25, Male, 5'9'' 165 lbs | 176 cm 75 kg.
How is it even possible that after all that time I'm still weaker than an average school girl?
In all these years I've tried everything diet wise and training wise...
Do people with shitty genetics like me really exists, or I've been doing EVERYTHING wrong? 11 years is a lot of time....
Current maxes:
Bench : around 180 lbs - 80 kg
Squat: around 200 lbs - 90 kg
DL, I don't train it anymore but my PR was around 300 lbs.
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>Do people with shitty genetics like me really exist
yes. if it bothers you, maybe try a dedicated strength program. oh, and be heavier than 75kg.
>yes. if it bothers you, maybe try a dedicated strength program. oh, and be heavier than 75kg.
11 years... don't you think I already tried that?
I've bulked to 182 lbs .... MULTIPLE times.
All I've got was fat and a BIT of strength thanks to the increase in mass and leverages. As soon as I cut down to a more "aesthetic" weight I lost the couple of lbs of strength I gained during the bulk.
there is clearly a problem. you must divine it, and solve it. you're not a genetic anomaly. People have shit genetics, even Dr. from renaissance periodization did a video regarding people who basically cap out at frickboy. maybe join a strength dedicated gym and get the boys to write you up a program
>maybe join a strength dedicated gym
Gyms don't exist where I live... I had to spend like 2000 $ to build an home gym.
I've been training all by my self all these years and my only source of training knowledge was books and internet. I pretty much watched every single video, I know evert single YT fitness person....
>I had to spend like 2000 $ to build an home gym.
Then why didn't you hire a personal coach or go to a specialist to figure out what you were doing wrong for 11 YEARS when you clearly have the means to do it.
I think your problem is that you think you know all the YT personalities, but you actually need to know more of them.... this will fix your squats... thank me later
If you bench 80 and squat 90, the problem isn’t your genetics but probably a mix of hip stiffness and ankle mobility
Squats are also fricking hell if you have long femurs
Watch squad academy on YouTube
t. all of the above
Ignore my statement, I thought it said 1 year
Yeah you’re fricked dude
breh you can literally bypass the problems of ankle mobility and long femurs by using squatting shoes with a wedge sole, or by putting blocks/5lb plates under your heels. It doesn't give you an advantage in the lift itself, so it's not cheating, and it corrects your difficult biomechanical situation
why are long femurs bad?
>11 years
nice larp
11 years and you never thought to get your testosterone levels tested??
Do you drink? Smoke weed?
>11 years and you never thought to get your testosterone levels tested??
Ofc I've thought about it, but it's a long story, it's something I wanna do as soon as possible tho.
>Do you drink?
No, never did.
>Smoke weed?
No, never did.
post body
>post body
My body looks like someone who has been training with frickarounditis for 6 months,
I don't even have clear visible abs despite training them every day ffs.
Bro we need to see what someone who can bench 180 but squat 200 looks like
Also post squat form with just the bar
This is just clearly a case of OP being a pussy and not understanding basic training/programming. Unironically read SS and Practical Programming.
You're probably not genetically gifted, but 225 is nothing and I believe virtually all men can squat 405.
>Unironically read SS and Practical Programming.
Already did, already run SS or SL 5x5. Next .
Only run two programs in 11 years?
>Only run two programs in 11 years?
Of course not.... among other programs I ran even these 2...
Like I said in the title... I've tried EVERY SINGLE APPROACH, from a diet or training prospective...
I highly doubt that someone is such a genetic dead end that they couldn't squat 2 plates in that time frame.
Diet, Sleep, general stress, programming, general effort.
Something has to be missing.
>Diet, Sleep, general stress, programming, general effort.
>Something has to be missing.
I have tried to module every single over mentioned aspect .... NOTHING, and I say, NOTHING changes.
I must be a genetic aberration or must have some endocrinological problem.
brother you need A WORKOUT PARTNER to help you during the actual lift. Forgot all these tweaks and videos and half measures
Show your form. Block any identifying features if you have to.
No, you didn't do SS/SL. Not properly at least. If you had, you would be squatting AT LEAST 3pl8.
