How do I fix my physique I been working out for nearly 5 months now

  1. 4 weeks ago
    Anonymous

    Eat more and lift more. "Nearly 5 months" is nothing; quit expecting instant gratification.

    • 4 weeks ago
      Anonymous

      it's hard to tell without seeing a pic before you started but 5 months is more than enough to see better than this. Like anon said you're either not eating right or not lifting right.

    • 4 weeks ago
      Anonymous

      Don't know what this gay is talking about. 5 months with zero muscle definition or clear sign of lifting shows you're slacking

      https://i.imgur.com/IaO37IT.jpg

  2. 4 weeks ago
    Anonymous

    Anon you can't just clip tiktoks and expect us to think it's you. Please stop posting the bodies of other people in an attempt to get IST to mock them.

    • 4 weeks ago
      Anonymous

      it's hard to tell without seeing a pic before you started but 5 months is more than enough to see better than this. Like anon said you're either not eating right or not lifting right.

      the only thing you need to 'fix' is gaining more muscle everywhere. you've got a good base, just eat and lift and dont overthink it

      This was before, as you can see awful base. This is the life lanklets walk.

      • 4 weeks ago
        Anonymous

        5 months is nothing. you've got visible progress dude, just keep going. maybe eat a bit more. you didn't expect to look jacked after 5 months, did you? that will take time.

      • 4 weeks ago
        Anonymous

        this is the same picture. if this isnt low tier bait, post routine and diet.

        • 4 weeks ago
          Anonymous

          No it’s just shit genes

      • 4 weeks ago
        Anonymous

        That's good. But you gotta eat more and lift heavier. You can make it, just put in the hard work and be patient. Good luck brother

      • 4 weeks ago
        Anonymous
        • 4 weeks ago
          Anonymous

          I actually had like 2 or 3 ribs visible on my chest when I was starting out. Not to that extent but damn it wasn't pretty. Such a shame I never took pics to compare progress.

  3. 4 weeks ago
    Anonymous

    the only thing you need to 'fix' is gaining more muscle everywhere. you've got a good base, just eat and lift and dont overthink it

  4. 4 weeks ago
    Anonymous

    Post routine

    • 4 weeks ago
      Anonymous

      PUSH
      4x12 bench press
      3x12 incline bench press
      3x12 pullovers
      3x12 close grip bench press
      4x12 overhead extensions
      3x12 Monkey raises superset with extensions
      4x15 Lateral raise
      3x12 OHP

      PULL
      4x12 Seal rows
      4x12-15 Bent over dumbbell rows
      4x12 barbell curls
      3x12 hammer curls
      3x12 forearm curls
      4x20 neck curls
      I do it 4x a week xxrxxrr

      • 4 weeks ago
        Anonymous

        why are you doing this much bullshit
        just do 5x5 basic barbell lifts, maybe pullups and dips too and EAT
        it isnt that complicated

      • 4 weeks ago
        Anonymous

        >Hypertrophy refers to increasing the size of the muscle
        This means more reps * sets to give you a bigger volume.

        >Strength training refers to increasing the ability of a muscle to produce force
        This is not what you want. Who cares if you can lift more weights but your body looks like a thin feminie girl. Aim for hypertrophy.

        You're not doing enough reps per set. You should be 1-2 reps away from failure for each rep. Also, don't be so robotic with reps and try to do a certain amount. If you can do 20 reps then do it. Next time if you can only get out 18 reps that's also fine. But always be trying to get close to failure. And keep in mind, the goal is to do more volume.

      • 4 weeks ago
        Anonymous

        You're overtraining from doing this much exercises and volume. Try the Arnold Golden Six.

        • 4 weeks ago
          Anonymous

          Is the first number reps? Or is that sets?

          • 4 weeks ago
            Anonymous

            Sets x reps
            This is how it should always be written.

            • 4 weeks ago
              Anonymous

              >Sets x reps

              4x10 means 4 reps for 10 sets

              >4x10 means 4 reps for 10 sets
              Wut.

