I've been lifting for 3 years on and off and not progressing.

[Dizson]

I didn't workout properly though, I didn't have a plan and didn't do progressive overload.

I'm 5'11" and 136 lbs.

[lced]

do you have to wear 10lb weights on windy days little man?

[StayJelly]

you have incel genes

tour is over boyo

[narak1]

ok so you know what needs to be done.

if ur lifting to look good...

1. get on a 5-6 day split. (i like ppl/ppl/ rest+repeat or no rest days)
2. eat at a small surplus, make sure your getting around 130-150g protein.
3. drink enough water
4. continue for 2-3 years and reach your natty limit.

[SUAP94]

What's your question exactly? Or are you here just to bitch.

- Eat a caloric surplus of >200kcal/day
- Sleep at least 7 hours per night
- go on a push pull leg routine that lets you work each muscle group twice a week

do this for about three months and people will start commenting on your progress

/thread



Edit: ^wizard

Edit 2: forget the most important part; you need to do barbell flyes at least twice a week!

[Dizson]

ok so you know what needs to be done.

if ur lifting to look good...

1. get on a 5-6 day split. (i like ppl/ppl/ rest+repeat or no rest days)
2. eat at a small surplus, make sure your getting around 130-150g protein.
3. drink enough water
4. continue for 2-3 years and reach your natty limit.

What's your question exactly? Or are you here just to bitch.

- Eat a caloric surplus of >200kcal/day
- Sleep at least 7 hours per night
- go on a push pull leg routine that lets you work each muscle group twice a week

do this for about three months and people will start commenting on your progress

/thread



Edit: ^wizard

Edit 2: forget the most important part; you need to do barbell flyes at least twice a week!

Should I stop doing 5x5? My stats are 60 kg bench, 60kg back, 70 kg squat.

[Dizson]

bump

[IzzySophia]

"on and off"...
theres your problem OP

also just get on a proven program and eat plenty, ull get there

[narak1]

Should I stop doing 5x5? My stats are 60 kg bench, 60kg back, 70 kg squat.

you can do 5x5 for now but you need to do a lot of accessories in my opinion. if you care just about strength a standard 5x5 is fine.

[koloxid]

"on and off"...
theres your problem OP

also just get on a proven program and eat plenty, ull get there

this

lmao @ a tiny girl knowing what to do instead of u op. definitely a first for tmisc witihin the last few yrs

[SUAP94]

Should I stop doing 5x5? My stats are 60 kg bench, 60kg back, 70 kg squat.

That's actually a pretty solid foundation to build strength and mass upon, supposing "60kg back" means you're barbell rowing 60kg 5*5.

Imho, this is a very good routine for you op (if you want to be serious about making progress!)

https://m.reddit.com/r/Fitness/comme...l_program_for/

Read the thread, read some of the top voted comments for additional info and then follow this program for 2-3 months, while staying in a caloric surplus and sleeping enough. If you do this, you will 100% see progress.