I’ve been lifting for almost a year and haven’t gotten any muscle yet

I’ve been lifting for almost a year and haven’t gotten any muscle yet.
I’m still skinnyfat and look like shit.
I’ve been doing PPL and I’m a bit over halfway to 1/2/3/4.
I can’t increase weight anymore and don’t know what to do.
I just wanna be not shit looking but feel like I’m wasting my time.
Spring just started and I’m still shirt on at the beach mode

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>Spring just started and I’m still shirt on at the beach mode
Bruh, it's fucking almost October why the fuck would you be at the beach?

Get better sleep, maybe even cut out recreational drugs (including caffeine) to achieve this.
Stop eating like shit.
You aren't pushing yourself hard enough in the gym or are going so irregularly/infrequently that you can't push past this rut.
Anything else is an excuse.

I always sleep at least 8 hours, I don’t eat super clean but I don’t eat regular junk food like chips and chocolate and shit.
I try to push as hard as I can each time but I always just fail to lift it, I go regularly.
Not saying that I’m not responsible but I don’t think those are the reasons in my situation.
Could I have super shit genetics or something?

we can't help you if you don't tell us everything you do... why does everyone start threads without giving all the necessary information?
>protein intake
>caloric intake
>height
>weight
>bulking or cutting
>hours of sleep
>program (every exercise)
>consistency
>water intake
>stress in your life because of outside events.
You started with a PPL, probably the reddit one. If you did that, you're retarded. The reddit PPL is shit with the volume of a roided bodybuilder. Maybe you can't increase because you're doing too much shit. Reminder to anyone that starts a thread like this one: we need all the possible information to know what's wrong with what you're doing.

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Memes aside, don't do PPL as a beginner (which you are, judging by numbers).

Do upper/lower split, or even look into stronglifts (but for god sake do some curls & shit in addition).

Eat more, sleep more, look up correct technique for all the big compound movements online, practice technique and establish a mind-muscle connection.

I was following some Alan thrall bulking thing for a while but toned down, it had enough protein and everything but now I’m trying to cut away fat. (Still don’t have any muscle though)
I’m 6’1”, 170 pounds, 8 hours sleep, reddit PPL (they said it was good), 6 days a week.

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If you eat clean or not doesn't make a fucking difference if your calorie count isn't in surplus.

Yes of course it makes a difference, but your first priority should be to EAT ENOUGH as a beginner, and worry about lifting heavy regularly. Leave the details for when you're more advanced & learned.

Look here you piece of shit this is all it takes
Cut carbs, all bread, pasta, pastry, chips, potatoes, all of it
Im not a keto memer but you need to check yourself by cutting out most of what you enjoy
Count your calories, do a few weeks under half your TDEE to prove you have the discipline
Are you following a routine?
If not start 5x5 for the next 12 weeks, you'll see improvement if you're pushing yourself appropriately
Make sure to eat lots of lean protein
Drink water until you have to piss over and over
Once you're no longer hungry at a low intake and are pushing yourself on a real barbell routine you will make gains

That or you're doomed to be skinnyfat forever you pleb
YOU DONT WANT IT BAD ENOUGH

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If you're skinny fat, for gods sake don't follow some 5k kcal+ macros from hell diet an advanced powerlifter uses. Yes, you'll get stronger and more muscle, but you'll also get way fatter than necessary.

Find your maintenance level, go 100-400kcal above it, eat semi-clean.

Or, you could even attempt to recomp and go into a slightly calorie deficit. The point is anyways, as always, consistency. Do one thing or the other and COMMIT to it. Either bulk semi-clean, or recomp. Don't do as you did, which is yolobulking for a short while, then cutting, then yolobulking, essentially just gaining, losing and regaining fat in cycles.

>6'1''
Since you are taller, it will take more time to look like you lift.
>reddit PPL
Too much volume. That's the reason you probably can't increase the weight.
When you're a novice you need to start with a lower amount of volume and then increase as you gain muscle (after some months or 1 year).

Pic related is an upper/lower routine in an Eric helms book. If you want to learn everything about creating your own routines, read his books "the muscle and strength pyramid".

Or you can arrange the same amount of volume in a 3 day routine (full body). Or maybe even keep lifting 6 times a week but just lower the volume to match the one in a novice program.

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by the way, if you're trying to "cut" you won't increase much weight. Really, sometimes you will be able to increase just a little bit or maintain. You can't expect too much in the gym when cutting. I still advice you to change your routine though.

Reddit ppl isn't too much volume if OP is eating right. I bets he's barely getting 100g protein a day

You're just 2fat

>RPE and 1rm% loads for a beginner

While the program is fine, just eating enough and trying to lift heavier is usually the culprit.

When you stagnate with linear progression (which I absolutely refuse to believe this guy is, if he is halfways to a 100kg bench i.e 50kg) is when you start with the fancy stuff, which imo is beyond 1/2/3/4 meme

Its spring somewhere in the world, user

You said you're half way to 1/2/3/4
So you only OHP 70lbs, Bench 135, Squat 160 and DL 200lbs?
At 6' and 170lbs?
Is your body retarded or something?q
This is for how many reps?

I’ve been lifting for almost a year and haven’t gotten any muscle yet.
shitty bait

>alan thrall
Literally the biggest meme in fitness there's your problem

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>lifts 6 days a week
>too much global fatigue
>stops being able to increase weight well before you would on an actual program

Unironically should have done SS until your linear progression ran out on that. You'd probably look equally as unimpressive but at least you'd be strong.

About 10, my body is probably retarded

Thanks for the advice anons, I’ll switch to something like SL and try to cut the fat.
Idk if it’ll work but hopefully one day I can look less shit

My DL and Squat are more than that but my OHP is less than that

>he fell for the strength training meme
LMAO get ready to be mogged fatboy

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I just reviewed Reddit ppl and agree with that it looks like too much volume. That you're stalling is another indicator.
Personally I prefer full body 3x a week, and having done all pro beginner it's what I come back to when getting back into lifting. Give it a look. You can run this on a bulk or recomp.

Spring in ausfailia m8. The only country with worthwhile beaches.