I've been lifting for the past three months and this is my progress so far. I train 4-6 days a week, eat a lot of proteins and drink around 45g Whey Protein each day.
Apparently not much has changed but I feel a lot stronger.
7 repetitions:
Bench Press = 20 kg -> 60 kg
Leg Press 45° = 120 added kg -> 230 added kg
Biceps Curls = 7 kg each side -> 14 kg each side
Sumo Deadlift (now) = 70 kg
>mfw already know where this is going
Put me in the screencap
Nigga I can't tell a ding-dong diddly damn difference
Based and ding dong diddly pilled
Your nipples slid down a few inches is the only thing I notice
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just kys
post dick and move on
based and looking exactly the same pilled
Please be in Saint-Louis
kek
Oh OP you know dun fucked up right?
You're too fat to notice muscle gains, especially within a paltry three months. Lose the chub.
Keep lifting and come back in 18 months
i generally consider myself relatively thin. but i guess maybe i started out already with a bad muscle/fat ratio. i'll focus on losing weight from now on
Ah...to be a young DYEL skinny fat
1. you look exacly the same, shit.
2.sorry but it seems your in the bad genetic pool,
your only option is to become a trap and take estrogen.
good luck
Yes, the problem is most definitely bad muscle-to-fat ratio. You need to cut down to a body fat percentage below 15% before you can bulk up and expect to see gains within a reasonable time frame.
Did you get a new camera or something?
kys anime watching mouth breather. Back to r9k
nice tip! thanks
1. i know
2. my genes really dont seem to help me much and im not a degenerate
that's a much better progress. idk if i insist for more three months i will get the same results.
Up your volume bro. Focus on the big 3, then maybe you can toss in some meme workouts like Bicep curls and leg presses when your a bit too sore.
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>In 3 months at 4-6 days/week you should have seen some serious results.
>Sounds like all you did was start drinking 1 scoop of whey protein /day.
>Fix your nutrition. You can't out-lift a bad diet.
>Your program is also shit. 7 reps of 4 exercises? Get on an actual program.
Nigga we started training at the same time, almost got the same lifts (my leg press is a bit more at 260) but i still don't look as good as you.
5'10" 77 kg manlet btw
and i trained really hard all these days. three different workouts, lifting to failure. i do think my strength has developed quite well, but i dont know maybe my genes don't like much hypertrophy. i do have a high basal metabolism, maybe i need monstrous amounts of food, otherwise the quality of the food doesnt seem to be the problem.
i feel sorry for your mom having to take these pics
post pic
you are too young in your training career to be worrying about any of that shit
This is me when i started
i was seeing some research and generally they say between 6-10 should be enough. i used to train with higher volumes some ten years ago and results were arguably worse
This Is me one month ago. I still have to take pics of current body, but not much changed apart from arms which are bigger and belly that Is a bit less
that belly is nasty. i already hate mine enough. you need quite a long time of cardio
I know, i used to be really fat but i'm trying to get better. Already lost 10kg since the start on March 4 so i think i'm on the right track
arm is looking better. my biceps are one of the few good changes i and others can notice
10 kg is good progress. i pretty much mantained my weight at 74 kg, but I do notice a bit overall fat has reduced and been substituted by muscle
my problem isnt so much of of the belly, but the uper gut, like around solar plexus protruding, sad
Thanks! Yeah the arms are what improved most since my start imo. I still have that fucking belly after losing 10 chilos, i hope i'll get rid of It when i get to 70kg
>NODNDON
wut
tfw can fit pants you couldn't before
im used to ingesting 1,5kg in a single meal and my stomach is just an aberration
If you are OP then i'd say you lost some of the fat you had in the hip zone. Keep at It!
yes OP here, I can also see that, even though it is subtle. im sort of lazy to do cardio and i dont have much endurance, but I will insist on it. Thanks!
Can't wait to see where eating right and training will lead us. I know my belly is the last thing that will go and once It disappears i'll be able to say that i made It.
