Thread 76555457

For 3 months now, I have been going to the gym 2x a week and also been running 2x a week with some stretching afterwards. The weight I can lift, the sets and reps and also how many miles I can run have all been going up consistently.
However, my body has remained completely the same and still looks like shit, I still feel depressed and I am still extremely lonely to the point I almost start crying whenever I see these cutesy couples at the gym.
Why?

>>76555457 (OP)
Twice a week is fine for beginners who are slowly getting started, but it's almost too little. It also takes months of consistent work to see changes. If your lifts are going up and your performance is getting better you just need to be patient, but potentially adjust your diet depending on your goals.

>>76555470
I want to add another session of either running or lifting in the future but I feel that working out 5x a week is the limit of what I can recover from. Do I have low test maybe? Or just bad genetics?

>>76555457 (OP)
According to the retards in this board, all you have to do is "just lift weights bro" and not worry about diet or training specifics.

>>76555457 (OP)
>ask stupid question out of emotional pain
>doesn't provide stats
age, height, weight when started, weight now, routine.
I know it hurts m8 but don't be retarded, there isn't much we can do if you don't help us get the picture and understand what's going on.
there's always a solution.

>>76555457 (OP)
>Why?
1. You are obv mentally ill.
2. You are so fat that any muscle gain is invisible
3. You have body dysmoprhia

>>76555494
Either isn't a problem for noobie gains.

Btw, low test is more of an emotionless depression. I should know.

>>76555457 (OP)
4x per week plus high proton diet

>>76555508
>25
>5'9" manlet
>183lbs when started
>183lbs now
Routine is a full body workout 2x a week.
>4 sets Squats
>4 sets pull ups
>4 sets overhead press
>4 sets romanian deadlifts
>4 sets facepulls
>2 sets some core exercise
For running, well, I just run honestly and try to increase mileage per week slowly. I can run a 5k now.

>>76555526
Your Routine is garbage

>>76555526
>full body workout
>no triceps
>no biceps
>no forearms
>barely any side delts
>barely any abs
>barely any chest
gee I wonder why you look the same.
are you trolling? real question because if you aren't then I think you might be legitimately retarded.
quit that laughable routine, the only decent exercise in terms of aesthetics in that list is the pull ups.

also, if your weight stays the same and you don't see a change in your appearance then your diet is wrong, but there's a big chance your body changed a bit and you don't notice, this is why you should take meticulous pictures before you start training to see progress later.

>>76555543
>>76555553
I just took the SS template and added a few extra sets to the exercises.

>>76555526
Stop running so much.
Add a bench press or pec deck exercise and reduce the amount of deadlifts and squats you are doing.
Running is shit for body recomposition, it induces muscle damage and fatigue.

It takes years to get a good physique as a natural who isn't literally dwarf sized.
If you are fat then cut, if you are skinnyfat then cut.
If you don't have abs you are fat.
Don't waste your time trying to bulk.

>>76555553
>no biceps
>Pullups
Pick one

>No triceps
>OHP
Pick one

>No forearm
>RDLs
Pick one

>barely any abs
>Squats, RDLs, Pullups, core exercises
Pick one

Side delts are rather unimportant at the start
You have a point with lack of chest though

>>76555558
yeah, SS is a well known meme that even when everything is done perfectly gives you a horrific body for a man.
get a proper full body work out, make sure to have at least one excercise for each important muscle group:
>triceps (dips, tricep extensions, machines)
>biceps (chin ups, bicep curls, machines)
>shoulders (pike push ups, handstand push ups, lateral raises etc)
>chest (dips with chest technique, push ups, bench press)
>abs (leg raises, I don't know others that actually work)
train each of these muscle groups at least 3 times a week, then you can add whatever bullshit you feel like adding, or just find a routine online that hits the muscles I mentioned with some of the excercises I mentioned.
make sure you reach failure between 8-12 reps, after you reach 12 reps add weight and build up to 12 reps again and repeat, this is training for hypertrophy.

I don't think I wanna ask, but do you even know how to eat properly? otherwise working out is absolutely useless.

