I've been going to the gym for about a year, and havent seen much growth. My arms are and chest are a little bigger, that's about it. I've been doing a hypertrophy-focused routine, sets of 3x10 for most exercises, also been trying to eat more. How can I actually start getting bigger? (Without roids)
where is the before and after pic?
I don't want to roasted
why not man it's fun
but if you're looking for advice i'd stick with the 30 reps per exercise, but increase the weight and do them in sets of 4-6 reps.
Just disregard everyone who's a c**t
lift heavier (3–5 reps) on the compounds
Vague shit like
>a hypertrophy-focused routine, sets of 3x10 for most exercises
>also been trying to eat more.
and wonders why he ain't seeing any gains.
>not posting actual routine
>not posting diet
You deserve the generic unhelpful advice you'll get and the continued lack of gains
Alright fine
>Monday/Thursday
Bench Press
Chest Fly
Shoulder Press
Lateral Raise
Skull crushers
>Tuesday/Friday
Deadlift (not 3x10)
Pull ups
Hammer curls
Bicep curls
Bent over rows
>Wed/Sat
Leg press
Leg curls
Leg extensions
Calf raises
All dumbbell for non-leg exercises
>Diet
Burgers + Chicken + veggies + eggs + potatoes + fruit depending on the day, i just try to eat over 100g protein every day.
Hows your strength, have you deloaded?
Do you sleep enough?
>have you deloaded
Not OP, but I've only been working out since December and I've never heard of this. This is why I come here.
deloading is a meme shilled by people like mike israetel
deloading is once every couple months you have a bit of a "rest week" lift lighter weights than normal. incorporate more rest days. like if you go to the gym 3-4 times a week. then maybe that deload week. you only go once or twice and when you do go. its lighter weight. not significantly lighter. baby weights or something. if you can lift or pull two hundred and are trying for more on something. then maybe that deload week. you would lift like 125 or 150
Your routine is shit and so is your diet. This is some PPL memery bullshit that you as a newb should not be doing. The set up is fricked to.
Assuming you do 3 sets per exercise you are doing more then you actually need. Cut your volume down to 6- to 9 sets per muscle group per week instead of the 12+ you are doing. You need less volume as a beginner. In your case its starting with less, seeing progress with that, and then adding in over time.
>3x10 bench the 45
Is this troll?
Get on a 3 day full body routine for a couple of months, then go over to a upper/lower
Get more protein, at least 140grams
Make sure you are getting enough carbs.
Count your calories and make sure you are in actual surplus and actually hitting your protein goal. It more then worth it to track diet like this to actually get to know how much you are eating. What you learn about dieting by doing this pays of very well.
have a nice day powerhomosexual.
Frick off.
agreed, should probably go with a basic linear progression program, something like GZCLP(just google it)would be good for you
what's wrong with what he said? please elaborate, what program are you using?
Its a troll trying to get people to stop writing proper replies by giving people negative replies for proper posts. The dysgenic subhumanity at play here is just amazing to behold
No,
is a fat ESL shitposter trying to trick people into doing SS and other meme routines.
wrong.
>>Diet
>Burgers
troll post 0/10
I make them myself moron.
Eat more and go to failure on every set. Instead of 3x10, do 4x8-14, only rest 90 seconds to 2 minutes in-between sets. Get rid of the deadlifts and do face-pulls or trap shrugs instead.
Your exercise variation is good. Don't be afraid to switch it up and si machines, or cables too.
I was a lanklet when I started lifting and I gained 20 pounds in about 9 months. Mostly muscle.
>face pulls or trap shrugs
Won't I be neglecting my lower back? Should I add in hyperextensions or something?
Ya, you can do that too.
I do T-Bar Rows with a neutral grip attachment and my lower back is fine with that.
Alright, thanks.
>go to failure on every set.
Not OP but can anyone explain this bit? If I pick a weight that I can only do 8-14 times till failure, then wait ~2min then I will only be able to do that same weight 8-10 times on the second set, and only 4-6 times on the 3rd set. Is this what is referred to as going to failure?
Is the weight supposed to stay the same, or is it supposed to be adjusted each set to get me the same initial rep count, so that failure occurs at around the same rep range?
What about doing the 8-14 reps with one weight and then gradually reducing the weight until failure for all 3 sets, but with more like 5 minutes between sets, or maybe even exercises for different muscle groups in between those sets?
Would also like to know
Yes, sir. That's exactly what I mean. Find a weight you fail at 14 reps with. Rest 2 minutes. Then do it again. Your next set will probably fail in the 10 - 12 range. Then rest 2 minutes, etc. Do that 3 - 4 times on each exercise. If you want to do 4 sets, but you fail at 7 reps on set 3, drop off 10 - 20 pounds, then do your last set.
>What about doing the 8-14 reps with one weight and then gradually reducing the weight until failure for all 3 sets, but with more like 5 minutes between sets, or maybe even exercises for different muscle groups in between those sets?
A 5 minute rest is too long. If you're just going for building muscle volume, you want to really tax the shit out of your glycogen cells and starve then for oxygen. This comes from longer times-under-tension and shorter rest periods.
I'd also recommend each rep be 4 - 5 seconds long. 1 - 2 seconds on the concentric and 3 seconds on the eccentric.