>No, you didn't do SS/SL.
LOL dude, what can I tell you... It' s for people like you that I wasted YEARS running those stupid programs because I felt like I was doing something wrong... Guess what?
Every time I ran a reiteration of 5x5's or 3x5's I stalled at the EXACT SAME weight..
Why would I lie? What DO I HAVE TO GAIN TO COME HERE AND LIE ABOUT BEING A LOSER.??
I'm Begging you for some help and ALL I GOT IS People saying that I'm moron, a liar, a pussy....
Maybe was a mistake on my part to go and ask 4 chan for advice....
The real reason is because you're a fricking pussy. Put the belt on. Squat with no weight and set the safety bars to the level right below where your shoulders end up. Load up 205lb. Go all the way down, and do not chicken out. Put the bar on the safety bars, then stand up. Do it. Stop being a homosexual.
Truth is that IST is not a good place to come for advice, I suggest you trying on reddit, people are nicer and give better advice there
Where you actually training for strength with progressive overload to reach higher numbers in the big compound lifts for 11 years? I think not because then those numbers would indeed be kinda weak.
It's fine if you don't hit 1/2/3/4 within your first 5 weeks in lifting because those aren't rookie numbers even if this board wants to make you belief that.
It's not even necessary to hit those numbers at all if you just lift for a good physique and health.
> It's fine if you don't hit 1/2/3/4 within your first 5 weeks in lifting because those aren't rookie numbers
> not rookie numbers
> Easily achieves on SS
??
That doesn't make any sense. In 1 year I went from a bench of about 45/50kg for reps at 72kg to 100kg 1 rep at 81.
>That doesn't make any sense
That's why I'm asking you guys for help. JFL:
How often do you go to failure? It may be a problem with intensity. Also why do you want to get stronger?
>How often do you go to failure?
It depends in which training block I'm in..
>It may be a problem with intensity.
Fren, in 11 years I tweaked everything....
low Intensity- high intesity
low volume - high volume
low frequency - high frequency..
non of that makes me progress...
>Also why do you want to get stronger?
Why else would I train if not in order to get results?
>cant even squat 2 plates
>training block
moron just pick a rep range like 3-5 or 6-10 and do sets close to failure 2 times a week
>moron just pick a rep range like 3-5 or 6-10 and do sets close to failure 2 times a week
that's what I did when I ran 5 x 5 . Squatting 3 x a week. Stalled at like 200 or something and never moved past since then.
I've tried to run 5x5 or 3x5 MULTIPLE times, the result was the same.
If you get 5 reps on first and last set you only worked close to failure on 1 maybe 2 sets
If you get 5 reps on first set next time increase the weight. If working to failure your sets wont look like 5x5 but more like
100kg x5
100kg x 4
100kg x 3
Lower the weight to stay in the 3-5 rep range
90kg x 5
90kg x 3
>f you get 5 reps on first and last set you only worked close to failure on 1 maybe 2 sets
Dude, I appreciate your effort on explaining and helping me out... but I've already been doing this. in 11 years I've read AY LOT of training articles and books on periodization, strength, hypertrophy and so on....
The training knowledge is already there, It s just that it doesn't work on me.
Apparently I'm the only one who's having this problem... I'm the lowest life form on the planet.
>Why else would I train if not in order to get results?
If you are in good shape, you have fun in the gym, and you like what you see in the mirror, those are the results. If you are unhappy with those, then either you need to change your mind or body, and maybe is here where you are stuck for some reason. I personally have been training for 11-12 years and my goals change with time, but I always feel acomplished even if my strength doesn't seem to improve in x months/years.
>If you are in good shape
If I'm not even able to rep 225, which is like the starting point for 15 yo kids, I don't feel in good shape at all. Like women can outlift me..... I wouldn't have the right to step foot into a gym with my numbers AFTER 11 years of training ...
I feel like a weakling.
>I feel like
That's the problem. Look around your city, family, and gym, and tell me you're not stronger (in relative strength) than 99% of them.
What seemed to work best?
wtf?
