ICF 5x5 not working for me

[TDawgz]

so ive been using icf 5x5 as my routine for the past 4 weeks and i feel like im losing gains my gains.. im liking the idea of a full body 3 day split and all, but im not making the gains i want, i actually feel like im losing weight. the only places im making any sorts of gains is my legs. can anyone help? am i doing something wrong or anything??

[Oggie22]

If you're losing weight it's because you're not eating enough.
4 weeks isn't enough time to see visible muscle gains.

[Protected]

full body workouts require more eating, esp if you're working your muscles twice a week

[TDawgz]

more eating? fuark, already eat so much, should i stick with icf or go to a bodypart split?

[Cranz]

You've been on it for only 4 weeks. What are you expecting?

The routine is solid, give it 4 months at least then judge. If you feel it's too much, then maybe lower the volume.

[Mattash2g]

Eat more you skinny phuck

[TDawgz]

relax ******* fuark

[alexwhiteboy1]

Eat brah you'll grow. I've been running it for ~5 months. Awesome program, never get bored. Although it does really drain you if you don't eat/sleep enough

[AlexFantana]

You've been on it for only 4 weeks. What are you expecting?

The routine is solid, give it 4 months at least then judge. If you feel it's too much, then maybe lower the volume.

this

[DreamChasing97]

I've been on this routine for 5 weeks and been making some good gains and strength gains so far, more than I did while doing a 4 month split, just eat more and continue with it for a couple months

[jglennpt]

Just eat a bit more. You are losing weight because you are burning more calories than you were doing some type of body building split. 5x5 are hard and burn a lot of calories! Full body is hard! Like other posters have said, 4 weeks is not enough time to see gains. I am sure the "loss of gains" is in your head. Placebo. I have been there.

[cCosmE]

You're losing weight because your not getting enough calories. ICF is one of the best beginner routines out there. If your dont progress in it means its too much volume or you're doing it like a puhsay.

[ViTaLuHTy]

In 4 weeks you're not going to see ANYTHING on any routine you choose. Stay consistent and watch the gains roll in.

[AlacrityH]

Don't blame the routine blame your diet. Eat more cals.

[Jaywalking]

more eating? fuark, already eat so much, should i stick with icf or go to a bodypart split?

bodypart splits are bs tbh

[MaxxB]

I'm starting ICF 5x5 tomorrow. Don't put me off the program already lol. But I'm sure it takes 3-4 months to see visible gains.

[PaintballMan]

4 weeks isn't enough to see gains with even the perfect diet. Just eat and lift brah.

I'm starting ICF 5x5 tomorrow. Don't put me off the program already lol. But I'm sure it takes 3-4 months to see visible gains.

Good luck. I'm doing it atm, solid program.

[MaxxB]

4 weeks isn't enough to see gains with even the perfect diet. Just eat and lift brah.



Good luck. I'm doing it atm, solid program.

Ya before i was doing the typical bro split as others like to say lol. That worked but i think this program will be much better & hopefully i can make good gains :P

[PaintballMan]

Ya before i was doing the typical bro split as others like to say lol. That worked but i think this program will be much better & hopefully i can make good gains :P

Splits work, but imo it's really important to build a strong foundation before doing some crazy bro split. Beginner's benefit more from frequency then volume. Squatting 3x a week will so way more than trashing your legs once a week. As long as you eat a lot, you'll still gain some nice size off any program anyway.

[TDawgz]

probably just in my head anyway, gonna eat heaps more thanks brahs, oh and maxxb dont be put off it man, great program, fun, and i havent gotten bored once (yet)

[s58]

more eating? fuark, already eat so much, should i stick with icf or go to a bodypart split?

You mean a brosplit? Never go brosplit...

Stick with this routine and just eat enough

[TDawgz]

You mean a brosplit? Never go brosplit...

Stick with this routine and just eat enough

yeah dude brosplit, minimal gains srs

[KillaRhye]

so ive been using icf 5x5 as my routine for the past 4 weeks and i feel like im losing gains my gains.. im liking the idea of a full body 3 day split and all, but im not making the gains i want, i actually feel like im losing weight. the only places im making any sorts of gains is my legs. can anyone help? am i doing something wrong or anything??

you wont be making gains if your not eating enough. which by the looks of it you arent.