If they do everything above for 6 months and still see no progress, then and only then it's >genetics
But even here a coach can find something to work for them
Too many people looking to hit their target sets/reps and speed running them with shitty form.
The biggest mistake I think people make is chasing numbers and thinking they're progressing vs maximizing the time under tension and getting a really good range of motion.
“Easy” in the sense that there is a well mapped path that can be easily followed even by beginners, not “easy” in the sense that the effort and discipline needed are not inherent in a lot of people and they aren’t willing, or value other things more than to earn that.
Yes, it's true that saying lifting is "simple" means nothing in itself. But I find that there's a lot of disagreement between lifters about the right approach to take.
And there's also a big hypocrisy, which isn't inherent to the lifting world but still is blatant: if you succeed (good body, good strength) nobody will find anything wrong with your practice even if you make lots of mistakes or what you do is unconventional and contains lots of stuff not recommended for lifters. On the other hand, if you're struggling to make progress, one is going to focus on the tiny details of your practice that need fine-tuning, even if you're doing everything else right. In short: those who are struggling have no right to make mistakes, and we'll blame them for not doing EVERYTHING right, a criticism we won't make of those who don't need to do everything right to succeed.
No, it's just that if you're on the wrong side of the coin, it's psychologically difficult, you experience it as an injustice but above all as an inconsistency.
3 months ago
Anonymous
>it's psychologically difficult,
wtf i didn't expect that argument
this board is full of homosexuals afterall
3 months ago
Anonymous
He is saying that some are not cut out for it. It can be lack of discipline, willpower or just a genuine inability to understand.
I don't think he's excusing anyone, just stating the fact that some are weak and others are strong.
3 months ago
Anonymous
Well stop he should talking about it then and find something else that suits him
If you cant lift weights you just fail at being a male im sorry
3 months ago
Anonymous
Thinking about it more as well, gym bros are always depicted as having a massive ego when I'm pretty sure the opposite is true. Like you need to check your ego at the door if you actually want to progress, admit that you aren't good enough in your current state and climb the endless hill of self improvement. Even when you're flexing in the mirror it's not to show off to people around you but observe the muscle and find flaws you can work on.
The people that just go "I don't need to be stronger/healthier" are the ones with massively inflated self worth.
3 months ago
Anonymous
I would also add that the kind of lifting that gets you respectable lifts is absolutely painful, physically and mentally. A lot of people have been doing it so long they’re dialed in on that aspect of things, but for someone who has never lifted much it’s a big hurdle to basically cause yourself pain to improve.
3 months ago
Anonymous
Nothing more disheartening than taking a bro to the gym to teach them the ways of iron, only to realize they don't have the mental strength to push themselves.
I think there's something to be said about not being afraid to fail as well. The goal of lifting is to push yourself until you have failed or gotten close to failure. People who are too afraid to push up against that line aren't going to make it.
3 months ago
Anonymous
>genuine inability to understand
Yes, it's possible to be regular at the gym (the main factor which, according to you, explains the stagnation of people who stagnate) but just not do things well while thinking they're doing them well. You just sincerely don't understand what's wrong and/or how to fix it.
The problem is the delegitimization of the concept of "understanding" in lifting. For many people, there's nothing to "understand" in lifting because it's simple and instinctive. As a proof, some would say that "even stupid people are muscular". Perhaps there's something to be explored about that? What if those who don't progress aren't necessarily ONLY people who lack rigour, but also people who are well-intentioned but just objectively do things badly? Good wil and rigor aren't everything. We've all known hard-working but mediocre students at school, haven't we?
3 months ago
Anonymous
idk where you live but ive never seen someone who genuinely works hard and still is mediocre in school, if the person has no mental disabilities theres no reason why they would fail
3 months ago
Anonymous
>ive never seen someone who genuinely works hard and still is mediocre in school
Some people work hard (at least in terms of hours worked) but they just don't know how to revise, it's not instinctive for them, it's not in their head. And the further along you get in your education, the more complicated it is to assimilate new knowledge and concepts, because you need to master the ones you've learned before to get them. But if the ones you've learned before are already poorly mastered, it has a snowball effect.
3 months ago
Anonymous
College was filled with these types, the people that study for hours only to get Cs. Maybe it's changed with the bar to success being lowered to the lowest common denominator but my entire major was filled with people who thought they were smart and hard working and only 1/4 of us reached graduation.
3 months ago
Anonymous
They might THINK that they study hard but they really don't, the results are actually telling you that they're not lol, same goes for the gym, you can tell yourself all the lovely stories you want but at the end of the day, progress is or it isnt there
3 months ago
Anonymous
so because the results aren't there, it means that the efforts haven't been made? strange reasoning, in any case real disagreement on my side...
3 months ago
Anonymous
well duhhh
what else could it be
3 months ago
Anonymous
It's going to be hard for you to hear this, but spending 10 hours doing something wrong doesn't yield the same results as an hour of doing it correctly (true with everything in life). Life doesn't follow the school/wage slave model, you don't just get credit for being somewhere for a set amount of time.
Really understanding what your goal is and what you're doing to achieve it is key, then keeping tracking your progress by whatever metric it is (in the case of lifting, is my targeted muscle group sore for 2-3 days after, if so I did great, if not I need to make adjustments). I don't understand why you would even expect results of you're not actively and consciously tracking your progress.
3 months ago
Anonymous
Yes, but you can't say that "efforts haven't been made" then, they were just not the right ones, not correctly targetted, or whatever
3 months ago
Anonymous
Nta but I can. From what I've seen around with the people I see all the time at the gym, they have no concept of what actual effort entails. They get a little tired and spend a lot of time doing it.
3 months ago
Anonymous
So people who push themselves hard at gym will always get satisfactory results?
3 months ago
Anonymous
Yes and if this isn't the case they have been fricking up
3 months ago
Anonymous
>they have been fricking up
In what sense?
3 months ago
Anonymous
in the sense that they haven't done stuff correctly lol that's not hard to understand are you trolling
people are fricking around ALOT
its the default state of humans, to genuinely think they are doing something right, but they're not
3 months ago
Anonymous
>people are fricking around ALOT
What do they do so badly? When I go to the gym I mainly see muscular young males, so I don't assume they are "fricking around a lot"
3 months ago
Anonymous
talking about people who alledgedly report no results, those people are delusional, they haven't come to terms with their inability to execute a plan correctly. If that applies to you then you need to look what you are doing and not what others are doing.
3 months ago
Anonymous
I'd say the opposite, look at what others are doing. Look at dudes (in the real world, not YouTube influencers) that have a good body and observe how they train. Compare it to your plan and make adjustments. You also need to fundamentally understand that it's not simply about repping the weight but the quality of each rep. You'll see them set up before the lift, isolsate parts of their body to optimize the targeted muscle group, usually do athletic quick concentric motions and some degree of controlled eccentric. You'll maybe find the upper 1% guy that can go full gorilla mode and bang out quick heavy reps by I just assume that guy is enhanced most the time.
Also you need to change your understanding of how you track your effort. The quantitative measures of total reps/sets is a good measure to track progress but you need to also know that you're hitting the goal of actually stimulating growth which is entirely qualitative and personal through muscle soreness. If it doesn't hurt to move the muscle the following days then you have room to improve.
3 months ago
Anonymous
If it doesn't hurt to move the muscle the following days then you have room to improve.
I only have muscle soreness when I had stopped training and resumed after a while, but it disappears the week after. This is also a debate I've read a lot: is having muscle soreness a mandatory sign? Some people say "yes, if you do not have it after your workouts then you're lacking intensity", some people say "no, it depends on people"
3 months ago
Anonymous
The second group of people are entirely incorrect, if you're not sore you're fricking up and it means your muscle can in fact lift more than what you're currently doing, or your form is shit. Add more sets/reps if you can't actually move more weight, this might mean altering your program to allow for more time on certain exercises.
How many lifts are you doing in an average session?
3 months ago
Anonymous
I always go to failure on bench press and yet have never experienced muscle soreness for my pecs, I know that my form is good because it has been checked by several friends of mine who are experienced lifters. What is your conclusion?
3 months ago
Anonymous
>have never experienced muscle soreness for my pecs
thats a very very bad sign
how you you claim that you go to failure and never get soreness, i don't believe that
3 months ago
Anonymous
I'd honestly have to see video of your form. Are you controlling the weight on the way down or pausing when the bar is on your chest? Removing the momentum from the lift can be a good way to train for better mind/muscle connection.
I'd also suggest changing the way you approach the lift, it to awhile for me to get good pec activation on bench but once I started thinking about the lift less as pushing the weight away and more as bringing my elbows together it clicked for me and I had much better pec engagement. I still don't like bench for focused pec growth, dumb bell press gives much better stimulation. It's still a great compound exercise and a baseline to gauge general progress.
3 months ago
Anonymous
Yes I control the weight on the way down, as I said above I was even more controlling the weight on the way down TOO MUCH (= for too long) which hampered my progress. I think the thing is that my pecs are my weakness, I've made very little progress in bench press for the practise time I had (started with the empty bar, barely able to lift 60kg)
3 months ago
Anonymous
Do you do dumbbell press and pec flys?
3 months ago
Anonymous
Yes I do pec flys
haaa so you go on holidays, would you say that you take time off the gym regularly?
This was just an example, I do not go on holidays regularly
3 months ago
Anonymous
i get the feeling that you're not telling the whole story 🙂
3 months ago
Anonymous
You won't feel the soreness unless you try to use your pecs. Try benching 2 days in a row or just doing pushups.
If you're still not sore, kill your pecs with flys after benching (preferably machine flys). If THAT doesn't work the I dunno lol
3 months ago
Anonymous
>unless you try to use your pecs
Isn't benching and pec flying supposed to use your pecs mechanically?
3 months ago
Anonymous
I mean using them the next day. They would be lowkey sore but you wouldn't really notice if you're a white collar cuck.
3 months ago
Anonymous
having DOMS is not mandatory, it just happens when you hit your shit right, so it cannot be a bad sign
3 months ago
Anonymous
>having DOMS is not mandatory
So you basically disagree with the anon saying it is mandatory and I should worry if it doesn't happen to me
3 months ago
Anonymous
no i agree with him and you should question your involvement in the gym if you never get sore / get heavy feeling in your muscles after training
3 months ago
Anonymous
I do feel muscle soreness in my lifts when I go to the gym after a week of holidays (for example), but then the second week after they are all gone
3 months ago
Anonymous
haaa so you go on holidays, would you say that you take time off the gym regularly?
3 months ago
Anonymous
They'll get good at what they're doing. What they're doing is the next part. I know guys spamming lat pulldowns and dumbbells curls with no weight increase for years. There's no point fixing bad programming if they can't even do the crap they do with any effort.
3 months ago
Anonymous
So if I push myself hard at gym and apply progressive overload, I have nothing else to think about?
3 months ago
Anonymous
Read what I said. Learning effort is the first, hardest part. It's not the only part but if you don't get effort right, forget the rest. There are people who get effort but do dumb things like chest only
3 months ago
Anonymous
Yes intensity is very important, but only if applied to good form.
Spamming half rep standing/cheat hammer curls until you can't move your bicep anymore will increase your growth, but not as much as the guy doing seated underhand dumbell curls with full range of motion.
Honestly dude, just observe the big guys at your gym and compare them to the smaller guys, you'll notice the difference in concentration and intensity immediately. If there aren't any big guys at your gym, find one that does have them.
3 months ago
Anonymous
Honestly, I sweat like crazy at the gym and lift until I'm nauseous or dizzy, and when I see people working out around me (they tend to lift with a group of friends btw) see a lot of laughter and very little sweating. When I see people training, I get the impression that it's very chill. But guess which one of them has a better physique? People sometimes ask me if I'm a beginner, even though I've been doing it for years!
3 months ago
Anonymous
years?? allow me to doubt that given the very poor understanding you seem to display when it come to lifting.
Also how do you know they don't have more experience than you?
3 months ago
Anonymous
I'm not saying I have more experience than the others, but if they're high-school students, chances are I've been training longer than them, especially as I can sometimes hear them talking (they're talking loudly) and they say they're beginners, or even that it's their first session
3 months ago
Anonymous
Comparing yourself to high schoolers rate of progress is like comparing yourself to someone taking enhancements, the have so much extra T in their bodies it takes less work to trigger a growth response.
What do your numbers look like for basic lifts?
3 months ago
Anonymous
The sweet spot is the point where you set enough stimulus for hypetrophy and can still recover from it properly. That sometimes doesn't have to be a lot, especially if you are doing isolations.
3 months ago
Anonymous
>Honestly, I sweat like crazy at the gym and lift until I'm nauseous or dizzy
Sounds like you're just doing a bit of cardio with weights. Understanding proper training hasn't clicked for you yet. What's your program?
3 months ago
Anonymous
Nope, I'm doing a pretty standard routine I guess, barely any cardio in it, applying progressive overload. But the reps I gain are very few (1 rep per session per exercise I would say) and my body is barely evolving
3 months ago
Anonymous
When I say cardio with weights, I mean your effort. I can almost guarantee effort is lacking. Huffing and puffing means nothing. Actually less than nothing. It's a sign to me that you're training the wrong adaptations.
There's no such thing as a standard routine. What is your program?
3 months ago
Anonymous
He could also just not be resting for enough time between sets. My biggest advice to that dude is going to be slow everything down. Milk out the full ramge of motion and control the weight as much as humanly possible, you'll feel the difference immediately, most likely you'll have to decrease your max weight to do it.
3 months ago
Anonymous
I was doing my reps too slowly some months ago, and stagnating for several months too. My friends told me to go faster and it unlocked my progress. So you mean their advice was wrong?
3 months ago
Anonymous
What are you actually doing? Like what is your progression scheme, usual lifts etc?
I can see you gassing out on lifts if you're doing something like 20 rep squats or a 12x2 deadlift EMOM but those sorts of routines aren't sustainable long term and you do them for like 6-8 weeks at a time.
3 months ago
Anonymous
Nothing out of standards : 4*10, 4*8, 3*12, depending on the exercise. Now for bench press I'm on 4*8, but I used to do 4*10 before
3 months ago
Anonymous
Again I have no idea, I'd need to see in person.
3 months ago
Anonymous
If I ask you to clean out the cylinders in the engine of my car and you instead change the oil, yes you made efforts, you even worked on the car, but you didn't do what was needed either through ignorance or incompetence. There is no pride to be taken in merely contributing "effort" to something of at the end of that time you are no closer to the original goal.
3 months ago
Anonymous
Yes we both agree on that, but we are in a society based on the notion of "effort" per se, we should be more specific and say "well-calibrated effort". Now the question is: how to calibrate our effort optimally? How to find out how to do so?
3 months ago
Anonymous
I said that in my earlier post.
>Establish the end goal >Determine the best course of action to reach the goal >Make efforts to execute those actions >Track you progress through some metric
If your efforts are making progress, keep going, if they're not return to step 2 and use what you've learned through failure to adjust the methods.
3 months ago
Anonymous
The most insufferable person is the one who expresses the desire to self-improve but never takes the steps required to reach that goal. The fat person constantly whinging about not being able to lose weight, the person constantly crying about debt, the single mom that can't find a good man. They're all cut from the same cloth, they all deep down believe they are fine the way they are and don't need to self-critique.
> if you're struggling to make progress, one is going to focus on the tiny details of your practice that need fine-tuning
Man you sound like a real treat if that's how you take constructive criticism. If you're doing a lot of "little" things wrong that shit can add up to huge mistakes.
Let's say for instance the "tiny mistakes" are that you're rushing lifts (no slow eccentric motion), have a short range of motion, and aren't eating enough protien. Fixing those three "small" things can Kickstart your growth and get you making massive gains in a short amount of time.
Getting shredded is hard, reaching a base level of activity so you're not a sedentary pile of fat isn't hard.
You can get away with lifting like a moron for your first year, you'll still make better progress than doing nothing at all. It's easy to start going three times a week and not eating like a damn cow so you can look like a human.
>so it isn easy HMMMMM
People keep using simple and easy interchangeably. Losing weight is simple. Lifting is simple. Cleaning up your diet is simple. Sometimes these things can be easy in the moment, but changing habits and being consistent with your efforts is hard. Giving it your best every time is hard. But it is still very simple to do
In concept it's simple, it's easier when you understand and commit to it being an entire life style change and not just a temporary phase you do a few months to get quick results. The analogy I'd give is that you have a misshapen hunk of marble in front of you are starting the process of sculpting it with a small chisel. Altering your life so you're constantly working on it will get you there faster, only working on it in bursts or using the wrong tools can make progress but you're going to lag behind the guy that fully committed to the process.
You only posted this thread to confirm your own bias. Lifting is simple but not easy (effort). For people who get little results, it's easy (no effort) but not simple.
thats not true, most people have no interest in being ripped, that just a minority of people. Lifting is easy, its actually the easiest physical activity you can do if you don't wanna partake in sports.
99% of men would choose to be ripped if they could press a button a change their body. They don't have the dedication to keep going week after week let alone all of the recovery work in maintaining proper diet and sleep.
The op has still not actually posted the program he does, just rep ranges, which are DYEL eternal beginner meme reps. We still have no idea what he's actually doing in the gym day to day. I'm almost convinced he's trolling.
Jesus christ that is a fricking clusterfrick.
Just goes to show you how overcomplicating lifting can lead to no gains. And youre going to the gym SIX TIMES A WEEK FOR NO GAINS.