>>76555581
Okay thank you I will try to cut, I am too fat anyway.
>It takes years to get a good physique as a natural who isn't literally dwarf sized
I don't have years man, I am almost 26 years old. I need to change my life before 30 or else it's DOOM because I am a NEET and it's my last chance to make something out of myself. Should I hop on steroids?

>>76555609
Give it a year and you won't look like shit anymore. Then you'll still have 2 more years ahead of you to look good but it's all doable before you're 30.

>>76555600
>no biceps
>Pullups
they barely work biceps, it's mainly back
>No triceps
>OHP
again, barely works triceps, it's mainly shoulders and chest.
>No forearm
>RDLs
maybe, but I don't think it's good enough to count
>barely any abs
>Squats, RDLs, Pullups, core exercises
none of those work for abs, execpt for the 2 (two) sets of core exercises he mentioned.

come on man

>>76555607
What if you are a woman is SS ok?

desu I don’t want a muscled up upper body so I don’t look manly.


>>76555614
So what is the point of compounds then?

>>76555629
They're the bread and butter exercises for strength and to build most muscles involved in the movement but especially the largest ones. Most of the smaller ones involved in the lift typically don't get enough direct stimulus to maximize hypertrophy, which is why you add accessories where they are isolated.

>>76555629
>What if you are a woman is SS ok?
tehre's better routines for legs/glutes but I guess it should work, yeah.
>I don’t want a muscled up upper body so I don’t look manly.
I reckon you'd be safe but in any case, are you one of those retards who are scared of accidentally becomming muscular? do you think it's that easy you can get there by accident? work out whatever you want, you'll always notice before it's too late to stop hypertrofying you absolute dimwit.

Not OP, but can I also ask about my program?
I train at home, have dumbbells and pullup bar

Pull Up
Dumbbell Lunge

Push UP
Single legged Deadlift

Dip
Dumbbell Row

Lateral Raise
Bicep Curl

I do all of these in sets of 2 till failure
Then thru the day or after everything else I also do a bunch of kettlebell swings, I think in total about 100-150 depends

I feel like I'm not really progressing...

>>76555629
>desu I don’t want a muscled up upper body so I don’t look manly.
kek. Every time.

>>76555629
L O N D O N
O
N
D
O
N

>>76555526
You don't need to do that gay muh compound shit as a beginner. Do a bro split 5 days a week, high volume, aim to get a sick pump. Stop running at all, it's for fags, just walk on the treadmill a few days a week. Bro splits are dumb but you can get sick gains in the first few months doing one.

Chest/triceps
back/biceps
legs/core
arms
shoulders

Use machines too, they're great. Incline smith presses are sick. If you like training something, you can do it twice a week, just figure it out.

>>76555667
the exercises look good, but 2 sets is way too few, you need at least 3 sets each session, and if you reach failure past 12 reps you need to add weight.
I'd prioritize dips over push ups, and I'd add a core exercise, basically read this >>76555607

>>76555685
I used to do 3 sets per exercise, but I went down to 2 because honestly I just can't recover enough, so I'd just get halfway thru the program and feel about to collapse on the floor (have low blood pressure admittedly which doesn't help...)

I'll try weighed crunches for abs

>>76555677
>Incline smith presses are sick.
nta but what is the best next upper chest exercise for a home gym fag without a smith machine? I have
>power rack
>oly bar
>functional trainer
>adjustable dumbbells
>adjustable bench

>>76555692
>I just can't recover enough, so I'd just get halfway thru the program and feel about to collapse on the floor (have low blood pressure admittedly which doesn't help...)
go to the doctor and get that fixed, but I think you're just a faggot who can't power through 2bh.
we all get really tired and out of breath, sometimes even dizzy, we just happen to be heterosexual.
if you keep doing 2 sets you'll never progress, or not at any desireable rate anyway.

>>76555609
> I am too fat anyway.
You will look way better when you're lean, if you're so worried about the amount of years you have left to "make it" then get lean now and you will look better and have a better idea whether or not your muscles are growing without all that lard hiding them.
Also the older you are the worse loose skin will be, nearly every single person who has ever bulked regrets it due to them all getting loose skin and it being nearly irreversible.

