can someone make me a checklist of things to refer to for why i might not be growing?
for context
1. i lift consistently, and at an intensity of 7-8 RPE
2.i hit my protein goals, around 100-130g a day
3. i lift at maintenance calories
4.i take creatine
5. i do moderate weight and high reps
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these guys on IST who say they workout for years and get nothing should just suck it up and work with a personal trainer for a while. clearly you're doing something wrong and just learning bro science from youtube isn't cutting it.
so what am i doing wrong
Only a pt can tell. Same reason you get told to frick off to the er when you have a burning pain radiating down your leg, seemingly flowing from your back and you can’t hold your pee anymore. You probably herniated your disc, what the frick is IST gonna do? Laugh at you going to snap city is all.
sexo
have you tried lifting to failure and lifting weights that give you a five rep max? you really should be seeing some progress even after just two months of doing everything you described
when you lift make sure you're using THE MUSCLE youre working. Its very easy to let your arms take precedent
i do take note of the mind muscle connection thing
i have yes
>1. i lift consistently, and at an intensity of 7-8 RPE
turn up the intensity
what is your program like
>2.i hit my protein goals, around 100-130g a day
an adult male needs WAY more protein
>3. i lift at maintenance calories
so eat more calories dumbass
>4.i take creatine
placebo shit
>5. i do moderate weight and high reps
so?
>3. I lift at maintenance calories
Gain weight homosexual
>but I don't want to get fat
Have fun spinning your wheels
>maintenance calories
The only guys who can lean bulk effectively are the ones who were already fat when they started. Eat some real food, twiglet
shit weedy pasty nerd genetics
the sooner you accept it the better
>i lift at maintenance calories
I mean... you probably already know why.
I did this for way too long and all that time was wasted. Eat a bit more. Nobody says that you have to get fat.
>Lift at maintenance calories
Eat at a surplus, homosexual. Why is this even a post?
U forgot the most important step
6. Blast gear
>next question
>i lift at maintenance calories
That's the problem. Your spending every dollar you make and wondering why your savings isn't growing.
>sleep
Get 8hrs a day
>diet
Actually get it right, track your calories and macros for a week or two
>consistency
Self explanatory
>effort
Self explanatory
>routine
If you were on linear progression, then it's time to add periodization, if you are already doing an intermediate routine, consider dup, or a more advanced program
In that order
Up protein to 200g a day. Thanks me later
More often then not when you plateau the reality is that you're not putting in enough effort. The body only builds muscle when its operating near the threshold of its capability. If you find yourself coming out of your workout feeling comfortable and not exhausted then you have your answer
>2.i hit my protein goals, around 100-130g a day
lol @ op
do we even bother to help this homosexual when he doesnt even know the very first thing when you start to lift
1g per lbs is not a meme idiot, i used to think it was too and i was in your gay little shoes
.8g per kg is more than enough for natties. 130g is well beyond that. Don't fall for the 1g per lb bullshit. Only people blasting high amount of gear need that
>8g per kg is more than enough for natties
post body
This
Post physique
>Only people blasting high amount of gear need that
my test is 1300ng/Dl so i guess i need it
you're saying low Ts need less protein? How do i lower my T
Make sure you're:
1) Getting enough good quality sleep, drink a protein shake before bed to give your body some protein to recover and repair the muscle damage
2) Eating at a caloric surplus. Increase the carbs and the protein.
3) Increasing RPE to failure, don't leave too much in reserve
Things are much simpler than what you'll be presented with from the general fitness influencer. Stick to the core, simple things and you'll see results.
.
>1. i lift consistently, and at an intensity of 7-8 RPE
Most people's @7-8 is actually @5-6
>3. i lift at maintenance calories
Unless you're a fattie, where do you expect the muscle weight to come from?
rpe doesnt mean anything and you probably arent pushing yourself
Where can I get some cheap online personal trainer?
End every exercise with RPE 10/Failure. Don’t leave anything in the tank. Then do partials. Also if you’ve been doing the same exercises for a while try completely switching everything up to give your muscles a fresh stimulus. Also if you aren’t gaining weight consider that you aren’t eating enough.
YGMI it just takes trial and error
are you vaxxed?
Switch up you routine. Shock the system
>i hit my protein goals, around 100-130g a day
Must be yuropoor moron, you need at 2x protein pr lb of bw, no wonder you're perma skelly mode
you’re probably not eating enough calories, but also gotta make sure you’re getting enough quality sleep and rest time so your muscles can heal. doesn’t matter how hard you train if you don’t give your body a chance to regenerate friend
>i lift at maintenance calories
Literally eat in a surplus, what the frick? You answered your own question there.
wait you need to bulk to gain muscle?
>wait you need to gain weight to gain weight?
Yes
Im doing a PPL consisting on:
Push:
- Bench press 4x5
- Dips 4x5
- Inclined bench 3x12
- Cable Flys 3x12
- Shoulder Dumbell press 4x12
- Lateral raises 3x12
- Triceps extension 3x12
Pull:
- Pull Ups 4x5
- Pull down 3x12
- Seated machine row 4x12
- Dumbell pullover 3x12
- Preacher curl 4x12
- Hammer curl 3x12
- Dumbell curl 3x12
Legs:
- Squats 4x5
- Leg press 3x12
- Hip trust 3x12
- Leg curl 3x12
- Leg extension 3x12
- Calf 3x12
- Abductors machine 3x12
Is it too much?
Because you jerk off all the time.
>3. i lift at maintenance calories
Mmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm.. maybe that's the problem you full blown idiot. How do you expect to GAIN muscle if you're only eating enough to MAINTAIN it????