I have been doing starting strength 5x5 for about 1 year by now, i progressed real good the first few months i think, or at least hope, from 20kg bench to 50kg bench in like a month or two. So anyhow, my current stats are 70kg bench press 1 rep, OHP 50kg one rep, squat 52kg 1 rep or so, deadlift 45kg 1 rep, 5x5 chinup with added 15kg, bicep curl 10kg 3x10, not sure about one rep max. My bodyweight is 77kg, my height is 183cm, my age is 20. My gender is male duh.
So these are kinda the stats i have been stuck with for many months, never progressing at all, just staying stagnant. I do my best in the gym, i get really tired when i work out, i do my best, but i never progress, i never skip a single gym day. I haven't skipped a single gym day this year besides the two days i had a cold, but that's it, i never skip gym, never ever. I always eat clean, i do not drink alcohol, i do not eat candy, i do not eat fast food, i do not drink coffee, i do not do drugs, i do not masturbate or have sex, i do not eat sugary delicacies like cake or coffee bread, no onions, no milk as in drinking a glass of milk. I always eat clean, just my meals and water, creatine and whey. So this year when i lifted this has been my "diet", i eat one regular meal at 12:00, another regular meal at about 17:00, just regular meals, like potatoes and meat, or rice and meat, or meat and potatoes, or meat and rice, that's it. Then one scoop of whey every day for protein. One spoon of creatine in the morning, one spoon of creatine in the evening.
So what do i do now? My goals are aesthetic only, i just wanna look good, aka lean i guess it is called? What do i need to change? Am i ever going to make it? I'm not good at acadademic stuff, i'm not very smart, i'm not very handsome, nor am i charismatic, but anyone can be strong, so i decided to be strong and aesthetic, but it turns out i cant even do that.
Lifted for 1 year, no progress for many months
stop doing meme powerlifting routines and do scooby's intermediate program. After that keep checking your body and what are your weaknesses and train more of them.
You have to keep adding weight and eating more. Take pictures. Eat MORE, dont be afraid of eating.
Dont fall for the eating "clean" meme. Just eat.
>starting strength 5x5 for about 1 year by now
You're not supposed to do it that long. You have to switch up your program every few months to get the most gains.
Also, go to the gym less but train harder and eat more even when you dont go.
I had the same issue.
>starting strength 5x5
you are not doing starting strength.
Anyways, Newbie programs are to be done for 3 months then its time to move on. The reason you didn't progress is because you kept doing something that stopped working.
>even when you dont go
wait really? not OP but on break days you should eat more? should it be carbs or protein I focus on
>My goals are aesthetics
>Routine is SS
For fuck's sake, can you think on your own? After a year lifting you don't know that low rep routines are for strength and high rep are for looks?
You should be focusing on doing sets of 8 or 10 reps instead of thinking how much you can lift. Besides that, there are 3 fundamentals which are diet, sleep and exercise. Fix them, make sure your diet is ok talking to a professional about it.
Make sure you sleep 7h30m or 9h everyday. And fucking stop doing dumbshit meme routines like SS and ask the guy in your gym for help, that's why you pay him.
It's not fucking rocket science, just do the opposite of what you see in this site, Jow Forums is a place for memes not for learning. Pic unrelated.
but i hate switching routines or changing my daily routines, it makes me very anxious when someone changes my routine or moves something in my apartment, i wanna cry.
if you switch your own routine then you have full control over it, it's not someone else making you do it.
anyway that's what you have to do to make the most gains, if you have a psychological hangup over it then you just need to get that handled
You must be doing something wrong. My girlfriend started ss a month ago and her squat is the same as yours but 3x5
you need to do at least 60kg ohp, 100 kg bp, 40kg weighted chin ups, all of this for at least 8-10 reps, if you want aesthetics
>70kg bench
>50kg OHP
>52kg Squat
>45kg Deadlift
is this bait? or do you have a condition with your legs?
Sounds like you're not eating enough OP. 2 meals a day? Sounds like they add up to maybe 1600 + scoop of protein and milk is a total of maybe 1900-2000 calories a day. Add another 500-1000 calories and your muscles will thank you and grow.
From this post I can just tell you that you have low testosterone. Get a blood test and hop on trt.
Also your deadlift is 45kg, which means you literally cannot lift 50kg off the ground??
no they are perfectly healthy, i race cars in when cars are in the car line waiting, i make a silly grimace at them since im a bikechad and bikechads rule the streets. im usually faster than the cagies too
I have similar stats to him, exept i do 84kg deadlift, and i do all the lifts for 5 reps.
Thing is that i lift at home, so i can't really putt much more weight behind my head without a rack. And yes i have tried front squats but it still very difficult to pick up that weight.
Stop. Go buy a gym membership.
I don't want to have to deal with other human beings irl.
I guess i will keep having dyel legs untill i can afford to buy a proper home gym.
Do pistol squads lol
>I don't want to have to deal with other human beings irl
why even lift then
Because i want to smile after seeing myself in the mirror?
fair enough
go away Pierce
To get people to come to him, instead of seeking people
so i have to eat more? how much? 3 meals a day? i dun geddit
>I have been doing starting strength 5x5
if you do any other rep range than
so i do linear progression do i like add 2.5kg every workout? wont it get heavy and ruin form and reduce volume?
your deadlift is 100lbs. 1RM after a year? That doesn't sound right at all. What the fuck are you doing?
I like 5x5
>You should be focusing on doing sets of 8 or 10 reps instead of thinking how much you can lift.
Opinion disregarded.
