i (26, 5'9) dont know whats wrong but i cant increase my strength no matter what i do. i have this problem for about a year now and i tried different things:
>longer workouts
>different workouts
>eating way too much
>eating absolutely clean
>never did any drugs
>avoid plastic wherever i can
>enough sleep
I have now gained about 5kg weight since my last cut and i can barely lift more than before i gained the weight.
before that problem everything was okay, i didnt change anything. it feels like i just stopped gaining strength for no reason. even if i get absolutely raging mad at myself, give 110% and torture myself, NOTHING WORKS.
and im not even strong, i just bench 24kg dumbbells 8x4 this cant be my limit, women can lift that weight, if this is my limit, i will take steroids. 1,5 years ago i could bench press 30kg dumbbells, so it cant be genetics.
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Have you tried not over training and just stimulating then letting your body recover?
This - rest days and deload weeks are essential to build strength. And eating more of course. Mass moves mass.
you dont train hard enough
Post body
There's a lot of implied shit that you're doing wrong.
1) You've only been lifting for a year yet it seems like you're trying to do all kinds of random shit every other week. Stop. It takes time for any program/diet to show progress.
2) You're reading all kinds of absolutely moronic meme broscience shit. I assure you people were building muscle long before the internet was invented. There is no super secret technique you've been missing all these years. For beginner progress it's simple shit. Even if you're not doing the most optimal thing, you'll still progress given adequate time and effort.
3) You don't even have decent equipment. If you are looking for strength gains, you're going to need actual strength equipment. Going ottermode or some shit is fine with light dumbbells, but if you are really looking to measure progress with strength training, you need actual weight, whether it be heavy dumbbells or more preferably a barbell.
Keep it simple, you fricking moron.
Im lifting for around 5 years now, with a 1 year break because of corona abe i never had this problem which started about a year ago.
i just keep adding more workouts and hope it will do anything. my chest- and biceps-day lassen for around 2 hours.
my equipment consists of dumbbells, a barbell, ebough plates and a bench.
how much is too much? i tried 12x4, 5x5 and 8x4, always until failure during the last set
please dont tell me i have kleinfelterssyndrom
>my chest- and biceps-day lassen for around 2 hours
that just proves you dont train hard enough
if you actually trained hard you couldnt do anymore volume for a given muscle after 30 minutes
how do i train "harder"?
dont stop lifting the weight right when it starts to get uncomfortable
Only you can tell how much is too much.
Go full body every other day and don't train to failure(keep 1-3 reps in reserve on final set). Start with 1 set per body part part and increase it week by week until you feel like it's too much.(Only because you are likely extremely over trained, if you weren't you can start with 3 sets)
You can listen to successful natural bodybuilders and look what they did in the 40s and 50s like Marvin Eder(365ohp,500bench at 200lbs bw) and Leroy Colbert (21 inch arms natty)
OR you can listen to roid troonys and think a 200lbs ohp is impressive.
i think i got the problem. i calculated my fat intake, it is around 60g, but were supposed to eat 1,0-1,5g per kg. because of that i became low test. the problem is that i eat oats and milk (low fat) for the most part. i thought 30g of peanutbutter would be enough, but thats not it. i need to chug olive oil right now
thank you /fut
The frick are you on about, is this bait?
Fat intake doesnt matter in the great scheme of things. It does not boost test
Work on the antagonist muscle to whatever you're trying to improve. For chest this is back, biceps will be triceps. I can't really explain why this works, just that it was suggested to me and after focusing more on back strength and THEN going back to bench, I smashed through my plateau.
>my equipment consists of dumbbells, a barbell, ebough plates and a bench.
I home gym and always struggle with isolation work. Depending on where you fail the lift, you might need to focus on the associated secondary muscle. For example if you're failing the lockout portion of bench press, you'll need to improve your tricep strength. Get a basic cable like pic related. It's pretty cheap and doesn't take up much room, but really helps with isolation work.
sounds like you need to take the HIT pill. embrace bi-annual workouts with 2 years of rest.
>five years for this
you needed to rearrange how your exercise routine worked at the 3 month mark
Hey
>lifting for strength with 24kg dumbbells
>nothing works guys, gonna need roids I guess
post body
Are you sure you just aren't impatient? Once you max out your newbie gains you generally won't lift more than an extra 2.5-5 lbs a month.
Too much fapping
Do negatives. Strength comes from neurological adaptations. You're too weak willed to create those through natural lifting so do negative controlled holds where you're forced to push as hard as you can. This will create those neurological adaptations. Most importantly, don't be a little b***h.
You get the gains you deserve.
Get your workouts on point. If you don't know what that means, do 5x5 until you understand. THEN do some other program.
https://stronglifts.com/5x5/ Read it
Get your fricking diet on point. Aka count your calories and TRACK your fricking macros for your goal.
Sleep, 7-8 hours.
if you can't hack it u NGMI
There's a girl at my gym with that build. Long red hair and that exact ass. Really helps get the blood flowing.