be me in january 2021
>3 years lifting at this point
>bench 2pl8 for 5
>~255 1 rep max
>weigh 220lbs
>dyel as frick
>weak as frick
>frick it
>start benching 3 times a week for a year and gain 50lbs of bodyweight
>fast forward
>be me in january 2022
>weigh 270lbs
>still can only 1rm 255
>still dyel as frick
>still weak as frick
>frick it
>switch to 5/3/1 for 6 months
>idk anymore
>fast forward
>be me in june 2022
>about 265lbs
>still can only 1rm 255
>still dyel as frick
>still weak as frick
I bet you don’t get enough protein
is 230g a day not enough?
Not if you weigh 265 lbs it isn't. That's only 1g of protein per pound of bodyweight. You should be eating close to 300g of protein per day. That's about 40% more than you're eating now you dumb niggorilla.
*LESS than 1g of protein per lb of bodyweight. I'm tired.
Its 1g of protein per pound of LEAN bodyweight.
How many people do you know who have 300lbs of muscle mass?
>You should be eating close to 300g of protein per day.
Holy shit LMAO, you have to eat 1,5 KILOGRAMS of chicken a day, everyday, to meet those.
Imagine being this moronic
Its too much idiot, at that point carbs and fats would be way more beneficial
it's .5-.8g per lb, and that's just the rule of thumb because it's for normal people at a healthy weight not obese fricks.
nah he probably sleeps less than 10 hours a night. Wagies will NEVER understand that sleep is literally better than steroids for muscle growth.
eat properly homosexual also lift properly
i do lift properly and i do eat enough calories and protein
sup gynoBlack person, how was your day?
Stop chasing the big numbers and stop doing 1rm max bullshit
All you’re doing is opening yourself up to injury
No one but you cares about the number
Drop this attitude
Think, am I keeping myself healthy
This is what it should be about
The physical and mental and spiritual health are all intertwined
You are making your body strong to make your mind and spirits up
Similar to how if your mind is down
So will be your body
Believe me once you get really fricked up somehow you’ll be thankful your body was in good shape otherwise it could be worse
I didn’t think this way when I was younger but life forced me to
weakgay cope
Found 5/3/1 BBB guy who benches 255@270 lbs. Guess it wasn’t a larp.
>posted 14 days ago
https://www.reddit.com/r/531Discussion/comments/vi8r1v/all_of_my_lifts_are_stuck_not_sure_what_to_do/
https://desuarchive.org/fit/thread/67300967/#67300967
I’d suggest you read 5/3/1 for powerlifting if strength is your goal (available in the pastebin).
>redditspacing
frick off
got his ass
How many times are you going to post this? Stop being a wimp. Be a man of action.
Go back.
OP is literally a redditor.
So are you
>sensible advice
>ignored by morons
horticulture. think.
*clips ear*
Tagged em and Bag em!
Ain't nothing wrong with being weak. It saves me a lot of work. I volunteer at a thrift store where the seniors I volunteer with or even the customers will do the heavy lifting for me. One time a +60 year old woman took on the task of helping another customer carry a washing machine she'd just bought.
My mom will recruit my sister and my female cousin to help with practical tasks around the home. Anon didn't have to spend all weekend helping trimming bushes, because anon is not very strong.
>fat slob
Have you considered laying off the cheesecake you fat homosexual
Something IST often overlooks because they don't want to admit powerfat mode is shit: You're too fat. You've always been lard mode. Your body is using up more resources just keeping your fat rather than building muscle.
>OMG what about strongmen they're fat and strong as frick!
You obviously don't have the natural test to be strongfat nor do you roid to be a strongman.
There is a rather forgiving zone of fatness in which your body can support your optimal muscle growth. Too lean and you won't grow well without roids. Too fat and you won't grow well without roids. You are the latter. And I mean really forgiving. For a lot of guys it'll be like 10%-20% BF.
Even if everything I'm saying is absolute bullshit, get lean anyway, because if you can't get strong, at least you can be not a pathetic fat frick.
>if you can't get strong, at least you can be not a pathetic fat frick
if you cant get strong then you are pathetic regardless
do strongmen roid too? i'm not familiar with the sport. do they even test for drugs?
no lol strongman is the only sport that actually encourages doping actively except maybe some powerlifting leagues. The only goal is to see strong fat men lifting as heavy as possible.
post body, maintenance calories and macros
You've reached max level. Keep training the rest of your life so you won't go down, and lose some fricking weight holy shit fatass I hope you're at least 6'3
>max level
>a barely intermediate bench most people can reach in a year
lifting is an absolute joke
Everybody's body is different. If you're a manlet or a low test beta, the maximum strength your body can reach is going to be below average for a high test 6'4 beast.
The only way around this hard limit is to roid.
natty lifting is a joke
>get confused by roiding influeners
>if only i get fat i'll be big
>get fat
many such cases
I know people say you shouldn't program hop & I get the sentiment but if you haven't gotten stronger in several weeks, unless you're very strong, you should immediately make a small adjustment, (more volume if you always perform at around your best but never gaining anything new, or less volume if you're frequently under-recovered). Only a moron or a totally apathetic person would do the same thing for a year without progressing, and since you gained 50 pounds I'm gonna say you're a moron
>be literally everyone else in the world
>can't bench half plate even if their life depended on it
You're in the upper echelon
Don't be disingenuous, out of the people that have been lifting for as long as OP and weigh as much as him and have been focusing on strength training that number is complete ass
It's all about who you comparing with.
You're still better than 95% of humanity, stone most don't even know what a gym is, much less set foot in one
el trollfaec
you are low test, get tested and hop on TRT
You forgot to go on a cut fatto
>8 years liftin
>don't count calories
>don't bulk don't cut just kinda recomping
>bench went from 40kg to 160kg
>went from incel wow kid to 8.5 chad
Lol lifting is a cheat code
I'm only a couple years in (less if you count covid lockdowns as resets) but this is kinda my strategy (except for the calorie counting, I'm shit at controlling my intake otherwise).
i already read it
try lifting with slightly arched back, shoulderblades tucked back, and make sure your arms are wide enough so your forearms point perfectly straight up when you go down, making the movement more efficient. Remember to breath in as much air as you can for PRs because it stabilizes your chest.
Form matters so much.
I would also recommend heavy pause reps if your stuck at the bottom or heavy holds if your stuck at the top. Use a spotter for these.
>actual lifting advice from a 315 bencher at 225, so I'm closer to you than a lot of people.
of course I benched 315 at 225 after about a year and a half of barely lifting cause im not a weak fat homosexual like you
it isnt my fault my genetics are so garbage i cant lift basic weight
>uses fit meme workouts and diets
>has no gains
Yeah, uh, you know this is a shitposting forum right?
Increase fat means increased Estrogen and lower test
https://pubmed.ncbi.nlm.nih.gov/429508/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3955331/
>The fact that obese men have lower testosterone compared to lean men has been recognized for more than 30 years.
Keep being a fat fricking moron.
anybody else would have easily blown past 3pl8 bench i just have garbage genetics