Doing everything right but cant add muscle. Bad genetics?

[NivVo]

i honestly don't believe people who say they hit their macros on bulk and don't grow. if you're eating right you'll grow. don't follow a calculator, use it as a base. if you're not growing, eat more than that. still not growing, eat more. its common sense.

[mikew152]

shiety form? be honest OP, too many *******s in my gym lift with shiety form and after 3-4 yrs they still look the same.

[GreatestEver]

I dont have before pics.

I cant find my old workout papers where I wrote my weights. But, I only started doing deadlifts maybe 3 months ago, and I started at 80 and now I am at 100kg. Yes, I am weak, but I lift similar amounts to guys with a lot more muscle size than me, how they get muscle when they so weak ffs.

[Issobolic28]

Add some exercises such as:

Side raises
Lateral raises
Flies

And no excercises to isolate biceps?

[GreatestEver]

shiety form? be honest OP, too many *******s in my gym lift with shiety form and after 3-4 yrs they still look the same.

Have recently realised my squat is **** form (1/2 squats), and my deadlift form isnt 100% yet, but apart from that my form is good.

[Burtle005]

I know this feel. I get stronger, but still look like ****. I don't get it.

[fah92]

...

he was making a point saying maybe op doesn't go hard enough in the gym.. and doms doesn't have anything to do with muscle growth

[4ea]

its not bad genetics man, you're either not eating enough, or not getting enough rest in between each gym session. when i say rest i dont mean sleep, i mean actual recovery time.

whats your routine like? how frequently do you hit each muscle group, and how many sets do you do?

also, whats the diet like? what do you eat, and when do you eat it?

[GM54]

...

Something you don't understand? Post 1 im implying that you need to WORK HARD. Post 2 is simple enough

[BusterBob77]

its not bad genetics man, you're either not eating enough, or not getting enough rest in between each gym session. when i say rest i dont mean sleep, i mean actual recovery time.

whats your routine like? how frequently do you hit each muscle group, and how many sets do you do?

also, whats the diet like? what do you eat, and when do you eat it?

This^^^ awaits answer.

[GreatestEver]

This^^^ awaits answer.

its been answered, look at posts.

[GreatestEver]

And no excercises to isolate biceps?

I was till about a week and a half ago when i changed my routine a bit.

[BusterBob77]

Oh ok and you're still stuck on why the no growth. I will need to read over your responses. Getting ready for work soon and three hours sleep oh lawd.

[SCE]

Picture?


What exactly is your diet? Not Micros, what do you eat day to day?

I'll tell you what your problem is, and how to fix it.

[Dutch24]

its always easy to complain - yes i have been there
its always harder to push yourself even harder in the gym, with intensity, with passion, without fear

too many people fall into the first category mentally and see the glass half empty.

like many people say, you need to go harder and heavier in the gym....in fact the fact you think you know more than 90% of people in the gym tells me you fit the first criteria i mentioned above to a t.

Leave the "knowledge" at home, work the iron in the gym.....

[DunkinD]

Def doing it wrong...sounds like its a whole bunch of things to be honest.

Bump up your protein for starters. Also drop the weight if you have to but concentrate on proper form and really contracting on each rep. Then eat like a pig but good foods. Kind of skimmed through some of the posts but what types of food are you eating? I saw your macros but list what you eat in each meal.

But it takes time to grow...its not going to happen over night

[GreatestEver]

Picture?


What exactly is your diet? Not Micros, what do you eat day to day?

I'll tell you what your problem is, and how to fix it.

its 530am, i am about to go to sleep, i'll psot a pic tomorrow.

I just eat random chit TBH. So cant really say what a normal day is like. I do eat a lot of junk food. And recently I have ended up eating less meat and just taking protein shakes but for most of my training the only time I took a shake was post workout and the rest of the protein was acquired through normal food especially meat etc. Also I could use more vegetables. You think a cleaner diet will help? I will write down what I eat tomorrow to give a better picture.

[upgradereality]

Been lifting for probably around 9 months
Been mainly bulking but as I started with about 16% body fat I did have to cut for a while when I hit around 20% bf
I have studied a lot and can honestly say I know more than 95% of guys at the gym
Hitting my macros
Taking multi
Lifting heavy, compounds mainly
Sleeping enough
Taking useful supps
etc.


But I still look like do I even lift. Seriously I have people ask me it on a few occasions. Feelsbadman.

Is it bad genetics?

What do misc? Get on the celltech?

Please post pics when you start a thread like this. How the F*** are we supposed to guess?

[Issobolic28]

I was till about a week and a half ago when i changed my routine a bit.

I would re-evaluate your routine to make sure you are hitting all the muscle groups; both as a primary and secondary.

[GM54]

he was making a point saying maybe op doesn't go hard enough in the gym.. and doms doesn't have anything to do with muscle growth

This.

