

          • 2 weeks ago
            Anonymous

            brother have you tried doing higher reps in a slow and controlled fashion that focuses on the stretch instead of whatever the frick that is

            • 2 weeks ago
              Anonymous

              thats obviously not how i usually train. I was just maxing out on a meme exercise(reverse grip bench) for fun.

            • 2 weeks ago
              Anonymous

              >focuses on the stretch
              post body

      • 2 weeks ago
        Anonymous

        I do not believe you

      • 2 weeks ago
        Anonymous

        >300 hundred bench with this physique
        bro, either you have the worst hypertrophy genetics in the world or you’ve been exclusively running strength programs. how tf is this possible?

      • 2 weeks ago
        Anonymous

        the most unbelievable number is actually the 195 ohp lol

      • 2 weeks ago
        Anonymous

        >I got to a 300 bench, 195 ohp, 500 squat, 585 deadlift.

        https://i.imgur.com/M9cxlZO.jpeg

        HOW DID I MAKE ZERO GAINS IN 2.5 YEARS.

      • 2 weeks ago
        Anonymous

        >doesn't even go to the gym enough to know what numbers to fraud
        listen. you HAVE to actually lift.

      • 2 weeks ago
        Anonymous

        I bench half of that and my pecs are twice as large

      • 2 weeks ago
        Anonymous

        Honestly, if you really think those are your numbers, your form probably sucks. That's why you'd get no gains.

        • 2 weeks ago
          Anonymous

          >dyel didnt see the proof
          lol

          • 2 weeks ago
            Anonymous

            >one video shows proof of constant good form over years
            woo wee

      • 2 weeks ago
        Anonymous

        Lol you lying chink

        • 2 weeks ago
          Anonymous

          you are everything wrong with fitness

        • 2 weeks ago
          Anonymous

          it has all been thoroughly documented on video right here on IST

  3. 2 weeks ago
    Anonymous

    you look like you've never stepped foot into a gym

  4. 2 weeks ago
    Anonymous

    Did you consistently go up in weight? How often did you switch your routine? If you did the same thing and same weight for 2.5 years you won't make progress.
    Obviously don't switch routine all the time but if you notice nothing changed after 6 months you probably should consider retooling things.

  5. 2 weeks ago
    Anonymous

    Post another photo so we know it's you
    You look asian it's probably asian genetics

  6. 2 weeks ago
    Anonymous

    because you are natty and this is what natural improvement looks like

    • 2 weeks ago
      Anonymous

      Post body

      • 2 weeks ago
        Anonymous

        implying he doesn't look natty

        • 2 weeks ago
          Anonymous

          Naturally weak

  7. 2 weeks ago
    Anonymous

    >I got to a 300 bench, 195 ohp, 500 squat, 585 deadlift. I'd say I switched programs every 3-6 months
    absolute nonsense post yourself doing a single rep of 300 bench with that physique

  8. 2 weeks ago
    Anonymous

    youre pretty much the same bodyfat and 20lbs heavier
    >0 gains
    are you moronic?

    • 2 weeks ago
      Anonymous

      Came here to write this.

      Also squat to parallel is literally moronic. Just switch to full depth and you'll get more hypertrophy and general strength and resilience.

      And yeah don't pay attention to braindeads shouting "HUURR TRAIN AND EAT = GAINS. NO GAINS = NO TRAIN NO EAT, WHAT IS GENETICS XDDD".
      And in general never ask people shit on this board lol

  9. 2 weeks ago
    Anonymous

    >most people are fricking idiots
    >IST is no exception
    >idiots are meant to be disregarded

    Remember this every time someone annoys you here.

  10. 2 weeks ago
    Anonymous

    eat more

    • 2 weeks ago
      Anonymous

      Yeah, if he got fat that would fix everything. moron.

  11. 2 weeks ago
    Anonymous

    you still look like you improved, you look better on the right than on the left
    maybe some homo

  12. 2 weeks ago
    Anonymous

    >itt: fricking moron doesn't know how to train.

  13. 2 weeks ago
    Anonymous

    >homies really getting baited by a /plg/ moron
    yep, it's summer

    • 2 weeks ago
      Anonymous

      homie everyone is getting baited in this shit tier unproductive board because they're all curries

  14. 2 weeks ago
    Anonymous

    >9kg in 2.5 years
    Dude, you are not eating enough. I work manual labour full time and still managed to gain 8kg in just over 6 months.

    • 2 weeks ago
      Anonymous

      How do you look?

      • 2 weeks ago
        Anonymous

        Pretty much the same as I did before, but I was 62.5kg when I started, and I'm 6'3", so I need to keep going to escape skelly mode.

    • 2 weeks ago
      Anonymous

      Literally yeah his weight gain is ridiculously slow. Should be like a year max for that little weight gain.