          • 4 weeks ago
            Anonymous

            4x10 means 4 reps for 10 sets

        • 4 weeks ago
          Anonymous

          > no deadlift
          > useless 40yo maid level abs exercise
          Jesus what fucking trash

        • 4 weeks ago
          Anonymous

          >barbell curls

          unnecessary
          enjoy your weirdly developed biceps

        • 4 weeks ago
          Anonymous

          What's always left out of these guides is the ratio of your 1 rep max you should be lifting. Doing a bench press of 50lbs for 10 reps is not the same as doing 150lbs for 10 reps. If you're not struggling by your last rep then it's not enough weight.

        • 4 weeks ago
          Anonymous

          >wide grip bench
          >behind the neck press

  5. 4 weeks ago
    Anonymous

    Eat 500 more cal a day. Do shoulders and chest three times a week.

  6. 4 weeks ago
    Anonymous

    Don’t blame genes like a pussy. I looked similar to you when I was a teenager.
    6’3”, now 225 lbs. Lift intensely and consistently. Eat a lot, eat protein. Treat your body like a science experiment. Stick to this shit for years and your body will transform as long as you don’t quit like a weakling. Good luck

    • 4 weeks ago
      Anonymous

      What is your max bench press?

      • 4 weeks ago
        Anonymous

        155lbs

        • 4 weeks ago
          Anonymous

          Are you joking. I'm 6'0 and 225, but unlike you my body looks like shit. I have borderline gyno bitch tits. Yet I can bench 230lbs with ease. Please tell me you're not joking so my ego can be stoked. I think when I first starting benching (6 months ago) my max bench was 150lbs. I'm black tho so we might have different genetics.

          • 4 weeks ago
            Anonymous

            how'd you fall for obvious bait my man

            • 4 weeks ago
              Anonymous

              He's black so he thought you might have different genetics.

              • 4 weeks ago
                Anonymous

                Genetics do matter for bench size, maybe not in terms of race. He said he's 6'3 so he probably has longer arms. I heard longer arms translates to lower bench press. I'm still curious of what another person who is around 220lbs can actually bench press. I've only been doing this for 6 months so I'm curious if 230 is good. Mind you, I only have 230lbs to put on my bench at the moment, so my max might be higher.

              • 4 weeks ago
                Anonymous

                230lbs is a good bench for 6 months man, unless youre a fat as fatass

              • 4 weeks ago
                Anonymous

                >unless youre a fat as fatass
                I am a fatass with bitch tits. I can't seem to get rid of these gyno boobs. I was eating too much melatonin and ramon noodles, both of which gives you bitch titts (if you eat too much of them).

              • 4 weeks ago
                Anonymous

                even then, if you can maintain your bench while cutting for a while you will be golden. its definitely good start. it took me ages to reach a 200lbs bench coming from skelly mode

        • 4 weeks ago
          Anonymous

          I'm gonna assume this was another anon came in and said this as a joke.

          • 4 weeks ago
            Anonymous

            Probably. I actually kinda believed for a second, having no real lifting background and felt good about doing 55 kilos on the first try for 10

    • 4 weeks ago
      Anonymous

      You look like total shit gay

  7. 4 weeks ago
    Anonymous

    Also you need barbell compound lifts to build a strong base and core - squats, deadlifts, OHP. Your routine is ok but I’d call it more moderate than beginner. Look into Starting Strength, it gets some shit but it’s a solid base builder

  8. 4 weeks ago
    Anonymous

    OP that's disgraceful for 5 months worth of noobie gains. You need to focus on muscular hypertrophy instead of strength. Aim for around 8 to 12 reps per set. And make sure whatever weight your lifting that you're truly maxing out at 8 or 12 reps. Also, drink more protein shakes. You look like Skeletor. Your arms are similar in size to my ex who was a bodybuilder.

    tl;dr focus on volume.