Just scrap the entire program and do real beginner program 3x a week.
You have an insane amount of junk volume. And there is no such thing as "RPE" on assistance exercises. You shouldn't even know what RPE is if you arent a late intermediate.
And if by RPE 10 you mean "to failure", its basically impossible to go to failure 4 sets in a row and stay in such a close rep range of 8-12 or 10-15.
So clearly you aren't actually training to muscular failure. And there is zero chance you'll be able to put ANY effort into leg extensions after you've done 4 sets of squats, 3 sets of leg press rpe 9 AND leg curls rpe 10.
Youre probably just going through the motions and basically larping like a bodybuilder thinking it will make you grow, it won't.
Lol that pic is typical IST blind leading the blind bullshit. Its just regurgitating common wisdom but putting an uninformed twist on it because the creator doesn't lift.
Youre basically a third grader trying to teach a second grader math.
Infinitely easier than any real sport or hobby. LITERALLY just pick up heavy thing. If your point of reference is a behavioral sink like doomscrolling or vidya, then yeah even wiping your arse might seem challenging.
poor form/ego lifts
not consistent
shit diet
If they do everything above for 6 months and still see no progress, then and only then it's >genetics
But even here a coach can find something to work for them
>poor form
only matters for injury prevention. >ego lifts
big lifts = big gains. >shit diet
not relevant. newbies will still grow on an isocaloric SAD diet. >not consistent
big deal but you can make up for it by going to failure every time.
>MUH STRETCH >MUH ROM >MUH TIME UNDER TENSION >MUH PROTONS >MUH T LEVELS >MUH PROGRAMMING >MUH PERIODIZATION >MUH, MUH, MUH
Show up and lift to failure. That's all you have to do. If you stick to it you will see results.
>>ego lifts >big lifts = big gains.
you are fat and ugly, powerlard
please keep egolifting so you can become the next webm ylyl star when you reach snap city like all egolifters
If your goal is raw strength numbers I'd agree with you, I'm just doing it for the aesthetics. I'm not trying to lift heavy to get strong, I'm focusing on sculpting muscle and calisthenic athleticism.
To each their own, I appreciate the guys that can do big lifts but they aren't what I want to look like.
You don't sculpt muscle. You just get enough of it and be lean. If you don't want to look like the guys who bench 4pl8 then just stop before you get tha far and don't be fat.
You can grow muscle without doing crazy heavy lifts though. Like a 3pl8 squat ass to grass with a pause gives a huge amount of muscle stimulation over a 4pl8 half squat banged out quickly. Like you still need to move a good amount of weight, you just don't need to make getting the weight the goal. At the end of the day you're trying to trigger a growth response in the muscle and minimize the damage to everything else. I'm content knowing it's really unlikely I'm going to bench 4pl8, but it's also unlikely I'm going to tear something in my shoulder and have to rehab it for months.
Im Talking specifically about time under tension here. It’s like form, you can either do it badly or we’ll, you can’t really use it to progress your training.
Besides, bodybuilders, powerlifters and science agrees the best way to lift concentrically is explosively as fast as possible.
For the eccentric powerlifters lower it at the speed they can control it, and bodybuilders as slow as necessary to hit the target muscle, which is usually slowER. But nobody just keeps adding time to the descent. They’ll be doing a 3 count bench, no bodybuilders are doing a 15 count bench as a part of their regular training.
If you want to train with a bit slower descent go ahead, but don’t go clownish with it.
>They’ll be doing a 3 count bench, no bodybuilders are doing a 15 count bench as a part of their regular training
It does work as part of a block for squats and deads. Pauses below the knee and slow eccentrics can make a huge difference to your deadlift
Dude if you haven't tried crazy exaggerated eccentric lifts your missing out on some fun pain. I don't do them regularly but as part of drop sets when I really want to make myself hurt the next day. Just milk the ever loving shit out of the each rep until you can't control the weight anymore. It also really helps with stability issues on heavier lifts.
Just ask the big guys at the gym for advice, everyone that knows what they're doing is usually happy to info-dump on newbies. I learned how to lift by going up to guys with good form and asking them how to do it.
>I learned how to lift by going up to guys with good form and asking them how to do it.
this. and it's fricking free. from a money AND time perspective
Everyone CAN in fact do it, the difference is in willpower and the ability to self motivate. Unlike most other sports you really are only competing with yourself and the progress can be insanely slow. I'm a bit of a perfectionist and love to learn hobbies thoroughly, whatever they are, so lifting was a natural fit for me. If you don't get enjoyment from pushing yourself to become greater then it's not gonna work. You can still choose not to be fat though.
They dont eat enough. I am one of those fools. Been training for 13 years now and just recently hit 80k bench and 120k deads. I hate eating so much bros.
The bell curve is an approximation, not a fact.
If i'm not mistaken it's skewed to the right for most traits. For example, if the average height for a man is 175cm, then there are more >195cm men than <155cm ones.
Poor form, not lifting heavy enough, not trying to reach their max, and not eating enough proteins.
Also most dyel are skinnyfats who are here to lose fat, not really gain muscles, so they do a lot of cardio and they fast or do weird restrictive diets -> zero gains
A distribution being skewed has nothing to do with a mean translation.
>They are either lying about diet, sleep, consistency or a combination of these.
This t b h. They lie to themselves first and foremost. They don't count "occasional" alcohol and "cheat meals", they optimistically assume they did in fact had enough protein, they refuse to even film themselves and look at their form (they hope it's good enough), they refuse to believe they haven't ever pushed themselves anywhere CLOSE to failure, etc.
Basically half-assing the entire process here and there. Everyone who recognizes themselves in this post (and fixed their ways and immediately noticed more progress in 3 months than in 3 years before that) knows I'm right.
>Basically half-assing the entire process here and there.
Some people do this and still make progress... In any case, nobody can do everything perfectly, which is why I don't understand this focus on small details that need to be rectified in some people who are struggling, while others progress smoothly despite these un-rectified details.
I'm going to be told that there are some basic things that even people with good genetics follo, but I'm not even sure of that: the number of grams of protein to be consumed daily doesn't seem to reach any consensus within the community (figures that vary from simple to double abound on social networks and forums), nor does the type of routine to be adopted (fullbody? split? PPL? UL? some other barbaric acronym?). Everyone seems to be following their own personal preference and promoting what works for them, in a kind of phenomenal cognitive bias.
>the number of grams of protein to be consumed daily doesn't seem to reach any consensus within the community
nah this is not true, the literature clearly says that 1.5gr per kg and up is optimal for muscle building
thats not up for debate.
When it comes to the type of routine however, it is entirely up to you, no routine is going to fit everyone and that's great because it allows you to tailor it to your life.
I've read between 1.1g to 2.5g, indeed values betwden 1.5g to 2g seem to be the standard ones promoted within the community, but you will read some outliers
>Some people do this and still make progress
You can't (thermodynamically and chemically speaking) not eat any protein, while still getting surplus kcal, never train to failure, and make gains. >In any case, nobody can do everything perfectly
Never said you can. But you gotta do most things right. >Everyone seems to be following their own personal preference and promoting what works for them
Like they should.
You do need to figure out what works best for you, and that takes a lot of experimentation and personal critique. The goal is personally optimize the volume you can lift, for some this is higher weights at lower reps, for others its moderate weights at higher reps. Whatever gives you personally the best stimulus for the targeted muscle group. You can also get more out of each rep if you start focusing on perfecting form to optimize time under tension and range of motion.
Also, the people that are generally doing things wrong (IE not 100% perfect form) and still shredded are compensating in another way (much higher intensity than the average Joe is capable of). Just because people take different approaches and strategies doesn't mean that trying to learn more is a moot point. The high end genetic freaks have better tendons and recovery time so they can get away with gorilla mode lifting.
The protien shit isn't even that complicated 2g/Kg of body weight is the point of saturation, anything between 1.5-2g/kg is great. Just because something has a range of effectiveness doesn't mean there's "wildly different approaches."
It really sounds like you're looking for excuses rather than solutions.
So here we come to another debate: lirtint isn't in itself complicated, but it does require a lot of experimentation, trial and error, and self-criticism, to find what works for you. Basically, it takes TIME.
Okay, but how can we explain the differences in speed of progress between individuals? Some people make fast progress (aesthetically as well as in strength) in just 1 year, they've found what suits them right away?
I can't imagine wasting so much time working to a goal without any functional knowledge of how to reach it. When I started lifting I was obsessed with learning the mechanics of it. I was talking to people that looked the way I wanted to and asking how they did it, researching different lifts and the pros/cons of each, looking up how to get the most out of each rep, learning about diet and how to optimize it. It's straight up monkey behavior to simply emulate what you see happening around you and assume you understand it.
Diet, mostly. I like food way too much and I used to be obese so I have yo be very careful not to overeat and I am always worried about not getting fat again. I should just gain weight and train super hard and then cut but my starting point is shit and I am currently cutting at 160lbs because I am a fat manlet. Progress is there but it's super slow.
No progress from where?
At all?
They're not doing enough reps, weight, or sets with the right lifts. Every time. That's always the reason.
Past intermediate?
They're not eating and/or sleeping enough.
They can't get that double bodyweight 400lb bench?
At this point they're allowed to genetics cope.
They don't have a program or goals and don't really understand that progressive overload is necessary to make the gains they want. They think that going to the gym somewhat regularly and doing the same shit over and over will make them grow. They might do a different exercise for a target muscle a few times and then have no idea what weight they did for how many reps for a specific exercise.
You have to go for it FOR REAL
yeah of course you can always find some people who can do this and that faster than you stronger than you
WHO CARESSS
thats the way life is, some people have better genes than you thats not even a controversial take at all, everyone knows this you cant change that fact so go hard like you mean it
put effort in it motherfricker, its impossible to have NO results
I'd been fricking around at the gym for the last 3 years and only within the last 6 months really started to see some progress.
In retrospect, I think 2 things were my biggest hurdles:
1) I was stayed in my starter program for way too long. Failed to realized I plateaued and I had to rework my entire program, actually *think* about what muscles I wanted to build.
2) I kept making excuses for eating unhealthy. Sure, I was countering calories and macros fine, but the fact was I was eating trash.
i wonder if the deanos and chavs at the gym think about lifting at all. just have an insanely hard time imagining them giving a shit about programming/form etc, but theyre all clearly muscular
Discipine > motivation. After a few months, they burn out and give up because they don't look like they expected to. Then they lose motivation. Motivation is worthless because it is a fleeting feeling. Only the disciplined make it, because discipline is a way of life, not a feeling.
That's the way to do it. I was arguing with a guy who said he stopped ego benching 150lb for triples so he can feel the mind-muscle connection at 95lbs.
they don't know what "intensity" actually means and probably never go til failure
they unironically are doing every lift at like 50% of their potential and never make gains
honestly, they just half ass it. They dont break a sweat, they never make a face on the last couple reps, they do easy exercises, they take long rest times, they do little volume.
They treat the gym as a social event instead of an athlete going to practice (which is fine, but thats why they look like shit).
and then outside the gym there's the whole myriad of things they aren't doing regarding life style. There's a reason even most steroid users look like shit.
they treat the gym as a social event instead of an athlete going to practice (which is fine, but thats why they look like shit)
started going to the gym on january 5th, and it took me until yesterday to realise that im supposed to use cues to activate my chest/lats during the movements lol. stalled at a 30kg (including the bar lmao) bench and a 25kg barbell row for a whole month because i was too moronic to do that. its quite amazing actually
They haven’t dialed in their routine, they’re not pushing themselves hard enough, they lie about their diet and chest constantly, they don’t sleep enough, the drink too much. There are a million factors and most people are guilty of getting at least 2-3 of them tragically wrong.
If someone is not making progress, it is their own fault 100% of the time.
Poor diet.
Think about how much of a pain in the arse it is to meal prep and meet your macros.
Now imagine you're trying to do that as a neurotypical with a social life and a love life and a mediocre IQ.
This thread is a microcosm of why people don’t make progress. Too much time spent analyzing everything that doesn’t actually matter when it’s as simple as add weight to the bar and add reps to your repertoire. No matter how much people cope with their moronic routines and tempo reps, YOU WILL NOT HAVE A BIG CHEST BENCHING 135 for 10, YOU WILL NOT HAVE BIG ARMS CURLING 25s for 10. YOU WILL NOT HAVE BIG LEGS SQUATTING 2 PLATES.YOU WILL NOT HAVE A BIG BACK DOING BODYWEIGHT PULL-UPS FOR 10 REPS.
Novices tend to hit a mental block way before they hit an actual physical block. I can spend a month or 2 at a weight but I know my lifts are improving. Your body doesn't move in 5lb increments.
>YOU WILL NOT HAVE BIG LEGS SQUATTING 2 PLATES
Bro, I have god tier legs and lie about squatting 3.5pl8s and people actually believe me because they look so good lmao, I actually squat just under 2pl8s.
most of the time it's diet and not being consistent, people don't realize how much eating whole foods and getting adequate amounts of protein will help them out, also they don't do it consistently, they get bored right away and half ass their workouts
technically this isnt wrong. literally every process in your body is ran by hormones, epinephrine T3 ghrelin leptin insulin testosterone estradiol estrone.... fricking myostatin and follistatin lol
>Sub-optimal hormones
sub optimal genetics*
fixed it for you newbie.
Hormones are determined by everything.
From sleep, to what foods you digest more efficiently, to even your ability to just relax.
All genetic.
The genetics matter mainly in so far as they affect hormones, and this is just objectively true from a scientific perspective because exogenous hormones work regardless of your genetics
The fact that the single most effective thing for anything and everything fitnes related is roiding just really makes it clear that it all comes down to hormones in the end
If you’re fat, you wouldn’t be fat if you had optimized hormones.
If you’re skinny, you wouldn’t be skinny if you had optimized hormones.
Just the hard truth
All these people talking about calories, diet, exercise, all that are just majoring in the minors. They only matter in so far as they affect hormones.
test levels have fallen dramatically in men and people are still able to put on mass lots of it as well. Hormone this hormones that, it just sounds as a lame excuse
I like to think I've avoided a lot of problems listed in the thread. I'm extremely consistent, and even though I only have dumbbells and therefore lift babyweight, I've at least made it intense enough and increase regularly. Less than 7 hours of sleep is rare, and I eat more than enough, including enough protein, and it's mostly stuff I make myself from whole foods.
However, I'm clinically low-T and have hypothyroidism. My progress and gains are very minimal and usually, I'll tire myself to the point of injury or complete fatigue (coincides with fluctuations in med uptake, I guess? It's like they don't work sometimes and I can't maintain energy) and then I reset and work my way back up, maybe a little beyond, then repeat that cycle. For the first time, I'm going to try deloading every 6th week to see if I can keep going longer, though that still feels like a step back for every two forward.
you can't use babyweight to create micro tears, your muscle gets runs out of oxygen fatigued before it gets mechanically fatigued.
this is why anything above 20-25 reps is useless for growth.
They're plate-loaded so I guess babyweight was a relative term. I obviously can't load them too high and control but I still have nearly half my weight in each hand for some lifts and they should be fine for hypertrophy. Even for legs, I'd think split squats and other unilateral work would be enough since it's still difficult. I do 3 sets of 8-12 for most lifts and then a final set to failure, pausing during each rep.
As for lifting a few very heavy reps, raw strength isn't really my goal so I'm not too concerned. I switched to 2 working each muscle group 2x a week and its helped a little, I think, but I can't be sure since actual size gains are pretty small.
Switch to weighted calisthenics with your dumbbells
Do weighted dips and pull ups 5 times a week
rest 2
increase daily volume every week
Anyway, I dont know why you only use dumbbells but you can try to find a rock or 5L water jugs and add them to your excercises. That's what I did and I can bench 200 pounds after 5 months having started at 155
I did that for a while and incorporate a few movements still. I actually feel like with a barbell I could get close to 200 for bench. I just look like I can't press 120lbs once.
Switch to weighted calisthenics with your dumbbells
Do weighted dips and pull ups 5 times a week
rest 2
increase daily volume every week
Anyway, I dont know why you only use dumbbells but you can try to find a rock or 5L water jugs and add them to your excercises. That's what I did and I can bench 200 pounds after 5 months having started at 155
you can't use babyweight to create micro tears, your muscle gets runs out of oxygen fatigued before it gets mechanically fatigued.
this is why anything above 20-25 reps is useless for growth.
An extremely large portion is diet. Bad form is overstated in this thread, unless you're doing something COMPLETELY fricking moronic, it's hard to not make gains even with poor form and good diet.
Outside of immediate noob gains, you won't make much progress (if any) if you're not eating a calorie surplus. I've lifted during both extended periods of calorie surplus and calorie deficits, and the difference is night and day.
Of course, even with everything else aligned for it - you still need to push yourself.
Yeah, effort is the big one. If you're on gear you can just do whatever and get gains, but as a natural you have to consistently hit RPE >8 otherwise you will plateau. Most people aren't going hard enough.
If they're actually pushing themselves consistently and they're not underweight (and eating > 90g protein), then it's mostly just genetics.
Genetics playing a major role in many life outcomes goes against the right-wing idea that hard work is all you need, and it goes against the left-wing idea that everyone is equal, so most people can't face this truth.
>How do you explain people who struggle to make progress at gym?
I have the theory this type of people cant activate their muscles as much as others.
Like they cant wake the cns completely to go at full intensity, therefore the stimulus is just not good enough even if the perceived effort was high.