>demoralization thread #36653226
Drop veganism and start drinking lots of milk and eating big servings of fatty cuts of beef. 16oz is the minimum steak size.
>Drop veganism
>start drinking lots of milk and eating big servings of fatty cuts of beef.
Not a vegan. There was a point were I was actually doing that....eating like 200-250g of animal protein/day... guess what ?
You could just have bad insertions my dude. You know how opening a door by pushing near the hinge requires more effort? The idea applies to where your tendons attach to your skeleton.
If I had to guess it's most likely because your training is shit. Not even from a programming standpoint, your form, exercise selection and proximity to failure is probably funnily pathetic.
>your training is shit
>your form
I had my form checked by a coach. It's pretty solid.
>exercise selection
This maybe true in the programs I made. But what about all the others, well established, free training programs that everyone knows like SS, SL, Nsuns, PPL, PHAT , 5 3 1 ,ecc..
I've done them all , applying progressive overload and nothing worked.
You can have perfect form and a perfect program and still make no gains. It's called not pushing yourself or being a pussy.
>It's called not pushing yourself or being a pussy.
So, Let's say I do 5x5 with 200 lbs. And I'm stuck. Meaning that I can't do 6 reps with 200 lbs or I can't do 5 reps with 201 lbs. I'm completely stuck at 5x5 200lbs for MONTHS... what is your suggestion, then?
Do I increase the volume? Ok
I increase it and I add, let's say a set. So I do 5x5 + 1 more set with 200 lbs AMRAP.... My strength remains the same..
Do I increase even more the volume? Ok
I add another set. 5x5 + 2 AMRAPs..
Nothing happens...
Do I have to add other chest/triceps exercises? Ok, I do ....Nothing happens...
How can I push myself if my muscles don't allow me to... pushing yourself is only doable in the window of possibility that your body allows you to. If my muscles are weak, I can't lift more than my plateaus. That's when programming comes in to play... adding more volume, accessories, frequency, periodization ... BUT, even tho I implement all of the above i remain STUCK forever for years.
Dude you can progress on reps.... so bump it up to 5x3, then 4x3, 1x4 adding a rep per session all the way up to 5x5, its called step loading. You can work in different rep ranges too, why are you running novice powerlifting programs when you cant progress like a novice anymore? Train like a bodybuilder if you want to gain muscle: blood flow restriction, weights in the 60-75% zone, reps to failure, drop sets, etc
>why are you running novice powerlifting programs?
I'm not anymore, despite 90% of people here say that I should run them AGAIN. That was just an example of what happened to me when I was running 5x5/3x5's.
>Train like a bodybuilder
I work both in the 80-90% zone, and the 60-75%. I do compound and accessories.
Does OP just reverse placebo himself? His will is just too strong, look how he swiftly thwarts even the slightest constructive feedback over and over.
>look how he swiftly thwarts
Dude, what are you talking about?
If someone tells me: Do 5x5 and progressive overload.
And I answer that I've already tried that, and didn't work... like Should I have to run AGAIN, for the umpteenth time a 5x5 for 6 months or else I'm thwarting? What do you want me to say?
Everything you guys wrote to do, I've tried.... what Can I SAY? Do I have to lie to myself just to make you happy?
>reverse placebo
It is called nocibo effect, it is real and may or may not be OPs problem.
Im 6'4 200lbs with abs, 22 years old and can probably not squat 225 either, probably because of my long femurs, but either way, my legs are still alot stronger than most. Same with bench, it also fcking sucks, but i dont care. I do more Knees over toes exercises, and focus more on getting really deep, like ATG squats with 5 sec pause at the bottom with 135, or like push ups on parallettes to get a deep stretch at the bottom, and just get more out of less weight.
I feel alot healthier and paradoxically stronger now when i started to focus on movement quality over just getting more and more weight on the bar.
Dont compare yourself to other people bro, just yourself.
I feel you. I did train quite seriously for years amd have been training regularly, but not that seriously afterwards. Most of my friends training really half-assed went over me in many lifts. I especially in pushing movements. I'm 177/70.