    • 2 weeks ago
      Anonymous

      Literally yeah his weight gain is ridiculously slow. Should be like a year max for that little weight gain.

      high schoolers are putting on 20 pounds a summer for football

  15. 2 weeks ago
    Anonymous

    so what is your program ?

    • 2 weeks ago
      KIM(B Class: Rank 13)[burst drive: scorching core]

      I just make shit up on spreadsheets and run em

      it shouldn't matter as long as he's stacking more weight. the problem is he's not eating enough. 20lbs in 3 years is like on the low end of muscle gain.

      >9kg in 2.5 years
      Dude, you are not eating enough. I work manual labour full time and still managed to gain 8kg in just over 6 months.

      nta but he's right, he's top 95% minimum
      the only thing that means is that the average guy looks like shit.
      take one random 30 yo without a shirt 70% of the time he will look like shit or more in the USA

      He looks entirely average. Better than 50% of the male population more like.
      [...]
      Real. But realistically for a bulk you should be putting on around like ~1.5-2 pounds every month.

      I did bulk to more than 186 obviously. I was 205+ earlier this year and i cut for the first time in years recently.

      • 2 weeks ago
        Anonymous

        >whites out his face
        >posts his face
        you're better than this jackie tran

      • 2 weeks ago
        Anonymous

        >I was 205+ earlier
        bulk to 250

      • 2 weeks ago
        Anonymous

        >Angle frauding to make yourself look smaller
        Gigabased

      • 2 weeks ago
        Anonymous

        How tall are you?
        I doubt you are 205 for more than a day.
        You were 205 on one day then dropped to 199 lbs the next day

        • 2 weeks ago
          Anonymous

          i was hovering 202-205 for like a month. im five nine point five

          Did you take ibuprofen for soreness at all? The anti-inflammatory effects can literally prevent muscle growth since it relies on inflammation.

          ibuprofen? uhhh no, not really...

          Came here to write this.

          Also squat to parallel is literally moronic. Just switch to full depth and you'll get more hypertrophy and general strength and resilience.

          And yeah don't pay attention to braindeads shouting "HUURR TRAIN AND EAT = GAINS. NO GAINS = NO TRAIN NO EAT, WHAT IS GENETICS XDDD".
          And in general never ask people shit on this board lol

          full depth atg squat is kinda uncomfortable on my ankles tho.

          Maintained the same bodyfat but gained 20 lbs?
          That's gains.

          Came here to write this.

          Also squat to parallel is literally moronic. Just switch to full depth and you'll get more hypertrophy and general strength and resilience.

          And yeah don't pay attention to braindeads shouting "HUURR TRAIN AND EAT = GAINS. NO GAINS = NO TRAIN NO EAT, WHAT IS GENETICS XDDD".
          And in general never ask people shit on this board lol

          youre pretty much the same bodyfat and 20lbs heavier
          >0 gains
          are you moronic?

          >youre pretty much the same bodyfat and 20lbs heavier
          >0 gains
          >are you moronic?
          YOU GUYS DONT GET IT. EVEN IF I GAIN WEIGHT AND IM AT THE SAME BODYFAT IF I LOOK THE SAME IT DOESNT MATTER?? THERES NO DIFFERENCE IN PHYSIQUE

          • 2 weeks ago
            Anonymous

            Sorry bro, your genes just make denser muscle. Doesn't mean you can't change physique. Just means it's going to take more. I would be thankful. People like you generally have perks with it. Like having good speed & endurance despite strength.

            • 2 weeks ago
              Anonymous

              Did your lifts increase? Some peoples genes just make denser muscle.

              It's called being wiry and it's a good thing so long as you don't care about looking ripped, but you do, so... Womp womp.

          • 2 weeks ago
            Retard patrol

            >YOU GUYS DONT GET IT. EVEN IF I GAIN WEIGHT AND IM AT THE SAME BODYFAT IF I LOOK THE SAME IT DOESNT MATTER?? THERES NO DIFFERENCE IN PHYSIQUE
            Don't claim you made no gains when you made gains.

            Did your lifts increase? Some peoples genes just make denser muscle.

            No such thing as
            > le dense muscle
            Frick off with bro shit from the noughties.

          • 2 weeks ago
            Anonymous

            you dont look the same, you look bigger
            20lb of muscle in a couple of years is pretty standard and good progress
            do this for 5 more years and you can probably put on 20-25 more which will make you look like youre on the sauce
            as far as "not looking bigger" stop browsing tiktok, Black person

      • 2 weeks ago
        Anonymous

        for 2 years this actually looks big, bigger than 80% of men
        if you want to look good you should neglect power numbers - most powerlifters look like shit

  16. 2 weeks ago
    Anonymous

    >visibly gained size and definition
    >thinks he made no gains
    body dysphoria is crazy bro

  17. 2 weeks ago
    Anonymous

    Looking from your posts, assuming it's not a troll, this shows how much strength != size. Learn to train for size and you'll get significantly more muscle (which will eventually get you good strength results as well). Focus on maximising tension and motor unit recruitment on each rel, accumulating as much quality volume as you can, going to failure more often on "harder" exercises with more control (eg: DB bench with largest ROM you can do without pain, pause in the stretch) , longer ranges of motion, and focused not on maximising the weight you can lift on the bar, but going to failure with a form that promotes hypertrophy. Then, progress in weight with that form, and rotate exercises relatively often (once every 4-12 weeks give or take).

