Not a fat c**t. Diet is autistically correct. Cardio twice a week - 10k run, 40k ride.
Tried Brosplit and PPL, 3 x a week
Only 2KG added to dumbbell lifts in 3 Months. Why am I such a worthless c**t? Where are the noob gains? Should I just KMS?
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sounds like youre just a weakwilled homosexual whos too afraid to grab something heavier
Tried that, got tennis elbow then golf elbow plus some horrible clicking in my hip.
Whats your training age?
Running for 4 years
Riding for 10 years
Lifting for 4 months
thats nothing. are you keeping rest between sets constant? if so, increase your rest time from e.g. 2 to 3 minutes.
what form of progressive overload are you using? i assume you are increasing your weight while expecting the reps to stay the same. instead, increase the weight and start with a lower rep count which over the weeks you slowly increase until you have reached the max of that range (e.g. 12/12/12). increase weight again and repeat.
>i assume you are increasing your weight while expecting the reps to stay the same
This is the bit that I don't fully get. Less reps even with a heavier weight is less work, e.g. 12 reps at 15kg to 8 reps at 16kg.
i would recommend getting a sport science book on libgen or so, if you want a comprehensive look on progressive overload, overcoming gravity has a good and short summary.
there are way more variables that come into play when you want to stimulate muscle/strength growth (reps, rest, time under tension, range of motion, weekly intensity and so on).
keep as many controlled while only varying one to keep track of it.
in your example even with less reps the higher weight would still send a signal for the muscle to adapt. for a classic hypertrophy training stay in the range of 6-12 reps with a rest of 2/3 minutes with 3-5 sets. stay at 90% intensity and over the weeks slowly increase the reps starting at the end (8/8/8, 8/8/10,..., 11/11/12). increase the weight once you have mastered the end of the rep range. there are way more options but i think this will work for you bro.
just do SS stfu sports ~~*science*~~ gay
post body
>overcoming gravity
Thank you for the heads-up on this, there is a ton of good stuff to learn here.
Really appreciate the detail and the comments bro!
have you tried lifting?
>Diet is autistically correct
is your weight increasing?
Maintaining 85kg@188cm. Was expecting it to increase slowly with muscle growth but see OP.
Not at all interested in becoming a fat c**t for numbers, aiming to convert body fat until 12%.
ah yeah recomping is not a real thing bud
well done wasting the past four months being a dumbass
Is the suggestion here that bulk/cut is the only way to go? i.e. it's impossible to build muscle without looking like an American?
Long distance cardio is catabolic. If you want to get strong, stop doing as much and eat more. Unironically do SS. But idk why I'm typing this because you're incapable of doing it.
10k/40k a week is not long distance, barely even middle distance
> Recommending SS
Not interested in getting that blob look for numbers.
Cool, enjoy continuing to make no progress.