I had bench 95kg
Deadlift 150kg
Squat 115kg
OHP 55kg
Nowdays my lifts have come down, but because of bouldering I can do a pull-up with 55 kg added weight.
>177/70.
>bench 95kg
>Deadlift 150kg
>Squat 115kg
>OHP 55kg
Your numbers are pretty good for your weight. I WISH to be in your spot...
70 kg and benching 95kg? Damn that would be a dream for me...
Instead, to be able to bench 95kg I had to bulk up to a fat 82 kgs. And now that I'm 74 kg I can't anymore.
ENOUGH. Just do this. First: Find Bulgarian Lite program by Greg Cuckols(it's free). It's a high frequency high intensity program, you squat 5 times per week. Second: Count calories and start bulking. It's mandatory. You can't gain muscle and strength without gaining weight, it's not possible. If you want to cut first, do that, but when you start this program you HAVE TO bulk. If you do this and your squat doesn't go significantly up, I will eat a shoe.
>Bulgarian Lite program by Greg Cuckols
Do you think with my low maxes I would benefit from a program like that?
If I recall correctly, Greg Nuckols himself said that if your numbers are still novice level you shouldn't run high intensity low volume type programs because the weekly tonnage is going to be ridiculous with my shit 200 lbs squat.
I always liked the Bulgarian type training, but since they are intermediate-advanced oriented programs I've never had te chance to tri them.
I'm still going to give it a look. Thanks.
Yes, it's fine. When I first did it, my max went from 120 kg to 140 kg within 3 weeks.
Check test levels
Ensure you're getting a minimum of 7 hours of sleep a night
Post routine if you haven't elsewhere for critique
Your lifts are not good, but given your low weight they aren't abysmal. Diet is huge, we need to know what you're eating, how much you're eating, what your alcohol intake is. If you're diet is shit we might get you up to 180lbs but your lifts will improve much more pound for pound and you'll look better.
If you do cardio other than sex stop.
If you're not white don't respond to me, I only help white brothers.
Also
>11 years
Lmao you've probably been serious about weightlifting for two years tops. If you went to college you spent too much time being drunk off your ass to make any progress lifting.
>you spent too much time being drunk
Never drank alcohol , never smoked, never used drugs.
>I only help white brothers.
Fricking based. Also OP I'm kinda similar to you, I've been working out "for years" but never super seriously for a super long time without breaks. I'm otter mode and like how I look but enjoy working out so I do when I can. That said my squat is pathetic and I think the only thing that would really improve it is if we ate more and slept more. You can say you tried it, but it's always possible to eat 200 more calories. Keep upping it til it works. Yes I know you'll look less aesthetic. It's why I don't care to do it but it is what it is for some of us.
I've stalled at these exact weights too. Only have lifted 2 years but it's still pretty bad. I was skelly who started at 95/95/155 lbs
You're so full of shit. How the frick is that even possible.
>How the frick is that even possible.
That's what I'm asking... but I guess you guys can't comprehend that not everyone is lucky like you.... I guess IST is full of normies after all... there is no place for a genetically inferior male on this planet. Even IST users are think that someone like me is larping and can't exist... so sad.
Your training is shit and you blame it on genetics lol. Take some accountability for yourself. Genes are an easy cope
Frick off with these demoralization larp threads
No way your genes are that bad.
Dude I squat 235 for reps after 3 months @ 155lbs because of SS
>I squat 235 for reps after 3 months @ 155lbs
I wish I was like you.
I after my first 3 months I squatted 176lbs x 5 @ 150 lbs ...
You are being a pussy.
Throw 2 plates on each side of the bar and go for it. Do as many sets as you can. If only one, fine.
You won’t injure yourself at your weight.
I don’t care if you are scared. Push yourself.
>Throw 2 plates on each side of the bar and go for it.
I actually already tried that because I was going insane over this...
I did
10 x 1 x 225 with shitty form for a while.... I regressed , meaning I lost strength after a couple of weeks :(.