The other day at the gym I saw a kid benching a plate with the wobbliest arms, but he was repping it for like 8. Me, on the other side, since my cold I've been struggling to lift as much as I could even though I didnt see any muscle loss, so I assume it's because my cns is weak atm.
Not sure if this issue is fixed by training for strength or doing high volume to rehearse all of the movements (which makes a huge difference btw)
from training with norms i have noticed a recurring theme is that they always have 2-5 reps left when they believe they hit failure. they need to push much harder
People who don’t make progress are mainly people who overthink their diets and don’t workout consistently. I’m mainly talking about beginner gains and getting lean. I have a friend who’s been wanting to lose weight forever but quits easily.
Honestly, I think you're overestimating the absolute necessity of going to RPE>8 at every rep. If you want to have a big big body yes, but I get the impression that those who have a "nice" physique at the gym are content to train in a "nice" way, without headaches etc. There's effort, there's sometimes groaning, but the effort is hard even below RPE>8 on many exercises. When I see people working out at the gym, I first see a lot of people in groups of friends, so there's a lot of chatting, laughing, teasing and so on. I almost always go to the gym alone, and the effort is so intense that I could hardly chat as they do. And yet, even if they don't have a transcendent physique, you can tell they're working out. The lower body is often absent, the upper has little mass, but they have low bodyfat and with pecs, arms and backs that are at least minimally developed. They're wearing tank tops or short-sleeved T-shirts, and you can't deny that they're working out. Yet I don't feel I'm doing any less than they are. When I go to the gym, I sweat a lot, but I don't see many drops of sweat on other people's faces.
OK, but if I work myself to death with no physical results, while I see other people looking great but not noticing that they're making more of an effort than I am (with a few exceptions), what am I supposed to deduce from this?
>what am I supposed to deduce from this?
That it's extremely likely they're doing things more effective than you are. There are many factors to consider. What do they use their muscles for in their everyday compared to you. Do they eat better and get better rest than you? Do they understand their body better and thus have a routine better tailed for their body than you? etc..
>What do they use their muscles for in their everyday compared to you. Do they eat better and get better rest than you? Do they understand their body better and thus have a routine better tailed for their body than you? etc..
Yes, I totally agree with what you're saying, and I think you've hit the nail on the head. But in the end, all the things you mention are things that happen "outside lifting", that depend on what people do outside the gym (or what they did in their youth, their background in sports). What should I be doing?
That you're a fricking moron who spent years in a gym and hasn't learned what effort is. I could squat 335lbs for sets of 5. I would be breathing more deeply afterwards. Sets of 15 at 135lb would have me sweating, almost panting but do shit all for me except as poor cardio. Someone like you gravitates to the 135lb squat because it has the trappings of what you consider hard effort.
>Someone like you gravitates to the 135lb squat because it has the trappings of what you consider hard effort.
I'm already at 100kg on Squat but I'm stll DYEL on my legs
I started at 40kg, of course I won't have 335lbs with less than 2 years of practice
3 months ago
Anonymous
>less than 2 years of practice
Why are you expecting to be anything much above dyel
3 months ago
Anonymous
People keep saying that you can see huge changes within 6 months or less than a year of practice, which is not what I have experienced
3 months ago
Anonymous
Define "huge changes".
3 months ago
Anonymous
Changes in your body that are noticeable by yourself in the mirror and by your relatives. People would notice that you go to the gym and posting your body on dating apps would now increase your chances.
3 months ago
Anonymous
>mamby-pamby nonsense
Quantify it.
3 months ago
Anonymous
I cannot quantify it, it's merely subjective. In terms of strength gains, it also depends on the exercise and one's standards. I would say that, if you start from the empty bar when you bench, you're expected to reach lifts around 60-70kg in 6 months. This would be considered a "good" progress. I reached those lifts in a year, and people were like "meh, not catastrophic, but pretty bad, are you sure you did everything perfectly?"
3 months ago
Anonymous
So you're asking why you're not meeting subjective expectations in a period of time while saying of course you won't have a good squat because that same period of time is too short to expect that. Do I have that right?
Genetics, me and my brother started lifting beginning of 2023, basically did same diet and trained together with same weight and exercises, he looked better than me by a good margin
I started to roid and now I mog him, some people are just doomed with genetics and natty lifting is ungrateful
>using genetics to explain differences in outcomes between brothers
Yes, you're not identical but fricking hell
3 months ago
Anonymous
>So you're asking why you're not meeting subjective expectations in a period of time while saying of course you won't have a good squat because that same period of time is too short to expect that. Do I have that right?
I'm saying that some people can meet other's subjective expectations if they have good genetics or good starting strength, otherwise they will fail (= because I started my bench with low weights, I cannot make progress that would be subjectively considered as good in a specific period of time)
3 months ago
Anonymous
>still with the subjective standards but this time with hypothetical "other people"
I give up
well, it took me 20 years to max out natty instead of 5-10 normie range, despite doing everything by the book. and even my max out isn't that awesome. it's just genetics.
Form isn't that big of a deal once you mostly get it down, from what I've seen a lot of beginners have the opposite problem where they care too much about getting perfect form and hitting the perfect number of reps every set instead of progressively overloading. It's okay to egolift a bit, breaking the plateau is more important to making progress than doing everything perfectly.
IST is full of the types of people who will see people DL 6pl8 or squat 4pl8 but discredit it because their form isn't picture perfect, it's the only thing they have going for them. I'm not saying form isn't important, obviously you shouldn't be swinging weights around, but it's less important than putting in effort. If you're able to maintain perfect form for every set you are 100% not lifting hard enough. A cheated rep that you had to grind out >>>>>>>>>>>> not doing the rep at all because your form wasn't perfect
>where the majority says the problem comes from bad form
Nah you've got it twisted. If your form is moronic, like you're not even completing half the range of motion or you're not working the muscles you should be working, then shit gets fricked.
Once you hit a minimum level of competence than going beyond acceptable form to perfect form is relatively miniscule. And fixing moronic form issues to reach minimum levels of competence should be super easy to do as long as you're willing to ask for help.
> you're not even completing half the range of motion or you're not working the muscles you should be working, then shit gets fricked.
As far as I'm concerned, you're mixing up two things that are of different levels of difficulty. Increasing the range of movement is easy. Being sure that you're recruiting the right muscles when you do an exercise, much less so.
>Being sure that you're recruiting the right muscles when you do an exercise
this is fricking stupid
different lifts can have different biases also depending on how you perform them, but at the end of the day if you're doing the fundamental movement pattern correctly you are going to use the associated muscle group
worry about competent and efficient execution of the lift and progressive overload
>How do you explain people who struggle to make progress at gym?
Effort, bad form, repetition, genetics. In that order. Diet too, before or after repetition.
Form is the easiest thing to fix. If you don't improve it quickly then you're not even trying.
Repetition... if you're constantly skipping days or exercises then you're not trying. If something isn't improving despite following through, your routine might need to change.
Case in point: When I started with a basic b***h 3x5 routine 3d/wk, which included squats every day but bench and OHP were alternating (so effectively 3d/2wk), my squats continued to improve but my bench and OHP stalled super fast. My genetics make it hard for me to gain muscle mass and fat on my arms. I needed to increase the frequency of my arm-related exercises until I at least reached a point where all my arm-related exercises were synergizing better.
>Muh consistency
Consistency doesn't matter if you keep the weight consistent
You need to step out of your comfort zone every time which is why it's hard
I've had good results keeping the weights the same for a few months and increasing reps. The caveat is that it needs to be hard to start with. I went from benching 60kg x 5 with difficulty to 60kgx8 with relative ease. Then I moved on to dumbell presses.
I think that some people don't really exert themselves, thats why they have no results after years.
Im not fat so 60kg is close to my bodyweight. I can do more now but the point is that 60kg got much easier and people commented that I was wider with better pecs. You dont need to increase the weight each session.
I'm just curious why you felt like sharing your opinion when your a noob where literally everything works. And unless you are a woman or a midget, 60kg is the weight of a child.
I was this for 4+ years. It's diet. I was trying to bulk but I wasn't good at it.
When I started to gain weight, my muscles came in. Cut once it started going too high, but my crappy maintenance diet and routine still has me looking better than I did before, even though I'm around the same weight than before I bulked up
It is a lot of people with low conscientiousness complaining because they can't follow simple instructions for long periods of time. The rest of the people are just getting mid advice from people who don't really care about lifting, just making their muscles bigger or losing fat.
Genetics, me and my brother started lifting beginning of 2023, basically did same diet and trained together with same weight and exercises, he looked better than me by a good margin
I started to roid and now I mog him, some people are just doomed with genetics and natty lifting is ungrateful
God you morons are getting dumber by the day. So in todays larps were supposed to believe the difference in muscularity between two CONJOINED TWINS IS GENETICS.
You can't be fricking serious.
That's not me, we aren't twins.
Are you sure you both did things exactly the same way? No deviation?
We ate at same time, our meals were pretty much eggs, milk, rice, chicken and veggies
Our strength on compounds kinda went the same, he was slightly stronger than me on bench (like 5lbs) while I was stronger on deadlifts and ohp.
We got stuck at 2pl8 ish bench, when I started roiding I shot up to 3pl8 during my blast and he wasn't able to keep up
Don't believe this larper trying to jack my thread. I am a conjoined twin, and lemme tell you guys, it sucks being the ugly dyel one of the two. Can you imagine what it's like to be stuck there, khhv, while your conjoined twin is slaying pussy? I don't have to imagine.
God you morons are getting dumber by the day. So in todays larps were supposed to believe the difference in muscularity between two CONJOINED TWINS IS GENETICS.
You can't be fricking serious.
Its true. I am a twin and my brother eats like a horse. Red meat, carbs, peanut butter, etc. Whatever he wants. Hes jacked. I eat at caloric deficit and am overweight. We both workout but he only lifts weights a few times per week for like 30 minutes and I do cardio everyday for like an hour to try and lose my weight. I never make any progress. Some people are just genetically blessed.
my third week, I'm built like a twig
I can do a 5x5 with 10 kilos, a feat for me
arms are also noticeably stronger
my legs are actually hard to the touch now
and I can just drop and do 10 pushups now, but they're not in the regimen
I'm lifting 5-10 kilo water jugs, I'll start going to the gym soon
Honestly getting fit is relatively easy but the problem is that it requires a lot of fine tunning.
Fine tunning is simple if you have help, but it's actually pretty easy to mess up if you have to do it yourself from 0 knowledge.
The whole thing is about a proper diet, proper form, adequate weight, adequate expectations, great sleep and consistency and grit. A couple of those can be suboptimal and still achieve good results depending on your goals others can't fail at all. Think over eating and getting fat, but still being strong and intimidating vs If your consistency fails the it's game over.
I think that is where most people fail, it's a combination of lack of general knowledge and mistakes in optimizing parts of training. For example: People will lift too much weight that they can barely handle but their structure is able to move. Think about swinging rows and not controlling eccentric portion of the movement. That will lead to poor muscle development. Add that to mediocre diets, poor sleep and a bad attitude and you'll get a begginer who is bound to stay essentially the same, adding maybe 5 pounds in the course of 4 months and no muscle that will in turn be discouraging.
the only things you need are enough protein, enough calories, and non-shit sleep.
training itself doesn't matter as long as you get decently close to failure.
you don't need "proper" diet, "proper" form, etc. swinging rows, not controlling the eccentric, etc, doesn't matter. if you have good genetics you'll still get big, and if you have bad genetics you can do everything perfectly and still end up smaller than the genetically gifted guy who does everything suboptimally.
What if you gain reps but very slowly, as well as your body? I mean, complete stagnation doesn't seem possible for complete beginners, but from what I read one should expect to look "athletic" within 1-2 years. What happens if you make progress but with such slowness that your body still doesn't look fit? I hope you got what I mean.
I know what you mean and yes, you should see significant results in a year. Maybe you wont get buff, maybe not even very muscular. But within 6 months you can see some mass and definition. A year deep you should look fit overall. If and ONLY if, you started lifting optimally from day 1. Most people don't. Most beginners need around 6 months to drop the ego and start lifting with good technique and tempo, lower weight and get consistent, most people need some months to get their diet in check with better protein intake and good sleep, etc.
That being said. If your progress is so slow, that in a full year you barely see any results, you need to review your entire regime: Are you sleeping well? Are you eating enough protein for muscle building and enough vegetables for energy? Are your lifts the most conducive to muscle building? Are you performing things with proper technique? If you think everything is perfect (which I can guarantee it's not) you should to to the dr and see if you have any problems with nutrient absorption or if there is any other underlying condition.
I had this gym bro that trained for 3 years and never developed a chest. His technique was off and would push with his shoulders and never go deep enough. He could not get past what his shoulders could bench and he just wasn't interested in correcting his technique, he forever looked unbalanced. The only thing he trained with any regularity and good form was legs and those he developed well.
But it is hard to say unless you share what your diet, routine (lifting and sleep) height and weight are.
I trained for a year (the whole of last school year, from September 2022 to August 2023) following just 2 different routines (1 at the end of 2022, 1 at the beginning of 2023). From the end of August onwards, I felt that something wasn't right with my training, because the weights were increasing slowly, I had the impression that I was sometimes cheating on the way I performed exercises, and aesthetically I always looked unathletic in the mirror. I said to myself that after a year, this wasn't normal, and the transition to a year of practice was like a kind of trigger. I spent a lot of time questioning and challenging myself beforehand, but there's also a whole movement among lifters that says "above all, the main beginner's mistake is to spread yourself too thin, you have to focus on a routine that you keep for several months, if you change your routine every five minutes you won't make any progress". That's really the mistake I didn't want to make.
In fact, along with that, I was also telling my fitness friends that I couldn't feel my muscles when I was training. A lot of them said "maybe that's normal at the beginning, but not after so much practice". So I got in touch with an online coach from the lifting board I used to frequent regularly, and he told me that my mind/muscle connection was probably not as good as the average exerciser's and that I'd have to do a routine focusing on proprioception to develop it. Firstly, a routine to "feel your muscles".
then a classic hypertrophy routine. I followed this for 4 months (from September 2023 to December 2023), I understood certain things (in particular the recruitment of the pectorals in pectoral exercises, and the recruitment of the back in back exercises, which according to him and in all likelihood given my loads, are my weak points) and I improved my sensations. But progress was really slow, I no longer went to the gym with pleasure and enthusiasm, I thought "what's the point of going to the gym? anyway, what I'm doing isn't intense enough to trigger hypertrophy", because I was purposely doing very slow repetitions, where the phases of the movement were broken down into several seconds each, a lot of supersets in the hope of triggering sensations, a lot of very complex exercises that you'd never see in a gym (deadlifting with the low pulley, for example), to the point where people in the gym sometimes came to advise me as if I were a beginner who was just starting out in the gym and who was - like all beginners - doing shit. In short, my ego and self-confidence took a hit, I told myself that after more than a year of practice it wasn't normal for me to be taken for a beginner, my body or my confidence should by themselves indicate the opposite
So, when January 2024 came around, I thought to myself: "Okay, maybe I have crappy proprioception and, more broadly, crappy genetics, but I still need to enjoy my training otherwise it's just not going to work out." I also thought, "Okay, maybe my genetics are crap, but are they so crappy that I have to be the only yokel stuck with a boring proprioception routine while others have fun watching their weights go up and their physique improve? Do I really have to go through this?" Especially since I figured that when you search for "beginner proprioception muscle building routine," you find NOTHING.
(OP here, third and last part of my answer)
It's never a recommendation that's given outright. Beginners are advised to follow a standard routine, regardless of their genetics or sports background. So maybe there should be different routines for non-athletes and athletes, but that's not a methodological proposition I'm finding online. Anyway, I went back to a standard routine (the one I mentioned above) with another friend of mine who has a great physique (in terms of both looks and strength). He's seen me train over and over again, he's seen that indeed I struggled with the executions at the beginning, but he tells me I've made a lot of progress and that I JUST need to continue. It might take longer for me, but such is life.
I am making slow progress (gains of a few repetitions per session, sometimes it's just one repetition, like with the bench press), my physique is better than yesterday, but it's far from the "big progression" that is generally described for beginners.
I'm the anon you're replying to. Idk what to tell you. You seem to be very focused on mind muscle connection and number of reps.
But MMC is very personal and reps are meaningless. If you want to do more reps just lower the weight. What rep range are you doing? what weight? Again. It is impossible to know unless there's a lot more detail. Are you benching with bar or DBs? I personally think dumbbells are superior for bodybuilding since you're forced to be more diligent with your form and awareness.
But yeah, your path is yours and the advice and way you choose to implement it will impact your results.
Well, my answer will still give you the impression that I'm obsessed with what other people think, but I might as well show my true colors rather than try to lie.
Initially, when I started, I wasn't very interested or informed about this notion of mind/muscle connection. I'd been told not to worry too much about it, because I was just starting out and a beginner can't feel his muscles too well. Then, as the months went by, more and more people told me that it wasn't normal not to feel anything, and that I must be doing the movements wrong (or at least that something was wrong with my practice). Since my progress in strength was slow and my physique wasn't moving very much, I figured they were right and that's why I chose to follow this coach, who gave me a routine focused on proprioception. But I don't really want to work on sensations, it's the OTHERS who sold it to me as necessary and indispensable, and who CONTINUE to tell me so today.
3 months ago
Anonymous
You have to use your brain to decide what is advice and what isn't. The vast majority of idiots posting "advice" on here either don't lift at all, have less than one year of experience or years of unsuccsessful "experience".