We're all gonna make it bros
You look like you have lumbar lordosis, which is making that gut look a lot worse
Never thought of It, but do you have any tips on how to correct it? Lately i started caring more about posture so if you have some tips i'd be happy to hear them :D
>maybe my genes don't like much hypertrophy. i do have a high basal metabolism, maybe i need monstrous amounts of food, otherwise the quality of the food doesnt seem to be the problem.
stop
you are not fucking special
you tried something for 3 months, it didn't work, and the excuse is that your body is magic and doesn't respond the same way every other human body would?
guess you should just quit then
I used to do some stretches for it myself at some point but I don't remember them exactly, wouldn't want to give you shit advice. You should google it though because it clearly looks like your pelvis is tilted foward
not him, but strengthen glutes and abs to pull your pelvis in alignment
squeeze your butt to align your pelvis, then contract your abs to brace it in place. This is your correct position.
Your abs should be engaged throughout the day. If it feels weird, it's because yours are weak.
speaking from experience here. I thought I had rounded shoulders and a bad neck, but everything was because I had stripper booty
Not sure if b8, but;
Keep at it, OP. You're gonna make it.
Consider a cut.
im just saying that if most other people better can seemingly get much better results than I, training just about as hard as I did, then there might be something different with my body or health, it is only logical to think like that. how else would you explain it? i do lift about as much weight as some guys who are quite buff in the gym
Thanks to the both of you for the help guys. Would you suggest i go to a physiotherapist or just search some exercises i can do to improve?
not bait actually. I used the word transformation ironically. but thanks!
I found this, hope it helps for a legit routine
>how else would you explain it?
because you were on a shitty program and didn't eat well
it's really not that hard
Amazing, as soon as i'm done studying for this fucking exam i will do these. Thanks for the help user, i really appreciate It.
thank me by not quitting and cutting out all the processed junk from your diet
Already did! My diet consists only of good food, It helps that i live in Italy. The only cheat meals to the diet are the occasional family reunion or friends' birthdays
God damn you have an ugly ass. Kys
sounds like you have every excuse in the book
just quit already
you are the only human on earth that diet and exercise doesn't work for
>7 repetitions:
Bench Press = 20 kg -> 60 kg
Leg Press 45° = 120 added kg -> 230 added kg
Biceps Curls = 7 kg each side -> 14 kg each side
Sumo Deadlift (now) = 70 kg
>i was seeing some research and generally they say between 6-10 should be enough. i used to train with higher volumes some ten years ago and results were arguably worse
wait, how many sets are you doing?
What? I am not trying to find excuses, i said that i am already exercising and eating healthy and that i already lost 10kgs, not that It doesn't work. Learn to read retard
Post cock.
repetitions:
Someone post em
JUST
Bit gay, user. At least you are white.
Yeah i know my belly sucks, but that's all on me for being a super fat fuck during my early teens
>I'm already doing everything right
>why won't anyone help me?
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>7 repetitions
No wonder you look the same.
/thread
>NODNOL
what
Maybe you got confused and replied to the wrong comment. The only thing i asked help for is lordosis, and i wrote in a previous comment that i am going to start doing those stretches and exercises. My diet and training is on point since the start of march, otherwise i wouldn't have lost 10kgs. I will keep dieting and training until i'm not fat, but that was taken for granted. Never mentioned diet and exercises don't work, it's the opposite.
You look like you have done literally no strenous activity in your entire life. Your baseline physical fitness is significantly lower than the people you are comparing yourself to.
Your muscle fiber recruitment is probably garbage. Your probably can't correctly gauge what constitutes effort.
Give it time, focus on learning how to actually use your muscles. If you stay consistent you will improve over time.
Nodnol. It's in Bulgaria.
Would, let’s say, 3x10 be better than 5x5?
no better, no worse
You are just targeting different muscle fibers
>2019
>not doing compound lifts at 5x5 and accessories at 3x10
Lmao. Someone put some time into this
Not him but this is true. I hadn't ever exercised for 29y. Now I'm 1y in and look just like the before pics I see posted here
anans I feel like I'm having a tism but it seems like this dude is doing 1x7.