>10 x 1 x 225 with shitty form for a while
forgot to mention......I was doing Other legs work on top of that obviously... my frequency was still 3 times per week . I was training legs "normally" beyond that autistic 10x1...
damn bro, that sucks. I took 6 years off of DL/Squat (just cuz) and recently got back under the barbell to do some squats and can bust out 225 for reps with my butt literally going down to touch my heels
have you tried Super Squats?
>have you tried Super Squats?
is it like the 20 reps squat program? Yes btw.
>What seemed to work best?
None of them.
What programs besides novice Linear
progressions have you done?
I have to go check my old training log, but of the top of my head:
-PHAT.
-Reddit PPL
-Nsuns.
-5 3 1 (don't remember what specific variation)
-A bench specialization program which is not famous world wide but was written by a coach from the country I live in.
- A Greg Nuckols's program idea on building work capacity.
-Jason Blaha ICF 1 & 2 ( LOL)
- David Laid Old' free PPL ( I know, shame on me, but it was free and I was desperate for some gainz)
- David Laid DUP ( I didn't pay for it, not going to give my money to a fake natty)
Tese are the one I remember from 2018 and on...
Before running a 5x5 I ran a Bro split in 2016-17 If I recall correctly.
And do them while BULKING. And don't cut down immediately after one cycle or whatever. Give yourself like 4 months of solid bulking time, minimum.
If you really, truly ran Super Squats while eating and recovering enough, and you still never got to 225, then this is either bait or you need to go to a fricking doctor ASAP.
I've been lifting (on and off) for 6 years. 5'8 and went from 125lbs to 140lbs in that time. I look fit by normie standards, but it's embarrassing that my squat is only 205. I thought I'd reach 1/2/3/4 ages ago
You're doing shit wrong too. Post training history and bw changes (not just starting and ending, but how many bulks etc you've done)
I've only ever done SS and I don't eat enough.
>Didn't move on to intermediate programming
>Doesn't eat enough
Sounds about right
Yeah. I think when I hit intermediate on Symmetric Strength, I still thought I was really weak and felt I could get more out of Starting Strength. I'm eating more now, but when should I move on from SS? People say this program gets you to 3-4 pl8 squat, so why would I switch if I'm not even at 2pl8 yet
Because not everyone hits a 3 pl8 squat on SS. You'll get as far as you get (which may or may not be 3 pl8) and then you have to move on. Obviously bulking increases the time you stay on and make progress but it still might not be enough to get you to 3 pl8 +. And repeatedly doing what doesn't work anymore expecting a different result is stupid because it's the definition of insanity.
t. 145/250/275/365 for working weights at the end of SS and at 515/410/535 now
Of those programs, very few are programs that have progression structured into them. I'd say try candito 6 week, a 5/3/1 anchor template, sheiko beginner, the Texas Method, or some other program that has clear methods of progression.
What programs besides novice Linear progressions have you done? Maybe your issue is that you tried to make your own programs instead of following a tried and true progression scheme. Stalling early on SS/SL sucks but it's not the end of the world. The real question is what you did afterward?
Imagine her getting BLACKED
Frick it. Here’s my body after 11 years of lifting.
nice foreskin
Didn't you say you have no gym in town
that's clearly a gym
That's not the OP.
You are a little thin for your height but I also lift with a guy very similar in height/weight and he cleans 130kg so it's not that.
I have to wonder if you are either lifting with very poor technique or simply are not willing to exert yourself fully. Post webms of PR's if you have them
mentally weak
Oh by the way, I should mention I do squats as the last exercise in my routine, but even then I should have hit 225 after all this time.
lol i started in late feb early march and i have a 1rm squat of 165kg and a bench 1rm of 95kg
lmao @ ur shit tier genetics gay
Do you take enough rest? 2-3 weeks every 2 months? Every time i've met an eternal dyel, their answer was no.
>male
if you cant squat 2 plates after 11 years, you are not a man
What program have you been running, post current and past body
same height and weight as you but much better lifts and only 16
I have long femur and I can hit 205 for 3 and I'm 160 pounds and I'm genetically very week
Lifting for 3 months, maybe deload and work your way back up slowly maybe work your core more you shoukd be able to hit 2 plates after this many years bro
Post vid of your lift