need advice, cant progressive overload

i’m currently on a PPL split and i cannot for my life fricking progressive overload

i’m using the hevy app to track the following
1. PR for weight
2. PR for best set
3. PR for total volume

on my push day rarely do i ever hit a new PR, i just get stuck with the same weight, reps, sets etc

what the frick should i do? and no it isn’t as simple as doing an extra set because if i did that it’ll mean i’ll have to do that same number of sets the next session, and the cycle repeats if you get what i mean

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  1. 3 weeks ago
    Anonymous

    Nice skin, bro.

  2. 3 weeks ago
    Anonymous

    Quit with all the nerd tracking shit and just lift. Typical beta coomer mindset.

    • 3 weeks ago
      Anonymous

      I CANT PROGRESS YOU moron AND ITS BEEN MORE THAN A MONTH

      • 3 weeks ago
        Anonymous

        Eat more, sleep more, take a break, or mix up your lifts. You can’t just do the same shit everyday you’ll plateau.

        Critical thinking is dead use your brain.

        • 3 weeks ago
          Anonymous

          https://i.imgur.com/BxwDW2c.png

          I don't know anything about an app for PPL (I assumed there would be tho); so I cannot comment on that.
          On PPL there's this different approach of doing extra reps/sets until the day you feel comfortable enough to increase the weight and go back to the original volume.
          If you're stuck it means three things:
          1. not resting enough at night
          2. not eating properly
          3. natural limitations
          Or you can deload and see for yourself.

          actual advice on IST, I can't habeeb it

        • 3 weeks ago
          Anonymous

          >take a break
          take a break from what?

      • 3 weeks ago
        Anonymous

        If you're trying and failing to progress, you're going to failure every time, right?
        Then nothing is wrong, you get a bit stronger every time so you'll be able to progress eventually.

      • 3 weeks ago
        Anonymous

        Try progressing on your form, get stricter for the same weight/reps. Can you do pause & tempo reps? There's subjective measurements of progress that can't be tracked in an app that only cares about numbers - does the set literally just feel better than last week? That's progress too.

  3. 3 weeks ago
    Anonymous

    I prefer milfs

  4. 3 weeks ago
    Anonymous

    I never ate ass what is it like bros

    • 3 weeks ago
      Anonymous

      It's sort of like holding a girl down while you tickle her, the fun is from the reaction more than the action

    • 3 weeks ago
      Anonymous

      Not good. Like licking metal but then you realise it's sweaty shit with loads of little hairs. It's nothing like porn. Most girls ass and pussys are spotty, red, hairy, flappy, sweaty and smelly. God damn i hate when their rashy ass and vag has hair that they missed when shaving because they're lazy useless c**ts.

      • 3 weeks ago
        Anonymous

        >Most girls ass and pussys are spotty, red, hairy, flappy, sweaty and smelly
        wut? thats just because you are banging disgusting fatties

        • 3 weeks ago
          Anonymous

          Nope

  5. 3 weeks ago
    Anonymous

    It's almost always having to eat and/or sleep more.

    • 3 weeks ago
      Anonymous

      i struggle with eating enough
      i’ve been stuck at 66kg for a ywae

      • 3 weeks ago
        Anonymous

        Well there's your answer then dumb homosexual.

      • 3 weeks ago
        Anonymous

        how about some protein shakes, they aren't like eating.

        Be me.

        Take girl in picrel home after night at the bar.
        She ends up squirting all over the bed...like BAD.

        I've never seen anything like this before.

        bed for sale?

  6. 3 weeks ago
    Anonymous

    Be me.

    Take girl in picrel home after night at the bar.
    She ends up squirting all over the bed...like BAD.

    I've never seen anything like this before.

  7. 3 weeks ago
    Anonymous

    deload week?

  8. 3 weeks ago
    Anonymous

    >what the frick should i do? and no it isn’t as simple as doing an extra set because if i did that it’ll mean i’ll have to do that same number of sets the next session,
    You're moronic.

    Each session pump out an extra set or an extra couple if reps per set, then after a couple of weeks drop your training volume back down and increase the weight.
    Then start upping your training volume with the new weight.

    And make sure your macros, micros and sleep are on point.

  9. 3 weeks ago
    Anonymous

    I don't know anything about an app for PPL (I assumed there would be tho); so I cannot comment on that.
    On PPL there's this different approach of doing extra reps/sets until the day you feel comfortable enough to increase the weight and go back to the original volume.
    If you're stuck it means three things:
    1. not resting enough at night
    2. not eating properly
    3. natural limitations
    Or you can deload and see for yourself.

  10. 3 weeks ago
    Anonymous

    Reduce frequency. Once you get to mid intermediate or you're over 30 frequency usually has to go under 2/week. Somewhere between 1.5-1.8 seems to be the sweet spot for fatigue, stimulus and recovery for mid to late intermediates.

    • 3 weeks ago
      Anonymous

      Im 31, I bench 145kg at 72kg bw and my frequency is typically 4-5x. Usually 5x.

      • 3 weeks ago
        Anonymous

        For how long have you been doing that?
        I stalled hard after 3 months on a 5/week fullbody routine with varied movements. I saw gains really quick at first but they were stalled around the first week of the third month then started sliding back and two budding injuries.

  11. 3 weeks ago
    Anonymous

    Take the mentzer pill.

  12. 3 weeks ago
    Anonymous

    >seamless shorts
    >look at the shorts
    >seams

  13. 3 weeks ago
    Anonymous

    Could be a number of things. When was the last time you deloaded? Are you in a surplus, or deficit? How long have you been lifting? How are your out of gym variables? (Sleep, stress, etc) how many days a week are you training? How much volume are you doing?

  14. 3 weeks ago
    Anonymous

    Have you tried pushing harder?

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