    • 4 weeks ago
      Anonymous

      see

      PUSH
      4x12 bench press
      3x12 incline bench press
      3x12 pullovers
      3x12 close grip bench press
      4x12 overhead extensions
      3x12 Monkey raises superset with extensions
      4x15 Lateral raise
      3x12 OHP

      PULL
      4x12 Seal rows
      4x12-15 Bent over dumbbell rows
      4x12 barbell curls
      3x12 hammer curls
      3x12 forearm curls
      4x20 neck curls
      I do it 4x a week xxrxxrr

      hes doing that you retard. he needs to focus on heavy barbell lifts and eating. 12 reps is shit for a beginner

      • 4 weeks ago
        Anonymous

        >12 reps is shit for a beginner
        This is completely wrong. It depends on if he's struggling with the 12. If he can do 20 yet is stopping at 12 then yes it's shit. I just did 12 reps of 150lbs (68kg). Doing a lot of reps works if you have a good amount of weight on it. It sshould be around 70% your 1rep max.

        He is skinny as fuck and needs muscular hypotrophy, not strength. You don't get hypotrophy from large weights with low reps. You get it from medium weights with high reps. I don't think he's doing enough reps for whatever weight he's using. That's the issue. OP doesn't listen to these guys. Google for yourself the difference between muscular strength and muscular hypotrophy.

        • 4 weeks ago
          Anonymous

          >You don't get hypotrophy from large weights with low reps
          yes you do you fucking idiot. 5x5 or 3x5 is more than enough to gain size as a beginner

  9. 4 weeks ago
    Anonymous

    For a natty, you look insanely good. Like unless you plan on hopping on roids, switch to lower volume to maintain and enjoy your IST life.

    • 4 weeks ago
      Anonymous

      He's looks skinny as fuck, wtf are you smoking. Are you trying to fuck him or something. Be honest with the guy, you're not helping him by lying. He needs more volume and more calories.

      • 4 weeks ago
        Anonymous

        dude OP is ripped, hell he might not even be natty honestly.

      • 4 weeks ago
        Anonymous

        At this point his MEV is basically the same as his MRV so just blindly adding volume will only lead to injuries and overtraining.

        As far as calories go - much more than what got him here is just gonna make him a fat fucking hog - which I guess is fine if he's going for powerlifting but otherwise is gonna look disgusting and shorten the lifespan.

      • 4 weeks ago
        Anonymous

        tbh natty gains tend to end at like 3-4 month mark so sure he can keep tryharding and gain like 0.5 pound of muscle per year but honestly I would just switch to cardio or something at this point. Maybe MA

        • 4 weeks ago
          Anonymous

          >natty gains tend to end at like 3-4 month
          ??

        • 4 weeks ago
          Anonymous

          > tbh natty gains tend to end at like 3-4 month mark
          If you're Ronnie Coleman maybe. Realistically it's more like 1-2 months for most people.

  10. 4 weeks ago
    Anonymous

    this legit one of the best troll threads i have witnessed. keep going bros, i doubt OP can be gaslit any further than he already is.

    • 4 weeks ago
      Anonymous

      Everyone is so mean to each other. Very sad. Poor advice to top it all off.

    • 4 weeks ago
      Anonymous

      I feel gaslit just by reading this thread I don't know if people are trolling him or not.

      Everyone is so mean to each other. Very sad. Poor advice to top it all off.

      >Everyone is so mean to each other. Very sad. Poor advice to top it all off.
      Calling him skinny is not "mean". I'm trying to give him good advice and let him know that his progress in 5 months is nothing to be proud of (especially if you consider noobie gains). It seems like he needs more muscular hypotrophy and calories. If he only made this thread to get showered with praise then I'm wasting my time giving advice.

  11. 4 weeks ago
    Anonymous

    ok if you HAVE ANY MONEY AT ALL I would strongly advise searching for a good trainer (like look up and make sure he actually trained successful athletes) and trying professional bodybuilding. The only person I know of who had these kinds of gains at 5 months is Ray Cutler and MAYBE Greg Doucette (though he was probably on tren at that point).
    You have a shot at this m8, don't fuck this up

    • 4 weeks ago
      Anonymous

      > The only person I know of who had these kinds of gains at 5 months is Ray Cutler and MAYBE Greg Doucette
      Alright now I'm gaslit. These people are trolling hardcore. Alright I'm out of here.

      • 4 weeks ago
        Anonymous

        Sorry to burst your bubble but those physiques you see on instagram belong to roiders.
        It's like people don't watch pewdiepie or something.

  12. 4 weeks ago
    Anonymous

    Eat more and keep track of protein intake. You are way too small to be doing caloric deficits

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