You haven't even told us what your stats are, yet youre worrying about "muscle mind connection".
People got strong thousands of years ago, its really not that complicated.
3 months ago
Anonymous
What stats do you want to have? I started from 175cm 65kg, now I'm around 72kg for a year and a half of practice. In terms of loads, I went from the empty bar on the bench to 60kg, from 40kg to 90kg on the squat. I do not deadlift for several reasons: I feel uncomfortable doing this exercise, and I have little 0 grip to the point that lifting 40kg is impossible for me (my hands slip from the bar because they are wet, I also have this problem on pull-ups which is why I use chalk). In terms of pull-ups, I went from 0 pull-ups to 4*10 (but barely any change on my back, which is also why people started to think I wasn't doing the reps with good form). What are the other lifts you wanna know about?
3 months ago
Anonymous
Sounds like relatively normal progress to me if your just kinda doing your thing instead of doing it "optimally". I had a feeling it was going to be like this by the way you worded your old posts.
You have an almost 1.5 BW squat, and are close to a 1 BW bench. Those numbers aren't record breaking but you aren't a total noob anymore, it is natural that you won't be progressing "fast" any more.
I'd also suggest you just ask someone who seems like they can deadlift a decent amount of weight to show you how to deadlift IN PERSON, because if you can do pullups there is no reason you shouldn't be able to hold on to a bar.
If you want to get big and strong you need to realize this is a process that will take YEARS, even if you are doing things right.
3 months ago
Anonymous
I do pull-ups, but without chalk my hands slip very quickly, so if I want to concentrate on my back I have to use my chalk, otherwise the exercise turns into an attempt to keep the grip by all means rather than a back exercise.
For the deadlift, I've also tried chalk, but strangely enough it doesn't make much difference, let's just say it pushes back the deadline for slipping a little further, but as soon as I start putting on more weight it's all over.
Here again, I've had different advice: some have told me to work on my grip with specific exercises, others say I just need to buy myself some straps, and still others don't understand how I can have such a hard time with such a light weight, and that I must have the grip of a little girl...
3 months ago
Anonymous
whats you're saying makes no sense if you can do that many pull ups then you can rep 40kgs.
And by the way if you put chalk on correctly tou cannot slip unless you literally rip the skin off your hands
3 months ago
Anonymous
Now I can deadlift 40kg easily yes, but when I started (= when I couldn't do a single pull-up) I couldn't. Now I would say my hands start to be slippery when I try to deadlift 4*10 60kg more or less. Chalk is effective to prevent slippery for my pull-ups but not for my deadlift, which suggests I'm just lacking grip overall
3 months ago
Anonymous
No lol you pull more weight doing a pull up if you are 70+ kgs, what youre saying is just false
objectively false
3 months ago
Anonymous
I know it sounds strange what I'm saying but that's really how I feel, I had to give up deadlifting very early on precisely because of this lack of grip no matter what I did, whereas with pull-ups I have this problem but it's solved by chalk. I can't say anything else apart from that.
3 months ago
Anonymous
wdym thats how i feel
are you a girl?
3 months ago
Anonymous
No I'm not lol, I'm just telling you that I'm not trying to lie, although what I say may seem contradictory or not intuitive
3 months ago
Anonymous
IDK bro youre wierd
3 months ago
Anonymous
. There is knurling on the bar that you are supposed to grip, you don't grip the smooth part. The only other explanation I have is that your bar is absolute shit but I dont believe it.
Youre just doing the exercise wrong. This is why I told you to ask someone in person. Surely there are people deadlifting at your gym.
3 months ago
Anonymous
If you always go by what others says you're never going to do anything, you should know this if you're past 20...
then a classic hypertrophy routine. I followed this for 4 months (from September 2023 to December 2023), I understood certain things (in particular the recruitment of the pectorals in pectoral exercises, and the recruitment of the back in back exercises, which according to him and in all likelihood given my loads, are my weak points) and I improved my sensations. But progress was really slow, I no longer went to the gym with pleasure and enthusiasm, I thought "what's the point of going to the gym? anyway, what I'm doing isn't intense enough to trigger hypertrophy", because I was purposely doing very slow repetitions, where the phases of the movement were broken down into several seconds each, a lot of supersets in the hope of triggering sensations, a lot of very complex exercises that you'd never see in a gym (deadlifting with the low pulley, for example), to the point where people in the gym sometimes came to advise me as if I were a beginner who was just starting out in the gym and who was - like all beginners - doing shit. In short, my ego and self-confidence took a hit, I told myself that after more than a year of practice it wasn't normal for me to be taken for a beginner, my body or my confidence should by themselves indicate the opposite
So, when January 2024 came around, I thought to myself: "Okay, maybe I have crappy proprioception and, more broadly, crappy genetics, but I still need to enjoy my training otherwise it's just not going to work out." I also thought, "Okay, maybe my genetics are crap, but are they so crappy that I have to be the only yokel stuck with a boring proprioception routine while others have fun watching their weights go up and their physique improve? Do I really have to go through this?" Especially since I figured that when you search for "beginner proprioception muscle building routine," you find NOTHING.
It's never a recommendation that's given outright. Beginners are advised to follow a standard routine, regardless of their genetics or sports background. So maybe there should be different routines for non-athletes and athletes, but that's not a methodological proposition I'm finding online. Anyway, I went back to a standard routine (the one I mentioned above) with another friend of mine who has a great physique (in terms of both looks and strength). He's seen me train over and over again, he's seen that indeed I struggled with the executions at the beginning, but he tells me I've made a lot of progress and that I JUST need to continue. It might take longer for me, but such is life.
I am making slow progress (gains of a few repetitions per session, sometimes it's just one repetition, like with the bench press), my physique is better than yesterday, but it's far from the "big progression" that is generally described for beginners.
That sounds like a whole lot of majoring in the minors. It doesn't matter if you feel your chest when you benchpress. It's impossible to do the lift without pec involvement. Slowing the rep, feeling the mind-muscle connection, etc. are done in conjunction with effort, not in place of it.
>It doesn't matter if you feel your chest when you benchpress
Some people will tell you otherwise, this is basically the problem in the lifting world: nobody agrees with each other
3 months ago
Anonymous
Funny. When I go to the gym, it's just me and the weights. There's no "lifting world". You pining about it just reinforces my point about you obsessing about things that are way down the list of things you should be concerned about.
>It's impossible to do the lift without pec involvement
So I should feel my pecs then, shouldn't I? Why isn't it the case?
I feel 10lb db curls more than 3pl8 squats for the same reps and sets. I barely feel 4pl8 deadlifts. What does that mean to me? Not a damn thing.
3 months ago
Anonymous
I bench with an arch and otherwise try to leverage max as much as I can for numbers, I will still get a massive chest pump if I do 5x10 and most likely the DOMS after. I don't even try any mind muscle connection memery on most lifts, I just do an efficient explosive concentric follow by some eccentric control. I don't understand how it's not possible to engage the primary mover of a lift.
If I am doing pull-ups I'm not worried about hitting my lats, I am thinking about pulling with my elbows and propelling myself upward to full contraction. It's not like my biceps and rear delts come anywhere close to being able to carry the lift, so of course my lats are working.
Did 4 x 10 pull-ups yesterday, nice sore lats today.
3 months ago
Anonymous
Never felt pec or back soreness after bench or pull-ups, even though I go to failure
3 months ago
Anonymous
Can you get a pump from either? What about lat-pulldowns?
3 months ago
Anonymous
Not that much, I won't say I have 0 pump but it is not very strong, close to 0 pump
3 months ago
Anonymous
Then you know you're not going to failure lol
you're not doing it correctly
3 months ago
Anonymous
Impossible, it's easy to know when you go to failure on the main exercises: you cannot do a single rep more!
3 months ago
Anonymous
you got more in you son, you cant tell me that unless you have someone spotting you
3 months ago
Anonymous
What he is saying is that you're lifting in a very inefficient way to the point where your muscles aren't even firing correctly. I see this all the time with various pulls, people try to pull with their arms in stead of their elbows. How much do you bench, and how many pull-ups at which BW?
3 months ago
Anonymous
>people try to pull with their arms in stead of their elbows
This is why I did a mind-muscle connection oriented routine from September to December 2023, before shifting to a more standard routine (see my message divided in three different posts where I describe everything that I've done so far in my lifting journey)
Plus, I've been training at the gym with many friends (more experienced in lifting than me, up to the point of being personal trainers for some of them) and they say that now I'm having good form on my exercises, so I should just keep being consistent at the gym without overthinking the process.
3 months ago
Anonymous
>mind-muscle connection oriented routine
wtf is a mind-muscle connection oriented routine
3 months ago
Anonymous
You see? It sounds strange for the majority of lifters
3 months ago
Anonymous
do you get DOMS from stuff like knee extensions? go do 10x10 with all those sets being at or near real failure, if you can walk down stairs the day(s) after then something is wrong
3 months ago
Anonymous
I tend to have more DOMS for legs than upper body, but not the point of "not being able to walk down the stairs"
3 months ago
Anonymous
Im sorry to tell you that you are fricking around in the gym, yep thats you
you are that one person we all know that isnt doing jackshit in the gym
3 months ago
Anonymous
I don't understand why because I go to failure everywhere
3 months ago
Anonymous
I suspect that you go to general failure but not failure on the muscle that you are supposed to work, that would give you the impression that you cant do anymore and rightfully so, but you're still not going to failure on that muscle group
3 months ago
Anonymous
Well, this is a new thing you're mentioning now...
3 months ago
Anonymous
Yeah thats what beginners tend to do, because they dont know how to engage a specific muscle so they make sort of a general effort with alot of things at the same time but thats not what we want
3 months ago
Anonymous
Yes, but don't they find naturally how to recruit the right muscles with experience and time? I've been training for a year and a half now...
3 months ago
Anonymous
Oh shoot
a year and a half? dang that sucks for you
I thought you were a total beginner
3 months ago
Anonymous
Nope, that's the issue, read this
(OP here, first part of my answer)
I trained for a year (the whole of last school year, from September 2022 to August 2023) following just 2 different routines (1 at the end of 2022, 1 at the beginning of 2023). From the end of August onwards, I felt that something wasn't right with my training, because the weights were increasing slowly, I had the impression that I was sometimes cheating on the way I performed exercises, and aesthetically I always looked unathletic in the mirror. I said to myself that after a year, this wasn't normal, and the transition to a year of practice was like a kind of trigger. I spent a lot of time questioning and challenging myself beforehand, but there's also a whole movement among lifters that says "above all, the main beginner's mistake is to spread yourself too thin, you have to focus on a routine that you keep for several months, if you change your routine every five minutes you won't make any progress". That's really the mistake I didn't want to make.
In fact, along with that, I was also telling my fitness friends that I couldn't feel my muscles when I was training. A lot of them said "maybe that's normal at the beginning, but not after so much practice". So I got in touch with an online coach from the lifting board I used to frequent regularly, and he told me that my mind/muscle connection was probably not as good as the average exerciser's and that I'd have to do a routine focusing on proprioception to develop it. Firstly, a routine to "feel your muscles".
(OP here, second part of my answer)
then a classic hypertrophy routine. I followed this for 4 months (from September 2023 to December 2023), I understood certain things (in particular the recruitment of the pectorals in pectoral exercises, and the recruitment of the back in back exercises, which according to him and in all likelihood given my loads, are my weak points) and I improved my sensations. But progress was really slow, I no longer went to the gym with pleasure and enthusiasm, I thought "what's the point of going to the gym? anyway, what I'm doing isn't intense enough to trigger hypertrophy", because I was purposely doing very slow repetitions, where the phases of the movement were broken down into several seconds each, a lot of supersets in the hope of triggering sensations, a lot of very complex exercises that you'd never see in a gym (deadlifting with the low pulley, for example), to the point where people in the gym sometimes came to advise me as if I were a beginner who was just starting out in the gym and who was - like all beginners - doing shit. In short, my ego and self-confidence took a hit, I told myself that after more than a year of practice it wasn't normal for me to be taken for a beginner, my body or my confidence should by themselves indicate the opposite
So, when January 2024 came around, I thought to myself: "Okay, maybe I have crappy proprioception and, more broadly, crappy genetics, but I still need to enjoy my training otherwise it's just not going to work out." I also thought, "Okay, maybe my genetics are crap, but are they so crappy that I have to be the only yokel stuck with a boring proprioception routine while others have fun watching their weights go up and their physique improve? Do I really have to go through this?" Especially since I figured that when you search for "beginner proprioception muscle building routine," you find NOTHING.
(OP here, third and last part of my answer)
It's never a recommendation that's given outright. Beginners are advised to follow a standard routine, regardless of their genetics or sports background. So maybe there should be different routines for non-athletes and athletes, but that's not a methodological proposition I'm finding online. Anyway, I went back to a standard routine (the one I mentioned above) with another friend of mine who has a great physique (in terms of both looks and strength). He's seen me train over and over again, he's seen that indeed I struggled with the executions at the beginning, but he tells me I've made a lot of progress and that I JUST need to continue. It might take longer for me, but such is life.
I am making slow progress (gains of a few repetitions per session, sometimes it's just one repetition, like with the bench press), my physique is better than yesterday, but it's far from the "big progression" that is generally described for beginners.
3 months ago
Anonymous
People have been saying so through this thread. You have been lifting without effort and gave been lifting to get tired as a substitute. Anon just said it differently. You're going to ignore this point which is why you'll continue to get no results.
3 months ago
Anonymous
>You have been lifting without effort and gave been lifting to get tired as a substitute
Could you specify the difference? If I put effort, at the end of the day I'll get tired
3 months ago
Anonymous
How old are you and why are you asking such stupid questions??
What if you gain reps but very slowly, as well as your body? I mean, complete stagnation doesn't seem possible for complete beginners, but from what I read one should expect to look "athletic" within 1-2 years. What happens if you make progress but with such slowness that your body still doesn't look fit? I hope you got what I mean.
so lets say i got programming, diet and consistency with going to the gym and diet down...
but my sleep doesnt seem to be in order. i go to bed early, get 6:30-7:30 hours of sleep on weekdays at least, more on weekends. however i wake up multiple times to pee (at least once, sometimes 2-3 times) and with a dry mouth. i thought it was normal cuz im allergic to certain dust particles but ive seen more and more people talk about sleep apnea etc and since i was really obese my whole life where i DIDNT have this problem (it only started occuring once i got into normal weight territory.
anyway, im struggling hard to progress on my upper body lifts. bench was stuck on 77.5kg x4 for 3x workouts (i do UL 4x a week, so for 3 weeks, i hit "heavy" bench once a week and lighter the other upper day), my form on those reps didnt get any easier. not gonna blame it on genetics, leverages etc but im a 95kg male, theres no way i should be struggling at such a low weight after around 16 months of lifting (have been fricking aroudn and hopping programs for the first half i have to admit but i was always at the gym, always giving it my all), at maintenance calories.
ohp is even worse (50kg x3), squat is bad due to hip and ankle mobility so i constantly have to reset cuz im not hitting depth properly. deadlift is fine, could almost get a single at 140kg.
would less than optimal sleep quality frick me on progress for all my lifts? im eating at maintenance calories, autistically healthy diet, proper protein amounts.
surely it cant mean that i need to bulk, im still pretty fricking fat at 95kg, 181cm
pls help
I feel as though I have stagnated. (Mainly do calethenics)
Even my pull-up numbers feel the same for a year. I've incorporated some dumbbell work for presses and rows and feel that's increasing.
Doesn't help I have exercised in 3 weeks now after pulling a rib or something after trying to reach a cable. Back side no longer hurts but chest feels all contracty still here and there so I'm scared to work out a bit besides bw squats
It's not. You think it is because you don't know what you're doing. Increasing the duration does not increase the difficulty (or intensity, or whatever word you wish to use).
By far the hardest obstacle to overcome is time. In order to make progress you need to be consistent in training, eating, and recovery. All of these take time to do, but also time and energy to plan and manage. I think people need to accept that if they want to excel in something other than lifting while also lifting, they will likely forgo a lot of progress.
9/10 in the modern day it's bad sleep. Especially young people, homies don't sleep for shit. After that comes diet, and then lastly training. Believe it or not, training is probably about 30% of actual muscle building. The rest comes from adequate RECOVERY so that your muscles become stronger and bigger.
A and BY FAR most importantly: >most people will have subpar results natty. Due to social media fraudflation EXTREMELY poor results compared to what people think is possible (literally every famous physique you think is good has been achieved on gear)
B and less importantly most people have no idea what they are doing or even when they do don’t work out nearly hard enough. ESPECIALLY since the moronic meme that most people are ‘overtraining’ has spread all over the internet . You need to do more every single workout for that muscle group or nothing will change. The powerlifting model of progressive overload has also fricked this over because as a natty you ARE going to hit a strength plateau, sooner rather than later. So you can’t keep adding five pounds to the bar every week or even every month. You need to add reps, workout density, intensity techniques, etc. people end up doing the same workout every week with the same weight and reps and wonder why nothing changes
>>most people will have subpar results natty. Due to social media fraudflation EXTREMELY poor results compared to what people think is possible (literally every famous physique you think is good has been achieved on gear)
I agree with that, but does that mean all people showing great/big changes within 6 months are lying?