If that's the case his volume is absolute shit. He's doing like, 1/3 a workout.
Bro those some wierd nipples
Generic crab reply kys
OP here, I'm back.
i do 3x7
i know about the the type I and II muscle fibers, but so far I havent managed to incorporate a higher repetition/less load in my workout.
this is actually gay: this is true mostly. i used to play football and be a reasonably phisically active kid, but no hard work for me whatsoever, very sedentary life. i have hope that in the future my body will turn out nice if I keep working out. Im just not the most patient person.
nothing changed.
they should probably be smaller
this is funny stuff
okay, unironically do an extra final set with as many reps as possible. Go to technical failure.
Let me guess, you took advice from /fit on your training?
Get a better well rounded routine so you can actually hit all your major muscle groups. Drop your fucking gay curls, that's wasted volume you do not need to be spending on isolation lifts. Incline dumbbell press, OHP, some form of squat, back/lat work, these are the things you need to be doing.
Also shave your chest hair. Your chest will look better immediately. Oh, and don't "hunch over" when you're flexing naked. You end up looking like a pedophile rapist.
OP
im doing also inclined dumbbell press with 22 kg each side, OHP with 35 kg bar, "squat" in the inclined machine with added 120kg, back on the machine at maximum weight (152.5). The curls are seemingly what gave me the most result since my biceps have increased significantly.
I probably should shave to look better, but I hardly go out shirtless and am a virgin. When I get a wife I this might be a good tip.
>my biceps have increased significantly.
Honestly that's just noob gains. 3 months isn't enough time to see significant gains in any muscle. If you drop the curls and add something like cable rows, you will still hit your biceps but also work your back, which is very important. That's just an example, I'm sure there are better exercises I can't think of at the moment.
Not really, an experienced friend of mine helps me with my program. I still have a long way to go but compared to the start i feel better already
You are too fat to visually tell if a resistance training program is working for you after three months, especially a sub-optimal one like yours. Only a lean person will see muscle gains in the mirror in such a short amount of time. You are not lean. You are borderline obese.
Your current program is garbage. 3x7 rep scheme is bizarre; 6 days a week will not let you recover if you're doing the same movements every workout; you're hardly working your back, shoulders, or core at all.
You are probably eating maintenance calories, which is too much to lose fat and not enough to gain muscle.
Switch to Phraks Greyskull LP and eat at a 750-1000 calorie deficit until you see abs, then switch to a 250-500 calorie surplus with the same program.
He doesn't look that far from 15%BF according to most graphs posted here though.
Is that body considered fat?
>they typed it out
OP
i imagine some people are saying my program is shit because I've only cited those four exercises, but they aren't my whole program; I've only chosen those three as a comparative example. One day I work arms, other day I work back/chest and other day I work legs. So I train each muscle group twice a week, leaving enough time to recover.
As I wrote here I also do these exercises, plus some other 15 different exercises. Triceps rope pull, abdominals on machine etc... maybe Im not doing the optimal 9 reps, but I don't think my program is actually shit.
The weight tip is quite good, I will start cutting.
im probably around 17, 18%. 74 kg, 1,80 m
You've got a nice ass
some conflicting opinions about my ass
A caliber or tape measure test would be needed to confirm, but visually, you can tell he is 18-22% body fat. He has a pot-belly and very prominent love handles. His arms have no vascularity. His chest sags like a flat-chested woman's.
Heavy compound movements work your arms anyway. It sounds like you have a whole day dedicated entirely to isolation work on your arms, which is dumb. A decent six day a week split is push-pull-legs, which can include bicep curls on pull day and tricep extensions on push day. However, you should not be doing that much volume, especially in a calorie decifit. You'd be better off with full body three times per week, but if you absolutely need to spend six days a week in the gym, do push-pull-legs.