  18. 2 weeks ago
    Anonymous

    >they still don't know they're poasting in a b8 bread

  19. 2 weeks ago
    Anonymous

    Someone is doing 5 rep max ranges and not incorporating volume. Training for strength and muscle growth are 2 different things

    • 2 weeks ago
      Anonymous

      This. The majority of actual big lifters have no clue what their one rep maxes are, or do them 3x a year for fun. Your lift numbers going up is only part of the equation when it comes to hypertrophy.

  20. 2 weeks ago
    Anonymous

    > 300 bench, 195 ohp, 500 squat, 585 deadlift
    Ngmi

  21. 2 weeks ago
    Anonymous

    b-but I thought IST said were all gonna make it...

  22. 2 weeks ago
    Anonymous

    Covid

  23. 2 weeks ago
    Anonymous

    Did you take ibuprofen for soreness at all? The anti-inflammatory effects can literally prevent muscle growth since it relies on inflammation.

  24. 2 weeks ago
    Anonymous

    >posting pictures of a 17yo and claiming it's you

  25. 2 weeks ago
    Anonymous

    >not training to failure
    >not enough volume
    >not eating enough
    >not sleeping enough
    >not enough consistency
    >listening to science
    >being too structured
    Gotta surprise the muscles brah.

    • 2 weeks ago
      Anonymous

      What do you mean "surprise the muscles"?

  26. 2 weeks ago
    Anonymous

    Requesting body and lifts of just one (1, uno) of the dyels whining about ROM and hypertrophy.

  27. 2 weeks ago
    Anonymous

    because you didn't train to failure.

  28. 2 weeks ago
    Anonymous

    Maintained the same bodyfat but gained 20 lbs?
    That's gains.

  29. 2 weeks ago
    Anonymous

    You have such a feminine tummy. I can tell you don't train abs moron. Enjoy your stupid conjugate training

  30. 2 weeks ago
    Anonymous

    forgot to eat

  31. 2 weeks ago
    Anonymous

    It looks like a face lmao

    • 2 weeks ago
      Anonymous
    • 2 weeks ago
      Anonymous

      thats just pareidolia

  32. 2 weeks ago
    Anonymous

    You had to have put that 20lbs somewhere. You got leg before/after pics?

    • 2 weeks ago
      Anonymous

      my legs look pretty twiggy both before and after

      • 2 weeks ago
        Anonymous

        It's gotta be spread out all along your posterial chain and you don't really see it since it's behind you and out of eyesight

  33. 2 weeks ago
    Anonymous

    >he didn’t know roiding is a prerequisite
    Kek

  34. 2 weeks ago
    Anonymous

    Did your lifts increase? Some peoples genes just make denser muscle.

  35. 2 weeks ago
    Anonymous

    once again IST proving that being strong =/= looking good
    fricking morons

  36. 2 weeks ago
    Anonymous

    What's your training routine? Rep ranges and how many sets per week? How much protein each day?

  37. 2 weeks ago
    Anonymous

    Woa, worst chest genetics I've seen so far, sorry bro

  38. 2 weeks ago
    Anonymous

    seeing some peoples progress like this makes me thing i have a good chest genetic or something
    when i first started it's the first thing that blew up for me, my tshirts already started to feel tight just after 2 months

  39. 2 weeks ago
    Anonymous

    >slightly larger shoulders
    >tiny bit bigger arms
    >somewhat more beefy mid-section
    >minutely more defined chest
    There’s progress there, just not much.

  40. 2 weeks ago
    Anonymous

    just keep going. you made some gains you can clearly see it. i started at 18 yo at 58kg. over 12 years i put on like 12kgs of muscle, which doesnt seem much, but now i get accused of roiding/get mires. just keep going

  41. 2 weeks ago
    Anonymous

    You made some gains you just never lost fat and trained for strength.
    Try cutting and dieting and eventually you'll reach a good physique.

  42. 2 weeks ago
    Anonymous

    weird, I put on 60lbs in about 2 years from 126lbs at 5'10 to 191lbs.

  43. 2 weeks ago
    Anonymous

    forgot to eat and lift

  44. 2 weeks ago
    Anonymous

    You look like you have never done a chest exercise in your life lol.
    I don't even lift that much anymore, mostly boulder and do cardio and I mog you into oblivion. The genetic cuck is real

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