BIG changes? you need to specify what are those changes for instance you can have a pretty big weight loss in 6 months, other than that when it comes to muscle building you can't expect much in 6 months really despite what roidtrannies might make you believe on tiktok or whatever
Sam Hyde routines
poor form/ego lifts
not consistent
shit diet
If they do everything above for 6 months and still see no progress, then and only then it's
>genetics
But even here a coach can find something to work for them
These three plus one more:
Not lifting heavy enough
Too many people looking to hit their target sets/reps and speed running them with shitty form.
The biggest mistake I think people make is chasing numbers and thinking they're progressing vs maximizing the time under tension and getting a really good range of motion.
So lifting is not that easy, contrary to what people keep saying on this board
nothing worth doing is easy except if it makes you money.
“Easy” in the sense that there is a well mapped path that can be easily followed even by beginners, not “easy” in the sense that the effort and discipline needed are not inherent in a lot of people and they aren’t willing, or value other things more than to earn that.
Yes, it's true that saying lifting is "simple" means nothing in itself. But I find that there's a lot of disagreement between lifters about the right approach to take.
And there's also a big hypocrisy, which isn't inherent to the lifting world but still is blatant: if you succeed (good body, good strength) nobody will find anything wrong with your practice even if you make lots of mistakes or what you do is unconventional and contains lots of stuff not recommended for lifters. On the other hand, if you're struggling to make progress, one is going to focus on the tiny details of your practice that need fine-tuning, even if you're doing everything else right. In short: those who are struggling have no right to make mistakes, and we'll blame them for not doing EVERYTHING right, a criticism we won't make of those who don't need to do everything right to succeed.
Yeah so what, are you gonna cry about it?
No, it's just that if you're on the wrong side of the coin, it's psychologically difficult, you experience it as an injustice but above all as an inconsistency.
>it's psychologically difficult,
wtf i didn't expect that argument
this board is full of homosexuals afterall
He is saying that some are not cut out for it. It can be lack of discipline, willpower or just a genuine inability to understand.
I don't think he's excusing anyone, just stating the fact that some are weak and others are strong.
Well stop he should talking about it then and find something else that suits him
If you cant lift weights you just fail at being a male im sorry
Thinking about it more as well, gym bros are always depicted as having a massive ego when I'm pretty sure the opposite is true. Like you need to check your ego at the door if you actually want to progress, admit that you aren't good enough in your current state and climb the endless hill of self improvement. Even when you're flexing in the mirror it's not to show off to people around you but observe the muscle and find flaws you can work on.
The people that just go "I don't need to be stronger/healthier" are the ones with massively inflated self worth.
I would also add that the kind of lifting that gets you respectable lifts is absolutely painful, physically and mentally. A lot of people have been doing it so long they’re dialed in on that aspect of things, but for someone who has never lifted much it’s a big hurdle to basically cause yourself pain to improve.
Nothing more disheartening than taking a bro to the gym to teach them the ways of iron, only to realize they don't have the mental strength to push themselves.
I think there's something to be said about not being afraid to fail as well. The goal of lifting is to push yourself until you have failed or gotten close to failure. People who are too afraid to push up against that line aren't going to make it.
>genuine inability to understand
Yes, it's possible to be regular at the gym (the main factor which, according to you, explains the stagnation of people who stagnate) but just not do things well while thinking they're doing them well. You just sincerely don't understand what's wrong and/or how to fix it.
The problem is the delegitimization of the concept of "understanding" in lifting. For many people, there's nothing to "understand" in lifting because it's simple and instinctive. As a proof, some would say that "even stupid people are muscular". Perhaps there's something to be explored about that? What if those who don't progress aren't necessarily ONLY people who lack rigour, but also people who are well-intentioned but just objectively do things badly? Good wil and rigor aren't everything. We've all known hard-working but mediocre students at school, haven't we?
idk where you live but ive never seen someone who genuinely works hard and still is mediocre in school, if the person has no mental disabilities theres no reason why they would fail
>ive never seen someone who genuinely works hard and still is mediocre in school
Some people work hard (at least in terms of hours worked) but they just don't know how to revise, it's not instinctive for them, it's not in their head. And the further along you get in your education, the more complicated it is to assimilate new knowledge and concepts, because you need to master the ones you've learned before to get them. But if the ones you've learned before are already poorly mastered, it has a snowball effect.
College was filled with these types, the people that study for hours only to get Cs. Maybe it's changed with the bar to success being lowered to the lowest common denominator but my entire major was filled with people who thought they were smart and hard working and only 1/4 of us reached graduation.
They might THINK that they study hard but they really don't, the results are actually telling you that they're not lol, same goes for the gym, you can tell yourself all the lovely stories you want but at the end of the day, progress is or it isnt there
so because the results aren't there, it means that the efforts haven't been made? strange reasoning, in any case real disagreement on my side...
well duhhh
what else could it be
It's going to be hard for you to hear this, but spending 10 hours doing something wrong doesn't yield the same results as an hour of doing it correctly (true with everything in life). Life doesn't follow the school/wage slave model, you don't just get credit for being somewhere for a set amount of time.
Really understanding what your goal is and what you're doing to achieve it is key, then keeping tracking your progress by whatever metric it is (in the case of lifting, is my targeted muscle group sore for 2-3 days after, if so I did great, if not I need to make adjustments). I don't understand why you would even expect results of you're not actively and consciously tracking your progress.
Yes, but you can't say that "efforts haven't been made" then, they were just not the right ones, not correctly targetted, or whatever
Nta but I can. From what I've seen around with the people I see all the time at the gym, they have no concept of what actual effort entails. They get a little tired and spend a lot of time doing it.
So people who push themselves hard at gym will always get satisfactory results?
Yes and if this isn't the case they have been fricking up
>they have been fricking up
In what sense?
in the sense that they haven't done stuff correctly lol that's not hard to understand are you trolling
people are fricking around ALOT
its the default state of humans, to genuinely think they are doing something right, but they're not
>people are fricking around ALOT
What do they do so badly? When I go to the gym I mainly see muscular young males, so I don't assume they are "fricking around a lot"
talking about people who alledgedly report no results, those people are delusional, they haven't come to terms with their inability to execute a plan correctly. If that applies to you then you need to look what you are doing and not what others are doing.
I'd say the opposite, look at what others are doing. Look at dudes (in the real world, not YouTube influencers) that have a good body and observe how they train. Compare it to your plan and make adjustments. You also need to fundamentally understand that it's not simply about repping the weight but the quality of each rep. You'll see them set up before the lift, isolsate parts of their body to optimize the targeted muscle group, usually do athletic quick concentric motions and some degree of controlled eccentric. You'll maybe find the upper 1% guy that can go full gorilla mode and bang out quick heavy reps by I just assume that guy is enhanced most the time.
Also you need to change your understanding of how you track your effort. The quantitative measures of total reps/sets is a good measure to track progress but you need to also know that you're hitting the goal of actually stimulating growth which is entirely qualitative and personal through muscle soreness. If it doesn't hurt to move the muscle the following days then you have room to improve.
If it doesn't hurt to move the muscle the following days then you have room to improve.
I only have muscle soreness when I had stopped training and resumed after a while, but it disappears the week after. This is also a debate I've read a lot: is having muscle soreness a mandatory sign? Some people say "yes, if you do not have it after your workouts then you're lacking intensity", some people say "no, it depends on people"
The second group of people are entirely incorrect, if you're not sore you're fricking up and it means your muscle can in fact lift more than what you're currently doing, or your form is shit. Add more sets/reps if you can't actually move more weight, this might mean altering your program to allow for more time on certain exercises.
How many lifts are you doing in an average session?
I always go to failure on bench press and yet have never experienced muscle soreness for my pecs, I know that my form is good because it has been checked by several friends of mine who are experienced lifters. What is your conclusion?
>have never experienced muscle soreness for my pecs
thats a very very bad sign
how you you claim that you go to failure and never get soreness, i don't believe that
I'd honestly have to see video of your form. Are you controlling the weight on the way down or pausing when the bar is on your chest? Removing the momentum from the lift can be a good way to train for better mind/muscle connection.
I'd also suggest changing the way you approach the lift, it to awhile for me to get good pec activation on bench but once I started thinking about the lift less as pushing the weight away and more as bringing my elbows together it clicked for me and I had much better pec engagement. I still don't like bench for focused pec growth, dumb bell press gives much better stimulation. It's still a great compound exercise and a baseline to gauge general progress.
Yes I control the weight on the way down, as I said above I was even more controlling the weight on the way down TOO MUCH (= for too long) which hampered my progress. I think the thing is that my pecs are my weakness, I've made very little progress in bench press for the practise time I had (started with the empty bar, barely able to lift 60kg)
Do you do dumbbell press and pec flys?
Yes I do pec flys
This was just an example, I do not go on holidays regularly
i get the feeling that you're not telling the whole story 🙂
You won't feel the soreness unless you try to use your pecs. Try benching 2 days in a row or just doing pushups.
If you're still not sore, kill your pecs with flys after benching (preferably machine flys). If THAT doesn't work the I dunno lol
>unless you try to use your pecs
Isn't benching and pec flying supposed to use your pecs mechanically?
I mean using them the next day. They would be lowkey sore but you wouldn't really notice if you're a white collar cuck.
having DOMS is not mandatory, it just happens when you hit your shit right, so it cannot be a bad sign
>having DOMS is not mandatory
So you basically disagree with the anon saying it is mandatory and I should worry if it doesn't happen to me
no i agree with him and you should question your involvement in the gym if you never get sore / get heavy feeling in your muscles after training
I do feel muscle soreness in my lifts when I go to the gym after a week of holidays (for example), but then the second week after they are all gone
haaa so you go on holidays, would you say that you take time off the gym regularly?
They'll get good at what they're doing. What they're doing is the next part. I know guys spamming lat pulldowns and dumbbells curls with no weight increase for years. There's no point fixing bad programming if they can't even do the crap they do with any effort.
So if I push myself hard at gym and apply progressive overload, I have nothing else to think about?
Read what I said. Learning effort is the first, hardest part. It's not the only part but if you don't get effort right, forget the rest. There are people who get effort but do dumb things like chest only
Yes intensity is very important, but only if applied to good form.
Spamming half rep standing/cheat hammer curls until you can't move your bicep anymore will increase your growth, but not as much as the guy doing seated underhand dumbell curls with full range of motion.
Honestly dude, just observe the big guys at your gym and compare them to the smaller guys, you'll notice the difference in concentration and intensity immediately. If there aren't any big guys at your gym, find one that does have them.
Honestly, I sweat like crazy at the gym and lift until I'm nauseous or dizzy, and when I see people working out around me (they tend to lift with a group of friends btw) see a lot of laughter and very little sweating. When I see people training, I get the impression that it's very chill. But guess which one of them has a better physique? People sometimes ask me if I'm a beginner, even though I've been doing it for years!
years?? allow me to doubt that given the very poor understanding you seem to display when it come to lifting.
Also how do you know they don't have more experience than you?
I'm not saying I have more experience than the others, but if they're high-school students, chances are I've been training longer than them, especially as I can sometimes hear them talking (they're talking loudly) and they say they're beginners, or even that it's their first session
Comparing yourself to high schoolers rate of progress is like comparing yourself to someone taking enhancements, the have so much extra T in their bodies it takes less work to trigger a growth response.
What do your numbers look like for basic lifts?
The sweet spot is the point where you set enough stimulus for hypetrophy and can still recover from it properly. That sometimes doesn't have to be a lot, especially if you are doing isolations.
>Honestly, I sweat like crazy at the gym and lift until I'm nauseous or dizzy
Sounds like you're just doing a bit of cardio with weights. Understanding proper training hasn't clicked for you yet. What's your program?
Nope, I'm doing a pretty standard routine I guess, barely any cardio in it, applying progressive overload. But the reps I gain are very few (1 rep per session per exercise I would say) and my body is barely evolving
When I say cardio with weights, I mean your effort. I can almost guarantee effort is lacking. Huffing and puffing means nothing. Actually less than nothing. It's a sign to me that you're training the wrong adaptations.
There's no such thing as a standard routine. What is your program?
He could also just not be resting for enough time between sets. My biggest advice to that dude is going to be slow everything down. Milk out the full ramge of motion and control the weight as much as humanly possible, you'll feel the difference immediately, most likely you'll have to decrease your max weight to do it.
I was doing my reps too slowly some months ago, and stagnating for several months too. My friends told me to go faster and it unlocked my progress. So you mean their advice was wrong?
What are you actually doing? Like what is your progression scheme, usual lifts etc?
I can see you gassing out on lifts if you're doing something like 20 rep squats or a 12x2 deadlift EMOM but those sorts of routines aren't sustainable long term and you do them for like 6-8 weeks at a time.
Nothing out of standards : 4*10, 4*8, 3*12, depending on the exercise. Now for bench press I'm on 4*8, but I used to do 4*10 before
Again I have no idea, I'd need to see in person.
If I ask you to clean out the cylinders in the engine of my car and you instead change the oil, yes you made efforts, you even worked on the car, but you didn't do what was needed either through ignorance or incompetence. There is no pride to be taken in merely contributing "effort" to something of at the end of that time you are no closer to the original goal.
Yes we both agree on that, but we are in a society based on the notion of "effort" per se, we should be more specific and say "well-calibrated effort". Now the question is: how to calibrate our effort optimally? How to find out how to do so?
I said that in my earlier post.
>Establish the end goal
>Determine the best course of action to reach the goal
>Make efforts to execute those actions
>Track you progress through some metric
If your efforts are making progress, keep going, if they're not return to step 2 and use what you've learned through failure to adjust the methods.
The most insufferable person is the one who expresses the desire to self-improve but never takes the steps required to reach that goal. The fat person constantly whinging about not being able to lose weight, the person constantly crying about debt, the single mom that can't find a good man. They're all cut from the same cloth, they all deep down believe they are fine the way they are and don't need to self-critique.
> if you're struggling to make progress, one is going to focus on the tiny details of your practice that need fine-tuning
Man you sound like a real treat if that's how you take constructive criticism. If you're doing a lot of "little" things wrong that shit can add up to huge mistakes.
Let's say for instance the "tiny mistakes" are that you're rushing lifts (no slow eccentric motion), have a short range of motion, and aren't eating enough protien. Fixing those three "small" things can Kickstart your growth and get you making massive gains in a short amount of time.
> well mapped path
>starting strengh
Getting shredded is hard, reaching a base level of activity so you're not a sedentary pile of fat isn't hard.
You can get away with lifting like a moron for your first year, you'll still make better progress than doing nothing at all. It's easy to start going three times a week and not eating like a damn cow so you can look like a human.
the only challenging part of lifting is keeping consistency, all the rest is super easy
I disagree, I think the hardest part of lifting is lifting to failure. It's just not fun, it feels like such a struggle, and I dread every set
You all disagree with each other and expect people to understand what to do!
>so it isn easy HMMMMM
People keep using simple and easy interchangeably. Losing weight is simple. Lifting is simple. Cleaning up your diet is simple. Sometimes these things can be easy in the moment, but changing habits and being consistent with your efforts is hard. Giving it your best every time is hard. But it is still very simple to do
In concept it's simple, it's easier when you understand and commit to it being an entire life style change and not just a temporary phase you do a few months to get quick results. The analogy I'd give is that you have a misshapen hunk of marble in front of you are starting the process of sculpting it with a small chisel. Altering your life so you're constantly working on it will get you there faster, only working on it in bursts or using the wrong tools can make progress but you're going to lag behind the guy that fully committed to the process.
Of course it isn’t easy otherwise everyone would be ripped.
So people shouldn't say that
You only posted this thread to confirm your own bias. Lifting is simple but not easy (effort). For people who get little results, it's easy (no effort) but not simple.
thats not true, most people have no interest in being ripped, that just a minority of people. Lifting is easy, its actually the easiest physical activity you can do if you don't wanna partake in sports.
99% of men would choose to be ripped if they could press a button a change their body. They don't have the dedication to keep going week after week let alone all of the recovery work in maintaining proper diet and sleep.
The machine literally tells you what to Do
Some people are just moronic bro
Lifting is simple, not easy. Simple and easy have slightly different meanings.
dude i am moronic and manage to lift daily and make gains and have for about 10 years
Smarten up and be the dyel you're supposed to be.
> Wanting it to be easy
Lifting is extremely easy. If you ever did any real, competitive sport, you'd finding lifting easy af. You know what's hard?
Maltese and inverted iron cross on rings is hard. Getting punched on the face is hard. Running marathons at 3 minutes per km pace is hard.
post body and lifts
>lifting a barbell a few times with decent form that you can learn from a youtube video in 2 minutes is difficult
It probably has to do that the averageIST anon was a shut in autist/geek. They have nothing else to compare.
>So lifting is not that easy
It's extremely easy, if you don't waste time with useless bullshit.
The op has still not actually posted the program he does, just rep ranges, which are DYEL eternal beginner meme reps. We still have no idea what he's actually doing in the gym day to day. I'm almost convinced he's trolling.