3 sets of 10 reps? For hypertrophy???? That's like maintenance volume. Your chest and back can handle up to 20 sets of 10+ reps a week. For legs maybe 8-12 sets. The other smaller muscles are made to be toasted to valhalla and beyond.
>Deadlift for hypertrophy
>Leg day without squat
Ay caramba...
20 sets of 10+ reps? You're saying do 10x10 twice a week?
You have to train each muscle at least twice a week for hypertrophy, yes. And I doubt just 10 reps for isolation exercises is optimal, save that for squats lmao. As for sets, let your soreness regulate the number. Did you heal too early, increase. And the other way around
>You have to train each muscle at least twice a week for hypertrophy
you watch too much youtube
Put down the tiktok, Mentzer parrot
>Mentzer
you are so moronic
Stop trolling.
Stay small lil bro.
>just do 100 million reps at once bro you'll blow up trust me!
I'm not even him, you're just giving shitty advice.
>100 million reps
When did I say that? 20 reps isn't that much unless you're lazy.
>just do 5x20 bro trust me
You know he's a beginner right? Which means he's going to have to do that at low weight, making it pointless. Stop shitposting.
>about a year
>beginner
If you go there once or twice a week maybe.
He said himself he hasn't seen much growth. He even outlined his strength here
Stop shitposting.
Go ahead and do your isolations with 10 reps then. And stay small.
That isn't me you shitposting clown
Literally who cares
>Leg press
Like I said, squatting hurts my back. So unless you've guys any ideas to fix that, don't know what you want from me.
You training to failure on any of those sets? If not, add more weight. If you are at least hitting that 3rd set with no RIR and growth sucks, add a couple extra down sets where you can barely hit your rep range, or maybe try burning your shit up with some drop sets after that 3rd if time is a constraint as to why you're not doing more than 3 sets in the first place.
Usually, but not always. I'll try that.
>How's your strength
I don't know, not great? I can 3x10 bench the 45 lb dumbbells, everything else between 15 (for literal raises for example) and 25 pounds (shoulder press).
>Have you deloaded?
No
There is only three possible explanations.
You trained too hard.
You didn't train hard enough.
You are delusional.
You been fricking half assing it for a year, what the frick are you doing? And if not half assing it you been doing it so inefficient you are cucking your self out of gains. You could be benching 70-90kg for 5 by now, squatting 2+ plates, deadlifting 3+ plates and here you are after a year db benching 45lbs for 10? Do you even squat? Do you even deadlift? Do you even fricking lift? What is this anon?
>sets of 3x10 for most exercises, also been trying to eat more. How can I actually start getting bigger?
You should work out in different rep ranges. Do some sets of 5-6 on bench, squat, deadlift, ohp, and get those numbers up. That is how you get bigger you silly gayget. And track your fricking calories.
I wanted to focus on hypertrophy over strength like I said. I got the routine from someone on here.
>here you are db benching 45 lbs for 10?
What's wrong with that? I read that db bench focuses your chest more. I realize it's not that much weight but it's a set of dumbbells. I don't know what you want from me.
>Do you even deadlift?
Did you even read my routine?
>Do you even squat?
I tried but it hurts my back.
good bait my man, not even mad
What is wrong with you motherfrickers? Are you gonna offer advice or just keep insulting me for no reason?
strength is hypertrophy you fricking moron there is not a single person on this earth that cant lift 1/2/3/4 but is jacked
>strength is hypertrophy
Nice try but I'm not going to do a shitty powerlifter routine so I can look fat
Put the leg press in the garbage and do BSS with front foot elevated for a good ROM and watch your quads and glutes blow up. Or use a hack squat or pendulum squat if available. I never got anywhere with leg press
>t. ATG back squatter
You have bad genetics. People with good genetics gain a lot of muscle after a year doing any random routine without being autistic about it.
>doing a 6 day a week routine as a natty
>heavy deadlifts 2x a week at start of back day
>fatigue yourself with a leg lift on every back day
>no focus on strength or varied rep ranges
>eating a measly 100g of protein
Tell me op did you make this program yourself? Actually don't because I know you did and eat 1g/lb of body weight don't listen to the cuckc telling you to eat 90g or some gay shit. Would you rather have slightly more than you need or less? Also dump that dumb routine and gtfo deadlifts out of your back day if you insist on keeping you crap 'program' and do 3 on 1 off not 6 on 1 off
ESL powershitter spotted
I'm Australian and train body-building but nice try you homosexual cuckold seppo
>also been trying to eat more
Lol idk lanklet, sounds like you aren’t eating enough of the right stuff. Have you tried reading the fricking sticky?
>it’s another “OP didn’t read the sticky, has a shit routine and doesn’t eat right and is now wondering why he isn’t getting IST” thread
>another moron calls it shit without explaining why because he wants to troll
growth from 0 is slow for natties but it also seems like you aren't giving the training the intensity it requires
OP, are you Indian?
And by the way, what do you morons mean my diet is shit? Meat + fruits + veggies + eggs is a bad diet according to you?
Eat more.
Do you literally count to 10 !? YOU REP UNTIL YOU ARE DONE ! Not until you've counted n reps. Choose the weight so most of your sets fall into the rep range you desire. But REP UNTIL THE SET IS DONE.
Eat more. Train harder.