Just focus on getting stronger overall, stop running so much if not completely, add a bench press and get lean.
>>76555614
Bicep activation is maximal on high effort pullups, medial and lateral triceps are maximally activated in any press.
Much of the forearm(brachioradialis and the wrist flexors being the biggest portions) is maximally activated during any form of high effort elbow flexion like a pullup.
"Core" exercises would include any spinal extension and flexion, abs are spinal flexors.

>>76555712
I went to the doc, she basically just said I'm lucky to have low blood pressure instead of high and thus I should not complain...

Anyway, I'm trying the program rn with 3 sets instead of 2 and it seems doable now, maybe my stamina has improved, or maybe it's because now the temperature is livable instead of 37c in the middle of summer lul
Takes quite a bit tho

>>76555609
>I don't have years man, I am almost 26 years old. I need to change my life before 30 or else it's DOOM because I am a NEET and it's my last chance to make something out of myself. Should I hop on steroids?
Anon chill the fuck up. You aren't trying to be a professional athlete. Stop being neurotic about it. Just adjust you program and your diet and you will see the gains. You are not seeing gains simply because your program is shit and you are fat.

>>76555735
>>76555846
How do I know when I am sufficiently lean? Should I do a dexa scan for bodyfat or is that a meme? I heard anything below 12% bodyfat and you get into unhealthy territory. I don't want to get too lean obviously so that my health suffers.

>>76555869
post shots here and anyone will tell you

>>76555869
It doesn't happen over night and you have a mirror, right? You'll notice soon enough.

>>76555457 (OP)
3 months is literally one set of blocks to move a major lift 10lb. Check back in 2 years. Hate to bring up fake-deadlift-jeff, bit look at Jesse - 5 plate dl to finally start looking like he maybe lifts.

>>76555457 (OP)
>High volume NPCs again
1. It is a long process anyway if you are a natty.
2. 3 months is such a relatively short period of time.
3. Take a note and track your weekly progress.
4. Don't ego lift and do it with "perfect form and execution."
5. You haven't experienced any progress, check out high intensity training of Dorian Yates on YT and the principle of Mike Mentzer.
Good luck.

>>76555846
>>76555878
My piano teacher told me that mid-twenties is like the last good chance to find a girlfriend and grow together and marry. After that you are getting old and your life is so set in stone that it's hard to meet someone and actually be together. If I don't find a girlfriend within the next like 2-3 years then I am dying alone.
Honestly, I am thinking about just pinning test and getting to my natty limit within a year.

>>76555457 (OP)
Just get fat and lift all day, learn to get a pump after powerlifting work, take a few days or weeks off every now and then its not that complicated.

>>76555629
Women going to the gym to dry up their eggs only god knows what kind of genius shit theyre thinking of
>hm maybe he doesnt like my ass from this angle in these panties

>>76555457 (OP)
>For 3 months now,
Six months with explicitly correct diet/routine (which might take a year or two for you to figure out) is when you exit noob gains.

You can choose to build a base of strength, aesthetics, endurance, speed, or power. You cannot choose two. SS & 5/3/1 is for strength.

>>76555457 (OP)
Did you read the FUCKING STICKY?

>>76555526
where are the weights?
get a barbell and some plates, lift some weights.

Just pick a simple exercise each day and go as heavy as you can and then go lighter as you get tired and do as many sets as you can until you're cramping or you fail to lift the empty bar. Focus on feeling exhausted afterwards and extremely sore the next day. Eat enough food. If your body isn't changing you must be an outer dimensional being whose cells work differently than all other mammals on earth

>>76555457 (OP)
Just do prison reps for each respective muscle and do full rom so your shit fills out, that and technique that doesnt impinge/twist ligaments around bones under load. What lift do you want to learn to do better?

>>76555494
1 extra lift day with I RiR or to failure.

Thred.

>>76557532
Yes, and it sucks

>>76555696
incline bench is the obvious answer. If you want to be kinda gay then feet elevated pushups give a nice pump too

>>76555457 (OP)
Try a plant free, high fat carnivore diet. We are facultative carnivores after all.