I tried to translate it in English as it is not my first language
**Day 1 Upper:**
- Bench Press: 4 sets of 6-8 reps
- Pull-ups (pronated grip): 4 sets of 6-10 reps (as soon as I reach 4*10, let's add weight)
- Dips (bodyweight): 4 sets of 8-12 reps (as soon as I reach 4*12, let's add weight)
- Low Pulley Row: 3 sets of 8-12 reps RPE 9-10
- Barbell Curl: 3 sets of 8-12 reps superset with Close-grip Push-ups: 3 sets max reps
**Day 2 Lower 1:**
- Squat: 4 sets of 6-8 reps
- Incline Leg Press: 4 sets of 8-12 reps RPE 9
- Dumbbell Walking Lunges: 3 sets of 8-12 reps RPE 9
- Lying Leg Curl: 4 sets of 8-12 reps RPE 10
- Weighted Hyperextensions: 4 sets of 8-12 reps RPE 9
- Machine Crunches: 4 sets of 10-15 reps RPE 10
**Day 3 Rest**
**Day 4 Push:**
- Barbell Bench Press: 4 sets of 6-8 reps RPE 8-9
- Dips: 4 sets of 8-12 reps bodyweight
- Military Press: 3 sets of 6-10 reps RPE 8
- Lateral Raises: 3 sets of 10-15 reps RPE 10
- V-bar Triceps Pushdown: 3 sets of 8-12 reps
- Pec Fly Machine: 3 sets of 8-12 reps RPE 10
**Day 5 Pull:**
- Pull-ups (pronated grip): 4 sets of 6-10 reps
- Single-arm Dumbbell Row: 3 sets of 6-10 reps
- Lat Pulldown (pronated grip): 4 sets of 8-12 reps RPE 10
- Low Pulley Row: 3 sets of 8-12 reps RPE 10
- Incline Curl: 3 sets of 8-12 reps
- Preacher Curl with Dumbbells: 3 sets of 8-12 reps
**Day 6 Lower 2:**
- Squat: 4 sets of 6-8 reps
- Leg Press Machine: 3 sets of 8-12 reps RPE 9 + Calf Raises: 3 sets of 10-15 reps RPE 10
- Weighted Hyperextensions: 3 sets of 8-12 reps
- Lying Leg Curl: 3 sets of 8-12 reps RPE 10
- Leg Extensions: 3 sets of 10-15 reps RPE 10
- Leg Raises: 4 sets AMRAP
Jesus christ that is a fricking clusterfrick.
Just goes to show you how overcomplicating lifting can lead to no gains. And youre going to the gym SIX TIMES A WEEK FOR NO GAINS.
Just scrap the entire program and do real beginner program 3x a week.
You have an insane amount of junk volume. And there is no such thing as "RPE" on assistance exercises. You shouldn't even know what RPE is if you arent a late intermediate.
And if by RPE 10 you mean "to failure", its basically impossible to go to failure 4 sets in a row and stay in such a close rep range of 8-12 or 10-15.
So clearly you aren't actually training to muscular failure. And there is zero chance you'll be able to put ANY effort into leg extensions after you've done 4 sets of squats, 3 sets of leg press rpe 9 AND leg curls rpe 10.
Youre probably just going through the motions and basically larping like a bodybuilder thinking it will make you grow, it won't.
Lol that pic is typical IST blind leading the blind bullshit. Its just regurgitating common wisdom but putting an uninformed twist on it because the creator doesn't lift.
Youre basically a third grader trying to teach a second grader math.
Infinitely easier than any real sport or hobby. LITERALLY just pick up heavy thing. If your point of reference is a behavioral sink like doomscrolling or vidya, then yeah even wiping your arse might seem challenging.
>poor form
only matters for injury prevention.
>ego lifts
big lifts = big gains.
>shit diet
not relevant. newbies will still grow on an isocaloric SAD diet.
>not consistent
big deal but you can make up for it by going to failure every time.
>MUH STRETCH
>MUH ROM
>MUH TIME UNDER TENSION
>MUH PROTONS
>MUH T LEVELS
>MUH PROGRAMMING
>MUH PERIODIZATION
>MUH, MUH, MUH
Show up and lift to failure. That's all you have to do. If you stick to it you will see results.
>>ego lifts
>big lifts = big gains.
you are fat and ugly, powerlard
please keep egolifting so you can become the next webm ylyl star when you reach snap city like all egolifters
By your definition keeping your dick out of the electrical socket is "not easy".
Time under tension is the biggest dyel meme.
If your goal is raw strength numbers I'd agree with you, I'm just doing it for the aesthetics. I'm not trying to lift heavy to get strong, I'm focusing on sculpting muscle and calisthenic athleticism.
To each their own, I appreciate the guys that can do big lifts but they aren't what I want to look like.
You don't sculpt muscle. You just get enough of it and be lean. If you don't want to look like the guys who bench 4pl8 then just stop before you get tha far and don't be fat.
You can grow muscle without doing crazy heavy lifts though. Like a 3pl8 squat ass to grass with a pause gives a huge amount of muscle stimulation over a 4pl8 half squat banged out quickly. Like you still need to move a good amount of weight, you just don't need to make getting the weight the goal. At the end of the day you're trying to trigger a growth response in the muscle and minimize the damage to everything else. I'm content knowing it's really unlikely I'm going to bench 4pl8, but it's also unlikely I'm going to tear something in my shoulder and have to rehab it for months.
Im Talking specifically about time under tension here. It’s like form, you can either do it badly or we’ll, you can’t really use it to progress your training.
Besides, bodybuilders, powerlifters and science agrees the best way to lift concentrically is explosively as fast as possible.
For the eccentric powerlifters lower it at the speed they can control it, and bodybuilders as slow as necessary to hit the target muscle, which is usually slowER. But nobody just keeps adding time to the descent. They’ll be doing a 3 count bench, no bodybuilders are doing a 15 count bench as a part of their regular training.
If you want to train with a bit slower descent go ahead, but don’t go clownish with it.
>They’ll be doing a 3 count bench, no bodybuilders are doing a 15 count bench as a part of their regular training
It does work as part of a block for squats and deads. Pauses below the knee and slow eccentrics can make a huge difference to your deadlift
Dude if you haven't tried crazy exaggerated eccentric lifts your missing out on some fun pain. I don't do them regularly but as part of drop sets when I really want to make myself hurt the next day. Just milk the ever loving shit out of the each rep until you can't control the weight anymore. It also really helps with stability issues on heavier lifts.
they're just garbage at it, no everyone is meant for lifting
>no everyone is meant for lifting
That's not what you can read on social media. Actually you can see the reverse: "YOU can do it, EVERYONE can do it"
i mean of course its gonna be advertised as "you CAN do it" doesn't mean that you WILL
basic marketing stuff
Everyone can. Stupid people should just do cardio.
Everyone can make gains if he hire a PT or attends a Starting Strength program for a few lifts.
Just ask the big guys at the gym for advice, everyone that knows what they're doing is usually happy to info-dump on newbies. I learned how to lift by going up to guys with good form and asking them how to do it.
>I learned how to lift by going up to guys with good form and asking them how to do it.
this. and it's fricking free. from a money AND time perspective
this doesn't work if you're gay and scared to ask a men something
Imagine being given the gift of one life and choosing to live it as a loathsome coward too afraid if failure to even talk to someone.
Everyone CAN in fact do it, the difference is in willpower and the ability to self motivate. Unlike most other sports you really are only competing with yourself and the progress can be insanely slow. I'm a bit of a perfectionist and love to learn hobbies thoroughly, whatever they are, so lifting was a natural fit for me. If you don't get enjoyment from pushing yourself to become greater then it's not gonna work. You can still choose not to be fat though.
people dont bulk and some people don't even progressively overload
They are neglecting at least one aspect, wether it's diet, training or recovery
SOMETHING has to be overlooked
Maybe because theyre gay?
They dont eat enough. I am one of those fools. Been training for 13 years now and just recently hit 80k bench and 120k deads. I hate eating so much bros.
I'm the opposite, I love to eat. I was a fat kid, am fit now and I still love to eat.
I can eat 3 big macs and a few pizza slices no problem.
>train for 13 years
>only to hit a 80kg bench
80 tons bench?
120 tons deadlift?
>American education
This homie lifts 80 000 benches and 120 000 deads
Mirin
>lack of sleep/inconsistent sleep
>shit diet
>alcohol
>low effort in the gym/inconsistent lifting
if there are genetic outlier, then there must also exist complete genetic trash. just how it goes
yeah and OP is at the very beginning of the curve KEK
The bell curve is an approximation, not a fact.
If i'm not mistaken it's skewed to the right for most traits. For example, if the average height for a man is 175cm, then there are more >195cm men than <155cm ones.
That's because you can't have negative height dickass. It forces the distribution to be lognormal.
Poor form, not lifting heavy enough, not trying to reach their max, and not eating enough proteins.
Also most dyel are skinnyfats who are here to lose fat, not really gain muscles, so they do a lot of cardio and they fast or do weird restrictive diets -> zero gains
A distribution being skewed has nothing to do with a mean translation.
They are either lying about diet, sleep, consistency or a combination of these.
>They are either lying about diet, sleep, consistency or a combination of these.
This t b h. They lie to themselves first and foremost. They don't count "occasional" alcohol and "cheat meals", they optimistically assume they did in fact had enough protein, they refuse to even film themselves and look at their form (they hope it's good enough), they refuse to believe they haven't ever pushed themselves anywhere CLOSE to failure, etc.
Basically half-assing the entire process here and there. Everyone who recognizes themselves in this post (and fixed their ways and immediately noticed more progress in 3 months than in 3 years before that) knows I'm right.
>Basically half-assing the entire process here and there.
Some people do this and still make progress... In any case, nobody can do everything perfectly, which is why I don't understand this focus on small details that need to be rectified in some people who are struggling, while others progress smoothly despite these un-rectified details.
I'm going to be told that there are some basic things that even people with good genetics follo, but I'm not even sure of that: the number of grams of protein to be consumed daily doesn't seem to reach any consensus within the community (figures that vary from simple to double abound on social networks and forums), nor does the type of routine to be adopted (fullbody? split? PPL? UL? some other barbaric acronym?). Everyone seems to be following their own personal preference and promoting what works for them, in a kind of phenomenal cognitive bias.
>the number of grams of protein to be consumed daily doesn't seem to reach any consensus within the community
nah this is not true, the literature clearly says that 1.5gr per kg and up is optimal for muscle building
thats not up for debate.
When it comes to the type of routine however, it is entirely up to you, no routine is going to fit everyone and that's great because it allows you to tailor it to your life.
I've read between 1.1g to 2.5g, indeed values betwden 1.5g to 2g seem to be the standard ones promoted within the community, but you will read some outliers
>Some people do this and still make progress
You can't (thermodynamically and chemically speaking) not eat any protein, while still getting surplus kcal, never train to failure, and make gains.
>In any case, nobody can do everything perfectly
Never said you can. But you gotta do most things right.
>Everyone seems to be following their own personal preference and promoting what works for them
Like they should.
You do need to figure out what works best for you, and that takes a lot of experimentation and personal critique. The goal is personally optimize the volume you can lift, for some this is higher weights at lower reps, for others its moderate weights at higher reps. Whatever gives you personally the best stimulus for the targeted muscle group. You can also get more out of each rep if you start focusing on perfecting form to optimize time under tension and range of motion.
Also, the people that are generally doing things wrong (IE not 100% perfect form) and still shredded are compensating in another way (much higher intensity than the average Joe is capable of). Just because people take different approaches and strategies doesn't mean that trying to learn more is a moot point. The high end genetic freaks have better tendons and recovery time so they can get away with gorilla mode lifting.
The protien shit isn't even that complicated 2g/Kg of body weight is the point of saturation, anything between 1.5-2g/kg is great. Just because something has a range of effectiveness doesn't mean there's "wildly different approaches."
It really sounds like you're looking for excuses rather than solutions.
So here we come to another debate: lirtint isn't in itself complicated, but it does require a lot of experimentation, trial and error, and self-criticism, to find what works for you. Basically, it takes TIME.
Okay, but how can we explain the differences in speed of progress between individuals? Some people make fast progress (aesthetically as well as in strength) in just 1 year, they've found what suits them right away?
lifting* sorry
>they've found what suits them right away?
Yes, they accidently our intuitively did what was right for them out the gate.
So it's luck rather than efforts, I do not see any merit in that.
So it's luck rather than efforts gnneeaaaa
nerd
you're just mad that you have shit genes, you're outta luck buddy
The still had to put the work in to get the results? I don't understand what you're attempting to justify to yourself here.
I can't imagine wasting so much time working to a goal without any functional knowledge of how to reach it. When I started lifting I was obsessed with learning the mechanics of it. I was talking to people that looked the way I wanted to and asking how they did it, researching different lifts and the pros/cons of each, looking up how to get the most out of each rep, learning about diet and how to optimize it. It's straight up monkey behavior to simply emulate what you see happening around you and assume you understand it.
Lifting is fun
Drinking is fun
I will continue to do both
Diet, mostly. I like food way too much and I used to be obese so I have yo be very careful not to overeat and I am always worried about not getting fat again. I should just gain weight and train super hard and then cut but my starting point is shit and I am currently cutting at 160lbs because I am a fat manlet. Progress is there but it's super slow.
We have to be honest about this one: not everyone is gonna make it
No progress from where?
At all?
They're not doing enough reps, weight, or sets with the right lifts. Every time. That's always the reason.
Past intermediate?
They're not eating and/or sleeping enough.
They can't get that double bodyweight 400lb bench?
At this point they're allowed to genetics cope.
Easy, they're always trying something they're not strong enough for yet
This guy's problem, in all likelihood, stems from that goatee he is rocking. You just can't make gains looking like that tbdesu
Most scientists agree you can look like this and make gains if you're Mexican
They don't have a program or goals and don't really understand that progressive overload is necessary to make the gains they want. They think that going to the gym somewhat regularly and doing the same shit over and over will make them grow. They might do a different exercise for a target muscle a few times and then have no idea what weight they did for how many reps for a specific exercise.
You have to go for it FOR REAL
yeah of course you can always find some people who can do this and that faster than you stronger than you
WHO CARESSS
thats the way life is, some people have better genes than you thats not even a controversial take at all, everyone knows this you cant change that fact so go hard like you mean it
put effort in it motherfricker, its impossible to have NO results
I'd been fricking around at the gym for the last 3 years and only within the last 6 months really started to see some progress.
In retrospect, I think 2 things were my biggest hurdles:
1) I was stayed in my starter program for way too long. Failed to realized I plateaued and I had to rework my entire program, actually *think* about what muscles I wanted to build.
2) I kept making excuses for eating unhealthy. Sure, I was countering calories and macros fine, but the fact was I was eating trash.
i wonder if the deanos and chavs at the gym think about lifting at all. just have an insanely hard time imagining them giving a shit about programming/form etc, but theyre all clearly muscular
Yeah, they don't give a shit about programming/form and yet they are muscular. What would you say about people who do the same and stagnate?
I'd say that they should care about all of this
they dont think about it, most gifted people just go in there to have fun
Discipine > motivation. After a few months, they burn out and give up because they don't look like they expected to. Then they lose motivation. Motivation is worthless because it is a fleeting feeling. Only the disciplined make it, because discipline is a way of life, not a feeling.
imagine being a man and comparing yourself to high schoolers lmao what a sad state of affairs
>hit 1/2.5/3.5/4.5
>start coasting with semi-heavy weight but still controllable
>arnold split
its a good life
95kg/150kg/120kg/160kg
Just maintaining and doing some body composition work. No more 19% bear mode, gotta get to 13%
150kg is nice, I don't see myself ever hitting 3pl8. Don't really see the need to personally. You did good Anon wagmi
>gotta get to 13%
God speed my man, good luck
That's the way to do it. I was arguing with a guy who said he stopped ego benching 150lb for triples so he can feel the mind-muscle connection at 95lbs.
The vast majority of DYELs just don’t eat enough and the vast majority of landwhales still eat too much.
bon t'es musclé la david? ça fait un bail
they don't know what "intensity" actually means and probably never go til failure
they unironically are doing every lift at like 50% of their potential and never make gains
honestly, they just half ass it. They dont break a sweat, they never make a face on the last couple reps, they do easy exercises, they take long rest times, they do little volume.
They treat the gym as a social event instead of an athlete going to practice (which is fine, but thats why they look like shit).
and then outside the gym there's the whole myriad of things they aren't doing regarding life style. There's a reason even most steroid users look like shit.
they treat the gym as a social event instead of an athlete going to practice (which is fine, but thats why they look like shit)
started going to the gym on january 5th, and it took me until yesterday to realise that im supposed to use cues to activate my chest/lats during the movements lol. stalled at a 30kg (including the bar lmao) bench and a 25kg barbell row for a whole month because i was too moronic to do that. its quite amazing actually
Genetics
Low T (see above)
every alternative explanation is cope
They’re training wrong. Simple as.
They haven’t dialed in their routine, they’re not pushing themselves hard enough, they lie about their diet and chest constantly, they don’t sleep enough, the drink too much. There are a million factors and most people are guilty of getting at least 2-3 of them tragically wrong.
If someone is not making progress, it is their own fault 100% of the time.
Poor diet.
Think about how much of a pain in the arse it is to meal prep and meet your macros.
Now imagine you're trying to do that as a neurotypical with a social life and a love life and a mediocre IQ.
>Think about how much of a pain in the arse it is to meal prep and meet your macros.
You would have to be clinically moronic to not be able to do so.
This thread is a microcosm of why people don’t make progress. Too much time spent analyzing everything that doesn’t actually matter when it’s as simple as add weight to the bar and add reps to your repertoire. No matter how much people cope with their moronic routines and tempo reps, YOU WILL NOT HAVE A BIG CHEST BENCHING 135 for 10, YOU WILL NOT HAVE BIG ARMS CURLING 25s for 10. YOU WILL NOT HAVE BIG LEGS SQUATTING 2 PLATES.YOU WILL NOT HAVE A BIG BACK DOING BODYWEIGHT PULL-UPS FOR 10 REPS.