Eat more and do actual SS instead of whatever the fuck you’re doing now, you should be able to get more out of it than that. If not, switch to Madcow or TM
Autists shouldn't bother lifting.
OP is lying, i was deadlifting 250lb for 4x8 after a month at the gym and i weigh 155lb
hwo do people progress this poorly
im not lying!
Just switch your routine dude
5/3/1 BBB is bretty good
Bro you're weak as fuck I've been training for a month and I can lift the same weight as you but 5x5 except for squat in which I lift 75 kg. Also, I can deadlift 100 kg (2pl8 bro) so I think you should check your hormones or something
how do i check my hormones? a simple blood test?
IM NOT LYING DUDE I TRY MY HARDEST TO LIFT THESE ARE MY NUMBERS
1. Eat more
2. Starting strength isn’t meant to be done for a year. At most it’s meant to work 6 months. After that it’s time to find a new program. I like candito’s linear, and there’s a hypertrophy variation on his website if your focus is aesthetics
Bro, go and see a doctor for god's sake. And eat more or you'll be stuck at lanklet town. Sorry if I'm being mean but you're really weak and you should check that shit.
based and independencepilled
You can't kill yourself if you have a dog, you fucking brainlet. Somebody has to take care of the fucker and it better be you or it's going to be depressed as fuck.
>70kg bench press 1 rep
ngmi
bumping
Stalled for months and you're still doing the same thing?
If you aren't going to switch programs (which should have happened months ago), at least switch up one variable to see what works. Whether that's volume, intensity, eating more, working out more or less often, sleeping more, the kinds of foods you eat, your pre-workout routine, the time of day you lift, deloading and working back up... The possibilities to make minor tweaks are endless.
But doing the same thing and expecting different results certainly isn't working. I'd suggest switching to an intermediate routine, but at least start by eating/sleeping more to recover.
Better buy a squat cage or overcome your assburgers like the rest of us did. You will not get stronger or look much better without solid squats and deadlifts.
bumping
It depends on your goal
what race of dog is that? it looks so incredibly fluffy
Husky
Well you still have to meet protein requirements on days off. Maybe you should start reading about how to diet properly in lifting. I swear the sticky has a link
You're have a choice. You can either switch routines, or you can stagnate making very few gains for the rest of your lifting days. You can cry about changing it if you want, but the fact is, changing your routine is the FASTEST way to more gains for you currently. You can either be comfortable in your little (unironically)autistic routine, or you can change it, forming a new routine, and leaving you to what you desire. The choice is yours. I recommend changing the rep range of the exercises you do to 8-12 at the very least. If you are able, 6 days of training per week would be ideal. You can either do a PPL, or you can do Push pull push pull push pull, provided you can handle the volume. You may ask when you do legs on the second routine; squats go with push, deadlifts/rdl go with pull days. You most likely can't recover from that type of lower body volume of you're going hard though, so maybe do squats one day, deadlifts the next, rest the next 2 days(resting lower body only,) and then squats then dl the next 2 days, then rest completely on the 7th day. The reasoning for such frequent volume is to keep your muscles in an anabolic state as often as possible; the anabolic window is ~48 hrs after working out, so this keeps the muscles growing nearly constantly. Also, on pull days, make sure you hit vertical and horizontal pulling on the same day
>Women would rather fuck literal animals than give me the time of day
I'm gonna make it, right bros?
okay i guess ill have to change to PPL then
lads
my spine hurts, went back into lifting and put the bar not on my traps but on my spine
wear a lift bet and see a physio
how much do you eat? not the amount of potatoes but the kcal. it sounds a lot like you're not eating enough.
while building muscle you should be bulking which means you'd be gaining weight even if your lifts are stalling.
>or at least hope, from 20kg bench to 50kg bench
Uhh user. You realize the bar itself is already 10/15kg to 20kg (olympic bar), right?
77kg at 183cm
B U L K you skeletor
I'm 180 and the lowest weight i've been was 76 when i was 17 and 178cm
Why are you taking creatine?
And eat some bananas to get some muscle glycogen.
Samoyed
Cut, you fatso
Similar worries as OP. I'm 185cm but 87kg. I've been 'lifting' 3 days a week (the Scooby workout) at home with dumbbells for about 2-3 months.
Like three weeks ago I git worried when talking about lifting with a co-worker. He showed me his last routine and he squated like 52kg 3x8 and he's has literal sticks for legs - I'm struggling at home with 3x10 Goblet squats with 25kg - what's wrong?!?
so ppl and bulk?
What a fucking disgrace of a thread
What makes you think so? Sneed
>My gender is male duh.
That wasn't obvious at all.
52kg for squat and 45kg for deadlift as your maximum 1rep is embarrassing after one year.
Truth
5/3/1 is perfect for either genetic average dudes or dudes that practice a sport on the side
Sure the progress is slow, but atleast you're not stalling. Just have to accept you're not gonna be one of those dudes with 150kg bench after 2 years and half of training, and its fine
How the fuck is it possible to bench 150kg unless you are chuck norris or arnie
it was an hyperbole
Guess what, most people at the gym ARE THE SAME.
Eat more. I gained four pounds of muscle mass in my first year of working out because I was eating maybe 1500 calories a day while working a physical job full time.
How much do i need to eat? How many meals every day?
that's bait
There's like a dozen calculators online, and it varies from person to person. I personally am looking at ~3000 a day, but people who work part time or have less active jobs will have a lower target
>5x5
So bow many meals is thar
>squat 2kg more than ohp
>bench 20kg more than OHP and squat
??????????????????
Im not lying. Nothing weird about my lifts. Are you gonna help or not?
=25