>>76555457 (OP)
begin a split.
2x a week means you go full body, after you go you'll be sore all over and enjoy your rest day. Those days are now over.
Triple split - Push (Chest, Triceps), Pull (Back, Biceps), Legs (Legs and Stomach), start out with 1-1-1-0-(Free Cardio Zone)
Get used to WAY MORE INTENSE muscle pain because you can now do more, and should. 8-10 Excersizes per Group daily.
If still nothing changes, drop the soda you skinnyfat fuck.

>>76555526
>183lbs when started
>183lbs now
You were unaware that Muscle is heavier than fat huh? Didn't read the sticky?
Core build needs a while. It also lasts you a lifetime once up, I'd know because I just returned from 6 years of fuck all, 4 weeks in almost back to lifting what I did, now with WAY MORE protein and test supplements (OTC zinc and shit, less fapping), ALREADY see results.

>>76555629
>desu I don’t want a muscled up upper body so I don’t look manly.
dumbest shit I've ever heard. Do the reps anyway, no human in the history of humans EVER complained about "having too much muscle" and losing it again is much easier than gaining it in the first place.

>>76557608
Wait op you dont even want technique on any lift are you serious?

>>76555609
>I don't have years man
>I am almost 26 years old.
I just re-started my routine at 34, I left it with 28.
Stop being such a fag, unless you lose a leg you can go to the goddamn gym.

>>76555457 (OP)
>3 months in

its mostly about losing weight.. im guessing you are either obese or skinny fat. diet is more important than anything.
it's just the way it goes..

>>76555889
your piano teacher is a faggot.
Men in good shape can be 36 and score a 24yo. They don't gain wit or knowledge anyways, doesn't matter if she's already hit the wall or not, they may be more desperate but think of all the autistic children you avoid by going younger.

>>76555457 (OP)
3 whole months! By anime/hollywood standards you should be fucking peak Arnold by now!
Measure your muscles, record your weight changes. Take pictures every now and then. If no meaningful changes are happening over time, you aren't working hard enough. See you in 2 years.

>>76557635
now I am convinced this is bait.

>>76555494
Try and take a week off entirely for cns fatigue, but might as well build up to high muscle fatigue but not enough to cause muscle damage and weaken the intramuscular collagen or whatever. Youll find the cadence and variability of recovery, where is too far to recover from fast etc. If cns fatigue isnt an issue(hinders gains even if you power through) try some more athletic movements for legs like cleans, it seems to make your legs smaller or some shit but it opens a whole new page to power development in training and just doing it a lot seems to prioritize type 1 fibers. Also its a good replacement for cardio/sprinting.

>>76555457 (OP)
I actually kind of want to know what your routine is and technique because im getting bigger and not much stronger and its complete bullshit. I'lll get 20% more size and get 5% stronger.

>>76555558
>>76555526
>>76555607
nah that isnt even SS in the slightest. if i was you i would do
3x5 low bar barbell squat
3x5 barbell bench/barbell ohp (rotate days)
3x5 barbell DEADLIFTs not RDLs
chinups/curls rotate
lateral raises every day

RDL/facepulls waste of time ur weak, abs honestly a waste of time. add abs if u want. direct triceps? waste of time imo as a begginner ur triceps will grow with heavy ohp/bench just fine
anybody who disagrees with me is a DYEL weakling dont listen to them
picrel is me

>>76555696
Super narrow grip incline bench, flat bench flatback/weight on upper chest, reverse grip/knuckle grip. Seems like twisting into the barbell is kind of the motion but i usually get upper chest doing mp/ohp heavy.

>>76555505
Technique is easily 50% of getting as strong as possible asap

>>76555494
Just dont go as hard if you wanna be in the gym all the time, im good at lifting and i do low rest sets because i have a superb work ethic.

>>76555629
Nah you want upper body muscle. You won't look weird dudes have 40x more test than you do. If anything bigger shoulders would make your waist look smaller. If you have big tits you're going to want a big back, shit like that.