The problem arises when you cannot add weight to the bar anymore, when your lifts do not increase
that's a programming and diet issue tho
Novices tend to hit a mental block way before they hit an actual physical block. I can spend a month or 2 at a weight but I know my lifts are improving. Your body doesn't move in 5lb increments.
>YOU WILL NOT HAVE BIG LEGS SQUATTING 2 PLATES
Bro, I have god tier legs and lie about squatting 3.5pl8s and people actually believe me because they look so good lmao, I actually squat just under 2pl8s.
What is your thigh and waist circumference?
Dunno, if you mean both thighs, it's bigger than the waist.
Who measures both thighs together? I'm starting to doubt your god-tier legs.
Easiest way to spot somebody on fin is if they aren’t making progress at the gym
most of the time it's diet and not being consistent, people don't realize how much eating whole foods and getting adequate amounts of protein will help them out, also they don't do it consistently, they get bored right away and half ass their workouts
Sub-optimal hormones
The real red (black?) pill is that it’s 99% hormonal
technically this isnt wrong. literally every process in your body is ran by hormones, epinephrine T3 ghrelin leptin insulin testosterone estradiol estrone.... fricking myostatin and follistatin lol
>Sub-optimal hormones
sub optimal genetics*
fixed it for you newbie.
Hormones are determined by everything.
From sleep, to what foods you digest more efficiently, to even your ability to just relax.
All genetic.
The genetics matter mainly in so far as they affect hormones, and this is just objectively true from a scientific perspective because exogenous hormones work regardless of your genetics
The fact that the single most effective thing for anything and everything fitnes related is roiding just really makes it clear that it all comes down to hormones in the end
If you’re fat, you wouldn’t be fat if you had optimized hormones.
If you’re skinny, you wouldn’t be skinny if you had optimized hormones.
Just the hard truth
All these people talking about calories, diet, exercise, all that are just majoring in the minors. They only matter in so far as they affect hormones.
test levels have fallen dramatically in men and people are still able to put on mass lots of it as well. Hormone this hormones that, it just sounds as a lame excuse
I like to think I've avoided a lot of problems listed in the thread. I'm extremely consistent, and even though I only have dumbbells and therefore lift babyweight, I've at least made it intense enough and increase regularly. Less than 7 hours of sleep is rare, and I eat more than enough, including enough protein, and it's mostly stuff I make myself from whole foods.
However, I'm clinically low-T and have hypothyroidism. My progress and gains are very minimal and usually, I'll tire myself to the point of injury or complete fatigue (coincides with fluctuations in med uptake, I guess? It's like they don't work sometimes and I can't maintain energy) and then I reset and work my way back up, maybe a little beyond, then repeat that cycle. For the first time, I'm going to try deloading every 6th week to see if I can keep going longer, though that still feels like a step back for every two forward.
>I only use small weights
>I have no gains
well golly gee whiz what could possibly be the issue here
How about you try lifting something heavy - like real heavy, so heavy you can barely do a couple of reps - then report back?
They're plate-loaded so I guess babyweight was a relative term. I obviously can't load them too high and control but I still have nearly half my weight in each hand for some lifts and they should be fine for hypertrophy. Even for legs, I'd think split squats and other unilateral work would be enough since it's still difficult. I do 3 sets of 8-12 for most lifts and then a final set to failure, pausing during each rep.
As for lifting a few very heavy reps, raw strength isn't really my goal so I'm not too concerned. I switched to 2 working each muscle group 2x a week and its helped a little, I think, but I can't be sure since actual size gains are pretty small.
I did that for a while and incorporate a few movements still. I actually feel like with a barbell I could get close to 200 for bench. I just look like I can't press 120lbs once.
>I actually feel like with a barbell I could get close to 200 for bench.
If you didn't lift it, it doesn't matter what you feel.
Switch to weighted calisthenics with your dumbbells
Do weighted dips and pull ups 5 times a week
rest 2
increase daily volume every week
Anyway, I dont know why you only use dumbbells but you can try to find a rock or 5L water jugs and add them to your excercises. That's what I did and I can bench 200 pounds after 5 months having started at 155
you can't use babyweight to create micro tears, your muscle gets runs out of oxygen fatigued before it gets mechanically fatigued.
this is why anything above 20-25 reps is useless for growth.
>anything above 20-25 reps is useless for growth
but fit said neck growth responds to high reps
An extremely large portion is diet. Bad form is overstated in this thread, unless you're doing something COMPLETELY fricking moronic, it's hard to not make gains even with poor form and good diet.
Outside of immediate noob gains, you won't make much progress (if any) if you're not eating a calorie surplus. I've lifted during both extended periods of calorie surplus and calorie deficits, and the difference is night and day.
Of course, even with everything else aligned for it - you still need to push yourself.
Not many (if any) are saying poor form. Poor effort and/or moronic programming.
Yeah, effort is the big one. If you're on gear you can just do whatever and get gains, but as a natural you have to consistently hit RPE >8 otherwise you will plateau. Most people aren't going hard enough.
If they're actually pushing themselves consistently and they're not underweight (and eating > 90g protein), then it's mostly just genetics.
Genetics playing a major role in many life outcomes goes against the right-wing idea that hard work is all you need, and it goes against the left-wing idea that everyone is equal, so most people can't face this truth.
most of the time it's going to be shitty diet, shitty sleep or an inability to push yourself beyond your limits.
>How do you explain people who struggle to make progress at gym?
I have the theory this type of people cant activate their muscles as much as others.
Like they cant wake the cns completely to go at full intensity, therefore the stimulus is just not good enough even if the perceived effort was high.
The other day at the gym I saw a kid benching a plate with the wobbliest arms, but he was repping it for like 8. Me, on the other side, since my cold I've been struggling to lift as much as I could even though I didnt see any muscle loss, so I assume it's because my cns is weak atm.
Not sure if this issue is fixed by training for strength or doing high volume to rehearse all of the movements (which makes a huge difference btw)
from training with norms i have noticed a recurring theme is that they always have 2-5 reps left when they believe they hit failure. they need to push much harder
Its ALWAYS these issues in order;
1. consistency
2. failure to progressively overload
3. not eating enough protein
Anyone who eats enough, and is going everyday and lifting more than last time volumewise will get big.
People who don’t make progress are mainly people who overthink their diets and don’t workout consistently. I’m mainly talking about beginner gains and getting lean. I have a friend who’s been wanting to lose weight forever but quits easily.
Honestly, I think you're overestimating the absolute necessity of going to RPE>8 at every rep. If you want to have a big big body yes, but I get the impression that those who have a "nice" physique at the gym are content to train in a "nice" way, without headaches etc. There's effort, there's sometimes groaning, but the effort is hard even below RPE>8 on many exercises. When I see people working out at the gym, I first see a lot of people in groups of friends, so there's a lot of chatting, laughing, teasing and so on. I almost always go to the gym alone, and the effort is so intense that I could hardly chat as they do. And yet, even if they don't have a transcendent physique, you can tell they're working out. The lower body is often absent, the upper has little mass, but they have low bodyfat and with pecs, arms and backs that are at least minimally developed. They're wearing tank tops or short-sleeved T-shirts, and you can't deny that they're working out. Yet I don't feel I'm doing any less than they are. When I go to the gym, I sweat a lot, but I don't see many drops of sweat on other people's faces.
RPE<8 is easy to moderately difficult, by definition. Sweating means nothing unless you're doing cardio.
OK, but if I work myself to death with no physical results, while I see other people looking great but not noticing that they're making more of an effort than I am (with a few exceptions), what am I supposed to deduce from this?
>what am I supposed to deduce from this?
That it's extremely likely they're doing things more effective than you are. There are many factors to consider. What do they use their muscles for in their everyday compared to you. Do they eat better and get better rest than you? Do they understand their body better and thus have a routine better tailed for their body than you? etc..
>What do they use their muscles for in their everyday compared to you. Do they eat better and get better rest than you? Do they understand their body better and thus have a routine better tailed for their body than you? etc..
Yes, I totally agree with what you're saying, and I think you've hit the nail on the head. But in the end, all the things you mention are things that happen "outside lifting", that depend on what people do outside the gym (or what they did in their youth, their background in sports). What should I be doing?
Take a time machine and do sports in your childhood then come back
That you're a fricking moron who spent years in a gym and hasn't learned what effort is. I could squat 335lbs for sets of 5. I would be breathing more deeply afterwards. Sets of 15 at 135lb would have me sweating, almost panting but do shit all for me except as poor cardio. Someone like you gravitates to the 135lb squat because it has the trappings of what you consider hard effort.
>Someone like you gravitates to the 135lb squat because it has the trappings of what you consider hard effort.
I'm already at 100kg on Squat but I'm stll DYEL on my legs
100kg squat is dyel
I started at 40kg, of course I won't have 335lbs with less than 2 years of practice
>less than 2 years of practice
Why are you expecting to be anything much above dyel
People keep saying that you can see huge changes within 6 months or less than a year of practice, which is not what I have experienced
Define "huge changes".
Changes in your body that are noticeable by yourself in the mirror and by your relatives. People would notice that you go to the gym and posting your body on dating apps would now increase your chances.
>mamby-pamby nonsense
Quantify it.
I cannot quantify it, it's merely subjective. In terms of strength gains, it also depends on the exercise and one's standards. I would say that, if you start from the empty bar when you bench, you're expected to reach lifts around 60-70kg in 6 months. This would be considered a "good" progress. I reached those lifts in a year, and people were like "meh, not catastrophic, but pretty bad, are you sure you did everything perfectly?"
So you're asking why you're not meeting subjective expectations in a period of time while saying of course you won't have a good squat because that same period of time is too short to expect that. Do I have that right?
>using genetics to explain differences in outcomes between brothers
Yes, you're not identical but fricking hell
>So you're asking why you're not meeting subjective expectations in a period of time while saying of course you won't have a good squat because that same period of time is too short to expect that. Do I have that right?
I'm saying that some people can meet other's subjective expectations if they have good genetics or good starting strength, otherwise they will fail (= because I started my bench with low weights, I cannot make progress that would be subjectively considered as good in a specific period of time)
>still with the subjective standards but this time with hypothetical "other people"
I give up
well, it took me 20 years to max out natty instead of 5-10 normie range, despite doing everything by the book. and even my max out isn't that awesome. it's just genetics.
>Training
>Diet
>Rest
You're doing one or more of those wrong
Form isn't that big of a deal once you mostly get it down, from what I've seen a lot of beginners have the opposite problem where they care too much about getting perfect form and hitting the perfect number of reps every set instead of progressively overloading. It's okay to egolift a bit, breaking the plateau is more important to making progress than doing everything perfectly.
Then it contradicts what you can read on this thread, where the majority says the problem comes from bad form
IST is full of the types of people who will see people DL 6pl8 or squat 4pl8 but discredit it because their form isn't picture perfect, it's the only thing they have going for them. I'm not saying form isn't important, obviously you shouldn't be swinging weights around, but it's less important than putting in effort. If you're able to maintain perfect form for every set you are 100% not lifting hard enough. A cheated rep that you had to grind out >>>>>>>>>>>> not doing the rep at all because your form wasn't perfect
Quote anyone in this thread who said anything about form besides you.
>I'm an eternal noob and no one's going to talk me out of it
People like you are hopeless
>where the majority says the problem comes from bad form
Nah you've got it twisted. If your form is moronic, like you're not even completing half the range of motion or you're not working the muscles you should be working, then shit gets fricked.
Once you hit a minimum level of competence than going beyond acceptable form to perfect form is relatively miniscule. And fixing moronic form issues to reach minimum levels of competence should be super easy to do as long as you're willing to ask for help.
> you're not even completing half the range of motion or you're not working the muscles you should be working, then shit gets fricked.
As far as I'm concerned, you're mixing up two things that are of different levels of difficulty. Increasing the range of movement is easy. Being sure that you're recruiting the right muscles when you do an exercise, much less so.
>Being sure that you're recruiting the right muscles when you do an exercise
this is fricking stupid
different lifts can have different biases also depending on how you perform them, but at the end of the day if you're doing the fundamental movement pattern correctly you are going to use the associated muscle group
worry about competent and efficient execution of the lift and progressive overload
>How do you explain people who struggle to make progress at gym?
Effort, bad form, repetition, genetics. In that order. Diet too, before or after repetition.
Form is the easiest thing to fix. If you don't improve it quickly then you're not even trying.
Repetition... if you're constantly skipping days or exercises then you're not trying. If something isn't improving despite following through, your routine might need to change.
Case in point: When I started with a basic b***h 3x5 routine 3d/wk, which included squats every day but bench and OHP were alternating (so effectively 3d/2wk), my squats continued to improve but my bench and OHP stalled super fast. My genetics make it hard for me to gain muscle mass and fat on my arms. I needed to increase the frequency of my arm-related exercises until I at least reached a point where all my arm-related exercises were synergizing better.
>Muh consistency
Consistency doesn't matter if you keep the weight consistent
You need to step out of your comfort zone every time which is why it's hard
I've had good results keeping the weights the same for a few months and increasing reps. The caveat is that it needs to be hard to start with. I went from benching 60kg x 5 with difficulty to 60kgx8 with relative ease. Then I moved on to dumbell presses.
I think that some people don't really exert themselves, thats why they have no results after years.
So let me get this straight, it took you several months to get from 60x5 to 60x8 and your giving advice? Youre literally still a first year beginner.
Im not fat so 60kg is close to my bodyweight. I can do more now but the point is that 60kg got much easier and people commented that I was wider with better pecs. You dont need to increase the weight each session.
I'm just curious why you felt like sharing your opinion when your a noob where literally everything works. And unless you are a woman or a midget, 60kg is the weight of a child.
Not going hard enough
Not eating enough carbs
Not sleeping enough
I was this for 4+ years. It's diet. I was trying to bulk but I wasn't good at it.
When I started to gain weight, my muscles came in. Cut once it started going too high, but my crappy maintenance diet and routine still has me looking better than I did before, even though I'm around the same weight than before I bulked up
It is a lot of people with low conscientiousness complaining because they can't follow simple instructions for long periods of time. The rest of the people are just getting mid advice from people who don't really care about lifting, just making their muscles bigger or losing fat.
Not trying hard enough.
Not eating enough protein
bad genetics
bad food
low volume infrequent training
Genetics, me and my brother started lifting beginning of 2023, basically did same diet and trained together with same weight and exercises, he looked better than me by a good margin
I started to roid and now I mog him, some people are just doomed with genetics and natty lifting is ungrateful
Are you sure you both did things exactly the same way? No deviation?
Well yeah, pretty certain. We're conjoined twins, so pretty easy to keep track.
Yeah, twins are supposed to be clones genetically speaking, but maybe he was pushing his lifts (and himself) harder than you?
That's not me, we aren't twins.
We ate at same time, our meals were pretty much eggs, milk, rice, chicken and veggies
Our strength on compounds kinda went the same, he was slightly stronger than me on bench (like 5lbs) while I was stronger on deadlifts and ohp.
We got stuck at 2pl8 ish bench, when I started roiding I shot up to 3pl8 during my blast and he wasn't able to keep up
Don't believe this larper trying to jack my thread. I am a conjoined twin, and lemme tell you guys, it sucks being the ugly dyel one of the two. Can you imagine what it's like to be stuck there, khhv, while your conjoined twin is slaying pussy? I don't have to imagine.
So of course I jumped on the sauce.
God you morons are getting dumber by the day. So in todays larps were supposed to believe the difference in muscularity between two CONJOINED TWINS IS GENETICS.
You can't be fricking serious.
Its true. I am a twin and my brother eats like a horse. Red meat, carbs, peanut butter, etc. Whatever he wants. Hes jacked. I eat at caloric deficit and am overweight. We both workout but he only lifts weights a few times per week for like 30 minutes and I do cardio everyday for like an hour to try and lose my weight. I never make any progress. Some people are just genetically blessed.
A lot of people I see just seem to half ass their workouts and socialize instead of working hard
my third week, I'm built like a twig
I can do a 5x5 with 10 kilos, a feat for me
arms are also noticeably stronger
my legs are actually hard to the touch now
and I can just drop and do 10 pushups now, but they're not in the regimen
I'm lifting 5-10 kilo water jugs, I'll start going to the gym soon
Honestly getting fit is relatively easy but the problem is that it requires a lot of fine tunning.
Fine tunning is simple if you have help, but it's actually pretty easy to mess up if you have to do it yourself from 0 knowledge.
The whole thing is about a proper diet, proper form, adequate weight, adequate expectations, great sleep and consistency and grit. A couple of those can be suboptimal and still achieve good results depending on your goals others can't fail at all. Think over eating and getting fat, but still being strong and intimidating vs If your consistency fails the it's game over.
I think that is where most people fail, it's a combination of lack of general knowledge and mistakes in optimizing parts of training. For example: People will lift too much weight that they can barely handle but their structure is able to move. Think about swinging rows and not controlling eccentric portion of the movement. That will lead to poor muscle development. Add that to mediocre diets, poor sleep and a bad attitude and you'll get a begginer who is bound to stay essentially the same, adding maybe 5 pounds in the course of 4 months and no muscle that will in turn be discouraging.
the only things you need are enough protein, enough calories, and non-shit sleep.
training itself doesn't matter as long as you get decently close to failure.
you don't need "proper" diet, "proper" form, etc. swinging rows, not controlling the eccentric, etc, doesn't matter. if you have good genetics you'll still get big, and if you have bad genetics you can do everything perfectly and still end up smaller than the genetically gifted guy who does everything suboptimally.