[GreatestEver]

its always easy to complain - yes i have been there
its always harder to push yourself even harder in the gym, with intensity, with passion, without fear

too many people fall into the first category mentally and see the glass half empty.

like many people say, you need to go harder and heavier in the gym....in fact the fact you think you know more than 90% of people in the gym tells me you fit the first criteria i mentioned above to a t.

Leave the "knowledge" at home, work the iron in the gym.....

Honestly mate, i'm not much of a complainer. I am just as keen and motivated as I would be if i was making size gains. The strength gains help with this. But its just been building up in my head recently that it must be **** genetics or something because I am running out of ideas on what else to try. 9 months as a noob I should have added a good amount of muscle, while I have only added a little bit.

[7gerbrah]

from the way you write and the information you give (and not give) it looks like you dont know what the **** you are doing

no hate op, just saying, im probably wrong but nobody can help you like that. i gained 12kg in 7 months, 183cm and 3500 calories every day and at least doubled all weights. what you need to do is provide exact information and preferably pics. since youre not doing that for 3 pages i feel like already wasting my time typing all this ****

[SCE]

its 530am, i am about to go to sleep, i'll psot a pic tomorrow.

I just eat random chit TBH. So cant really say what a normal day is like. I do eat a lot of junk food. And recently I have ended up eating less meat and just taking protein shakes but for most of my training the only time I took a shake was post workout and the rest of the protein was acquired through normal food especially meat etc. Also I could use more vegetables. You think a cleaner diet will help? I will write down what I eat tomorrow to give a better picture.

Ight PM me to remind me tomorrow.

And yes contrary to popular beliefs WHAT you eat makes a huge difference, it's not just micros.

Post a pic some (body doesn't have to include face) with height/weight/age/how long lifting so I can guess approx natural test level, then post what you eat over a 1-3 day period, so I can access you nutritional deficiencies. And I guarantee I can tell you how to fix your problem.

[Purepwnage]

4 days per week

2 days upper, 2 days lower

5x deadlift
3x BB Reverse Lunge
3x Swiss Ball Leg Curl
2x Ab Rollout

5x Military Press
5x Chin Up
4x Alternate Db Bench Press
3x Standing One Arm Cable Row
2x Dead Stop EZ Bar Tricep Extension

5x Front Squat
3x Rear foot elevated split squat
4x DB single leg romanian DL
3x Landmin

5x incline bench press
4x Barbell Row
3x Dip
3x Cable Face Pull
3x DB shrug

try this

day 1 - chest/tri

day 2 - back/bi

day 3 - off

day 4 - delts

day 5 - legs

day 6 - off

or else (if arms are lacking)

day 1 - chest/triceps

day 2 - back/biceps

day 3 - delts

day 4 - off

day 5 - arms

day 6 - legs

day 7 off

+ 6-8 reps, 12-15 sets in total per body part

check your diet. (500 calories over maintainence)

8 hours sleep

take a multi

[DeathTaco]

Been lifting for probably around 9 months
Been mainly bulking but as I started with about 16% body fat I did have to cut for a while when I hit around 20% bf
I have studied a lot and can honestly say I know more than 95% of guys at the gym
Hitting my macros
Taking multi
Lifting heavy, compounds mainly
Sleeping enough
Taking useful supps
etc.

What is lifting properly to you?
You honestly haven't studied cause you still take a multi.
Hitting your macros (obviously not)
Lifting heavy =/= lifting properly


Cliffs:

obviously you're not doing everything right.

[seanb1979]

most likely not eating enough. You think you are, but you're not

if hes gaining fat its not a caloric problem, possibly macros, possibly also hormones or not proper training or rest

[seanb1979]

shiety form? be honest OP, too many *******s in my gym lift with shiety form and after 3-4 yrs they still look the same.

yes and theres also people who never change their routine... change grips, intensity, loads, order of workouts, everything

[muscleholic]

low test levels...

you better start believing in pinning stories


you are in one!

[Vaporize]

Post progress pics

Make sure you are sore after every gym session

Check testosterone levels or get on a cycle. simple as fuk

[GreatestEver]

try this

day 1 - chest/tri

day 2 - back/bi

day 3 - off

day 4 - delts

day 5 - legs

day 6 - off

or else (if arms are lacking)

day 1 - chest/triceps

day 2 - back/biceps

day 3 - delts

day 4 - off

day 5 - arms

day 6 - legs

day 7 off

+ 6-8 reps, 12-15 sets in total per body part

check your diet. (500 calories over maintainence)

8 hours sleep

take a multi

This is what I mean. Kunts that dont know **** but put size on. Why would you recommend a 4/5 day split for someone training less than a year? A whole day for delts? Gtfo.

What is lifting properly to you?
You honestly haven't studied cause you still take a multi.
Hitting your macros (obviously not)
Lifting heavy =/= lifting properly


Cliffs:

obviously you're not doing everything right.

Good luck getting all your micronutrients without a multi.

yes and theres also people who never change their routine... change grips, intensity, loads, order of workouts, everything

I change my routine up every month or two. Intensity changes every week.







Now the pics: