I’ve been working out since this summer minus like a month or 2 in the fall. Am I just not patient enough, is it because I get at most 6 hours of sleep?
Bicep curl 20
Trx incline pull up
Hammer curl 15 or rope curl ht 6 25 lb
Incline pushups
Tricep cable 20
Overhead shoulder press 15 lb
Leg press 240 lb, warmup 200
Leg curl 60 lb foot 4 leg 2 back 6
you are pear shaped
Lack of consistency. In the last 6 months you worked out for 2, took 2 off, then worked out for two. 2-4 months of training hardly enough to see any real progress. Did you track anything? How many times a week did you work out?Plus your sleep sucks. I would bet your diet sucks too.
I workout 6 days a week for about 20 minutes.
My diet isn’t that bad, I try to eat a lot of protein, dairy, greens, I could eat less carbs.
>20 mins
Well there's your problem. Do 3 sets of each excercise with adequate rest in between (~3min)
Hit each muscle twice a week
lmao my warmup is longer than your entire workout
do 5x5 bench press, pull-ups, overhead (strict) press, and squats. all barbell exercises, i swear to god do not touch a single fricking dumbbell for at least 6 months. if you can do 5 sets of 5 reps at whatever weight you picked, add 5-10 lbs to the bar next session. go to the gym 3 times a week. if you can’t do the last few sets of 5 reps, still make sure you do 25 reps in however many sets it takes.
i did this my first year lifting and put on 25lbs of muscle that year (140 to 165)
you’re going to make it, you just have to train with intensity and purpose.
same guy here, split it into 2 workouts
workout 1:
bench press
squat
workout 2:
overhead press
pull-ups
if you think your arms are lacking, you can add in curls and skullcrushers 3x8-12 but don’t let it detract from your main movements. you’re skinnyfat but the problem isn’t that you’re fat, because you aren’t. you don’t have any significant muscle mass to give you any kind of shape. eat at a slight caloric surplus and get enough sleep but you’re pretty untrained, the noob gains can overcome a subpar diet and sleep routine. lift substantial weight, start putting up some decent numbers and the size and aesthetics will follow
1
>Two compounds in one day
2
>Push and Pull in one day
Dont do this shit anon, do the classic Push, Pull, Legs for proper progression.
Workout 1: Bench and Tricep work
Workout 2: Back and Bicep work
Workout 3: Legs and Ab work
Super easy, do it once or twice a week depending on how you feel.
>shit programming
>inconsistent
>probably shit diet too
gee I wonder
bullshit, stop larping. that body have never entered a gym. you would have minimum gains at least in you biceps
You just have shit genetics, just do calisthenics or something instead of wasting money and space in gym
My gym is free, and I know, it’s not fair 🙁
I do that
I definitely need to lift more intensely. How long did it take you to notice gains? When did others notice?
i noticed actual physiological changes after about 6 months but i was insanely DYEL, literal skeleton. so i responded really well at first. after a year i could tell i had actually grown and had put on a decent amount of weight.
for reference i started lifting at 5'10 100lbs in 2018, im 140lbs now and still have a twink belly. but thats just because i dont work abs like i used to and put on a little bit of fat
> 5'10 100lbs
Are you serious?
>5'10 100lbs
did you have eating disorder?
No you dont or your rest time alone would take you over 20 minutes
>am i just not patient enough
yes.
>What am I doing wrong?
you arent trusting the process, probably arent lifting with enough intensity and eating enough protein. it takes years to grow muscle naturally unless you are gifted in that regard. so suck it up, keep lifting and eating, focus on shit outside of the gym as well because youre just tormenting yourself if you fixate on your body and progress
>I’ve been working out since this summer minus like a month or 2 in the fall
>minus like a month or 2 in the fall
2 months out of 6 is kinda big thing.
You need weekdays of consistency. 8-9 hours sleep. 100 grams or more of protein. Lift hard, live heavy, 3-4 sessions of 45 minutes to an hour sessions a week.
You're the classic "Hurr i work out but see no results" for 20 years who is half assed. Meanwhile you input 3 months of dedication, and it radically changes.
Yes, celebs roid often for movies, but some of them do dedication for 3 months hence the transformation.
https://skinnyfattransformation.com/
Thank me later
There is a guy in the gym just like you.
While others "fight" the last rep, you see the slow down in the rep, the weird faces... this dude approach the first set with a dread in the face, like he don't want to be there.
He is like 180 cm, 80 kg I see him grab some pussy ass weight (5kg?) to do pullovers, and "struggle" with that shit. I don't care about the weight, its the face, the lack of commitment.
F u c k y o u
How many times your workout a week. Why don't you use dumbbells, barbells, dips and pull ups for a progressive overload?
Okay
just keep at it, make sure you are lifting and eating. Focus on metabolic health, limiting stress, meditation as well as sleep. Your body looks good when you treat it good.
I can’t sleep until like 3 am, which sucks because I wake up at 9 for work.
I think it’s withdrawals from edibles because whenever I don’t take them, I can sleep a lot better.
Any sleep advice?
take 3-5mg melatonin at the same time every evening for about 2 weeks. Don’t take naps during the day.
also work out with some degree of difficulty and physical exertion to make yourself tired maybe?
Anon I used to be like that, I know its counter intuitive but all you really need to do is just close your eyes and start counting.
I know you wont believe it, but thats really all it takes and your body naturally gives up.
Though I usually just watch a youtube video at 10pm with the lights off and then just close my eyes and listen then I open them and its morning
Why aren't you flexing your arm? Is that supposed to make the photo more humorous?