You're either baiting or blind/a moron.
I know what you mean and yes, you should see significant results in a year. Maybe you wont get buff, maybe not even very muscular. But within 6 months you can see some mass and definition. A year deep you should look fit overall. If and ONLY if, you started lifting optimally from day 1. Most people don't. Most beginners need around 6 months to drop the ego and start lifting with good technique and tempo, lower weight and get consistent, most people need some months to get their diet in check with better protein intake and good sleep, etc.
That being said. If your progress is so slow, that in a full year you barely see any results, you need to review your entire regime: Are you sleeping well? Are you eating enough protein for muscle building and enough vegetables for energy? Are your lifts the most conducive to muscle building? Are you performing things with proper technique? If you think everything is perfect (which I can guarantee it's not) you should to to the dr and see if you have any problems with nutrient absorption or if there is any other underlying condition.
I had this gym bro that trained for 3 years and never developed a chest. His technique was off and would push with his shoulders and never go deep enough. He could not get past what his shoulders could bench and he just wasn't interested in correcting his technique, he forever looked unbalanced. The only thing he trained with any regularity and good form was legs and those he developed well.
But it is hard to say unless you share what your diet, routine (lifting and sleep) height and weight are.
>You're either baiting or blind/a moron.
apparently you have some reading comprehension issues
(OP here, first part of my answer)
I trained for a year (the whole of last school year, from September 2022 to August 2023) following just 2 different routines (1 at the end of 2022, 1 at the beginning of 2023). From the end of August onwards, I felt that something wasn't right with my training, because the weights were increasing slowly, I had the impression that I was sometimes cheating on the way I performed exercises, and aesthetically I always looked unathletic in the mirror. I said to myself that after a year, this wasn't normal, and the transition to a year of practice was like a kind of trigger. I spent a lot of time questioning and challenging myself beforehand, but there's also a whole movement among lifters that says "above all, the main beginner's mistake is to spread yourself too thin, you have to focus on a routine that you keep for several months, if you change your routine every five minutes you won't make any progress". That's really the mistake I didn't want to make.
In fact, along with that, I was also telling my fitness friends that I couldn't feel my muscles when I was training. A lot of them said "maybe that's normal at the beginning, but not after so much practice". So I got in touch with an online coach from the lifting board I used to frequent regularly, and he told me that my mind/muscle connection was probably not as good as the average exerciser's and that I'd have to do a routine focusing on proprioception to develop it. Firstly, a routine to "feel your muscles".
I'm the anon you're replying to. Idk what to tell you. You seem to be very focused on mind muscle connection and number of reps.
But MMC is very personal and reps are meaningless. If you want to do more reps just lower the weight. What rep range are you doing? what weight? Again. It is impossible to know unless there's a lot more detail. Are you benching with bar or DBs? I personally think dumbbells are superior for bodybuilding since you're forced to be more diligent with your form and awareness.
But yeah, your path is yours and the advice and way you choose to implement it will impact your results.
Well, my answer will still give you the impression that I'm obsessed with what other people think, but I might as well show my true colors rather than try to lie.
Initially, when I started, I wasn't very interested or informed about this notion of mind/muscle connection. I'd been told not to worry too much about it, because I was just starting out and a beginner can't feel his muscles too well. Then, as the months went by, more and more people told me that it wasn't normal not to feel anything, and that I must be doing the movements wrong (or at least that something was wrong with my practice). Since my progress in strength was slow and my physique wasn't moving very much, I figured they were right and that's why I chose to follow this coach, who gave me a routine focused on proprioception. But I don't really want to work on sensations, it's the OTHERS who sold it to me as necessary and indispensable, and who CONTINUE to tell me so today.
You have to use your brain to decide what is advice and what isn't. The vast majority of idiots posting "advice" on here either don't lift at all, have less than one year of experience or years of unsuccsessful "experience".
You haven't even told us what your stats are, yet youre worrying about "muscle mind connection".
People got strong thousands of years ago, its really not that complicated.
What stats do you want to have? I started from 175cm 65kg, now I'm around 72kg for a year and a half of practice. In terms of loads, I went from the empty bar on the bench to 60kg, from 40kg to 90kg on the squat. I do not deadlift for several reasons: I feel uncomfortable doing this exercise, and I have little 0 grip to the point that lifting 40kg is impossible for me (my hands slip from the bar because they are wet, I also have this problem on pull-ups which is why I use chalk). In terms of pull-ups, I went from 0 pull-ups to 4*10 (but barely any change on my back, which is also why people started to think I wasn't doing the reps with good form). What are the other lifts you wanna know about?
Sounds like relatively normal progress to me if your just kinda doing your thing instead of doing it "optimally". I had a feeling it was going to be like this by the way you worded your old posts.
You have an almost 1.5 BW squat, and are close to a 1 BW bench. Those numbers aren't record breaking but you aren't a total noob anymore, it is natural that you won't be progressing "fast" any more.
I'd also suggest you just ask someone who seems like they can deadlift a decent amount of weight to show you how to deadlift IN PERSON, because if you can do pullups there is no reason you shouldn't be able to hold on to a bar.
If you want to get big and strong you need to realize this is a process that will take YEARS, even if you are doing things right.
I do pull-ups, but without chalk my hands slip very quickly, so if I want to concentrate on my back I have to use my chalk, otherwise the exercise turns into an attempt to keep the grip by all means rather than a back exercise.
For the deadlift, I've also tried chalk, but strangely enough it doesn't make much difference, let's just say it pushes back the deadline for slipping a little further, but as soon as I start putting on more weight it's all over.
Here again, I've had different advice: some have told me to work on my grip with specific exercises, others say I just need to buy myself some straps, and still others don't understand how I can have such a hard time with such a light weight, and that I must have the grip of a little girl...
whats you're saying makes no sense if you can do that many pull ups then you can rep 40kgs.
And by the way if you put chalk on correctly tou cannot slip unless you literally rip the skin off your hands
Now I can deadlift 40kg easily yes, but when I started (= when I couldn't do a single pull-up) I couldn't. Now I would say my hands start to be slippery when I try to deadlift 4*10 60kg more or less. Chalk is effective to prevent slippery for my pull-ups but not for my deadlift, which suggests I'm just lacking grip overall
No lol you pull more weight doing a pull up if you are 70+ kgs, what youre saying is just false
objectively false
I know it sounds strange what I'm saying but that's really how I feel, I had to give up deadlifting very early on precisely because of this lack of grip no matter what I did, whereas with pull-ups I have this problem but it's solved by chalk. I can't say anything else apart from that.
wdym thats how i feel
are you a girl?
No I'm not lol, I'm just telling you that I'm not trying to lie, although what I say may seem contradictory or not intuitive
IDK bro youre wierd
. There is knurling on the bar that you are supposed to grip, you don't grip the smooth part. The only other explanation I have is that your bar is absolute shit but I dont believe it.
Youre just doing the exercise wrong. This is why I told you to ask someone in person. Surely there are people deadlifting at your gym.
If you always go by what others says you're never going to do anything, you should know this if you're past 20...
(OP here, second part of my answer)
then a classic hypertrophy routine. I followed this for 4 months (from September 2023 to December 2023), I understood certain things (in particular the recruitment of the pectorals in pectoral exercises, and the recruitment of the back in back exercises, which according to him and in all likelihood given my loads, are my weak points) and I improved my sensations. But progress was really slow, I no longer went to the gym with pleasure and enthusiasm, I thought "what's the point of going to the gym? anyway, what I'm doing isn't intense enough to trigger hypertrophy", because I was purposely doing very slow repetitions, where the phases of the movement were broken down into several seconds each, a lot of supersets in the hope of triggering sensations, a lot of very complex exercises that you'd never see in a gym (deadlifting with the low pulley, for example), to the point where people in the gym sometimes came to advise me as if I were a beginner who was just starting out in the gym and who was - like all beginners - doing shit. In short, my ego and self-confidence took a hit, I told myself that after more than a year of practice it wasn't normal for me to be taken for a beginner, my body or my confidence should by themselves indicate the opposite
So, when January 2024 came around, I thought to myself: "Okay, maybe I have crappy proprioception and, more broadly, crappy genetics, but I still need to enjoy my training otherwise it's just not going to work out." I also thought, "Okay, maybe my genetics are crap, but are they so crappy that I have to be the only yokel stuck with a boring proprioception routine while others have fun watching their weights go up and their physique improve? Do I really have to go through this?" Especially since I figured that when you search for "beginner proprioception muscle building routine," you find NOTHING.
(OP here, third and last part of my answer)
It's never a recommendation that's given outright. Beginners are advised to follow a standard routine, regardless of their genetics or sports background. So maybe there should be different routines for non-athletes and athletes, but that's not a methodological proposition I'm finding online. Anyway, I went back to a standard routine (the one I mentioned above) with another friend of mine who has a great physique (in terms of both looks and strength). He's seen me train over and over again, he's seen that indeed I struggled with the executions at the beginning, but he tells me I've made a lot of progress and that I JUST need to continue. It might take longer for me, but such is life.
I am making slow progress (gains of a few repetitions per session, sometimes it's just one repetition, like with the bench press), my physique is better than yesterday, but it's far from the "big progression" that is generally described for beginners.
That sounds like a whole lot of majoring in the minors. It doesn't matter if you feel your chest when you benchpress. It's impossible to do the lift without pec involvement. Slowing the rep, feeling the mind-muscle connection, etc. are done in conjunction with effort, not in place of it.
>It doesn't matter if you feel your chest when you benchpress
Some people will tell you otherwise, this is basically the problem in the lifting world: nobody agrees with each other
Funny. When I go to the gym, it's just me and the weights. There's no "lifting world". You pining about it just reinforces my point about you obsessing about things that are way down the list of things you should be concerned about.
I feel 10lb db curls more than 3pl8 squats for the same reps and sets. I barely feel 4pl8 deadlifts. What does that mean to me? Not a damn thing.
I bench with an arch and otherwise try to leverage max as much as I can for numbers, I will still get a massive chest pump if I do 5x10 and most likely the DOMS after. I don't even try any mind muscle connection memery on most lifts, I just do an efficient explosive concentric follow by some eccentric control. I don't understand how it's not possible to engage the primary mover of a lift.
If I am doing pull-ups I'm not worried about hitting my lats, I am thinking about pulling with my elbows and propelling myself upward to full contraction. It's not like my biceps and rear delts come anywhere close to being able to carry the lift, so of course my lats are working.
Did 4 x 10 pull-ups yesterday, nice sore lats today.
Never felt pec or back soreness after bench or pull-ups, even though I go to failure
Can you get a pump from either? What about lat-pulldowns?
Not that much, I won't say I have 0 pump but it is not very strong, close to 0 pump
Then you know you're not going to failure lol
you're not doing it correctly
Impossible, it's easy to know when you go to failure on the main exercises: you cannot do a single rep more!
you got more in you son, you cant tell me that unless you have someone spotting you
What he is saying is that you're lifting in a very inefficient way to the point where your muscles aren't even firing correctly. I see this all the time with various pulls, people try to pull with their arms in stead of their elbows. How much do you bench, and how many pull-ups at which BW?
>people try to pull with their arms in stead of their elbows
This is why I did a mind-muscle connection oriented routine from September to December 2023, before shifting to a more standard routine (see my message divided in three different posts where I describe everything that I've done so far in my lifting journey)
Plus, I've been training at the gym with many friends (more experienced in lifting than me, up to the point of being personal trainers for some of them) and they say that now I'm having good form on my exercises, so I should just keep being consistent at the gym without overthinking the process.
>mind-muscle connection oriented routine
wtf is a mind-muscle connection oriented routine
You see? It sounds strange for the majority of lifters
do you get DOMS from stuff like knee extensions? go do 10x10 with all those sets being at or near real failure, if you can walk down stairs the day(s) after then something is wrong
I tend to have more DOMS for legs than upper body, but not the point of "not being able to walk down the stairs"
Im sorry to tell you that you are fricking around in the gym, yep thats you
you are that one person we all know that isnt doing jackshit in the gym
I don't understand why because I go to failure everywhere
I suspect that you go to general failure but not failure on the muscle that you are supposed to work, that would give you the impression that you cant do anymore and rightfully so, but you're still not going to failure on that muscle group
Well, this is a new thing you're mentioning now...
Yeah thats what beginners tend to do, because they dont know how to engage a specific muscle so they make sort of a general effort with alot of things at the same time but thats not what we want
Yes, but don't they find naturally how to recruit the right muscles with experience and time? I've been training for a year and a half now...
Oh shoot
a year and a half? dang that sucks for you
I thought you were a total beginner
Nope, that's the issue, read this
People have been saying so through this thread. You have been lifting without effort and gave been lifting to get tired as a substitute. Anon just said it differently. You're going to ignore this point which is why you'll continue to get no results.
>You have been lifting without effort and gave been lifting to get tired as a substitute
Could you specify the difference? If I put effort, at the end of the day I'll get tired
How old are you and why are you asking such stupid questions??
>It's impossible to do the lift without pec involvement
So I should feel my pecs then, shouldn't I? Why isn't it the case?
What if you gain reps but very slowly, as well as your body? I mean, complete stagnation doesn't seem possible for complete beginners, but from what I read one should expect to look "athletic" within 1-2 years. What happens if you make progress but with such slowness that your body still doesn't look fit? I hope you got what I mean.
they don't try/give a shit. they're just there to be there
so lets say i got programming, diet and consistency with going to the gym and diet down...
but my sleep doesnt seem to be in order. i go to bed early, get 6:30-7:30 hours of sleep on weekdays at least, more on weekends. however i wake up multiple times to pee (at least once, sometimes 2-3 times) and with a dry mouth. i thought it was normal cuz im allergic to certain dust particles but ive seen more and more people talk about sleep apnea etc and since i was really obese my whole life where i DIDNT have this problem (it only started occuring once i got into normal weight territory.
anyway, im struggling hard to progress on my upper body lifts. bench was stuck on 77.5kg x4 for 3x workouts (i do UL 4x a week, so for 3 weeks, i hit "heavy" bench once a week and lighter the other upper day), my form on those reps didnt get any easier. not gonna blame it on genetics, leverages etc but im a 95kg male, theres no way i should be struggling at such a low weight after around 16 months of lifting (have been fricking aroudn and hopping programs for the first half i have to admit but i was always at the gym, always giving it my all), at maintenance calories.
ohp is even worse (50kg x3), squat is bad due to hip and ankle mobility so i constantly have to reset cuz im not hitting depth properly. deadlift is fine, could almost get a single at 140kg.
would less than optimal sleep quality frick me on progress for all my lifts? im eating at maintenance calories, autistically healthy diet, proper protein amounts.
surely it cant mean that i need to bulk, im still pretty fricking fat at 95kg, 181cm
pls help
I feel as though I have stagnated. (Mainly do calethenics)
Even my pull-up numbers feel the same for a year. I've incorporated some dumbbell work for presses and rows and feel that's increasing.
Doesn't help I have exercised in 3 weeks now after pulling a rib or something after trying to reach a cable. Back side no longer hurts but chest feels all contracty still here and there so I'm scared to work out a bit besides bw squats
1) they aren't training hard enough
2) they're training too frequently
Contradiction
How so? People who train too frequently often down regulate by using piddly weights to keep up.
Not a contradiction
It's not. You think it is because you don't know what you're doing. Increasing the duration does not increase the difficulty (or intensity, or whatever word you wish to use).
that's right OP has no idea what hes doing thats prolly why he has shit results
By far the hardest obstacle to overcome is time. In order to make progress you need to be consistent in training, eating, and recovery. All of these take time to do, but also time and energy to plan and manage. I think people need to accept that if they want to excel in something other than lifting while also lifting, they will likely forgo a lot of progress.
9/10 in the modern day it's bad sleep. Especially young people, homies don't sleep for shit. After that comes diet, and then lastly training. Believe it or not, training is probably about 30% of actual muscle building. The rest comes from adequate RECOVERY so that your muscles become stronger and bigger.
A and BY FAR most importantly:
>most people will have subpar results natty. Due to social media fraudflation EXTREMELY poor results compared to what people think is possible (literally every famous physique you think is good has been achieved on gear)
B and less importantly most people have no idea what they are doing or even when they do don’t work out nearly hard enough. ESPECIALLY since the moronic meme that most people are ‘overtraining’ has spread all over the internet . You need to do more every single workout for that muscle group or nothing will change. The powerlifting model of progressive overload has also fricked this over because as a natty you ARE going to hit a strength plateau, sooner rather than later. So you can’t keep adding five pounds to the bar every week or even every month. You need to add reps, workout density, intensity techniques, etc. people end up doing the same workout every week with the same weight and reps and wonder why nothing changes
>>most people will have subpar results natty. Due to social media fraudflation EXTREMELY poor results compared to what people think is possible (literally every famous physique you think is good has been achieved on gear)
I agree with that, but does that mean all people showing great/big changes within 6 months are lying?
BIG changes? you need to specify what are those changes for instance you can have a pretty big weight loss in 6 months, other than that when it comes to muscle building you can't expect much in 6 months really despite what roidtrannies might make you believe on tiktok or whatever
Poor diet, poor form, unconsistent training