I decided to write to you and ask for help.
I have been training for more than 4 years now, and I realized I didn't progress much in this time.
Little back story: I have been a farily fat kid (105 kg at age 15) and than I lost a lot of weight quickly with strict diet and I became skinny fat. In collage I startet weightlifting but I was also dieting all the time so I didn't progress much.
I weighted 84kg in september and since then I went on a bulk. i'm currently at 89 kg (193 cm), but I realized I didn't progress with my lifts, I have only gained 5 kg. I'm doing PPL 6 days a week at my home gym (I have barbell, weights, power rack, dumbbels...). I'm always working to full intensity, at my legs days I really give it all.
I'm eating 3500 kcal per day at the moment and more than 200g of protein. I eat high fiber carbohidrates and fair amount of fats.
I really don't know what else to do. I sometimes think I'm waisting my time in the gym, because I spend so much time in the gym but I don't progress much.
My insight on the possibility of the problem:
- I'm afraid to gain weight and so I don't bulk enough? (because I used to be fat)
- To much cardio? (i play soccer 2x a week and hike once a week)
- I don't rest enough?
Please let me know what you think. If you need any additional info please let me know!
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Thread: Stagnation
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05-14-2024, 11:00 AM #1
Stagnation
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05-14-2024, 01:20 PM #2
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05-14-2024, 10:18 PM #3
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05-15-2024, 06:43 AM #4
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05-15-2024, 07:00 AM #5
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05-15-2024, 09:17 AM #6
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05-15-2024, 10:00 AM #7
- Join Date: May 2011
- Location: Coalinga, California, United States
- Age: 33
- Posts: 48,479
- Rep Power: 458726
It's just that F5, or any structured program, has progression laid out for you, so progress is more consistent and easier to track. Not sure what PPL you are on but if you only did 1 year of F5 you just might not be in a spot that PPL is the best for progress. In the end the routine you can stick to and enjoy doing will always be the 'best', but may not always provide the best results.
Short cuts to success are often paved with lies.
1/13/16: Massive hernia.
5/10/16: Finally back to lifting, light but improving.
Why Teens shouldn't cut/Lack of progress thread- http://forum.bodybuilding.com/showthread.php?t=169272763&p=1397509823#post1397509823
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05-15-2024, 10:31 AM #8
In general, if what you're doing hasn't been working well for the last 4 years, then yes - you should make a change.
What program you do (or what the program is called) is less important than you making changes to assist progression. Without knowing more about you, your lifts, your level of development, details of your PPL and where you're getting stuck, it's hard to give any more specific advice than that.
But when you describe your program as "I spend so much time in the gym but I don't progress much" and "I'm always working to full intensity, at my legs days I really give it all", it sounds like you may be trying to stimulate progression with the wrong drivers. Even within the context of a PPL, how you program it can make a big difference whether you're a beginner, intermediate or advanced. It's not about giving every single set your "all" or spending a ton of time each session.
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05-15-2024, 11:19 AM #9
8 sets a week for 5 body parts is all I do.
Between sets I reload shotgun shells and shoot passing birds from my garage. .410, 28, 20, 12 and 10 gauge is what I have. My home gym is in my garage. I feed the birds to a pair of foxes that live in the woods by my yard.
Sometimes I think I'm a little eccentric.Funihe renal hoses in offevil Kanas for traving wokes
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05-15-2024, 05:05 PM #10
- Join Date: Jul 2006
- Location: Bangkok, Thailand
- Age: 35
- Posts: 7,633
- Rep Power: 13967
OP, you (like most people), don't understand intensity or effort properly (our bodies are designed to not seek pain/struggle).
Get on an idiot proof training wheels program like Bill Starr's 5x5 where everything is calculated for you... see how training is supposed to be before trying to manage lifts, percentages and training numbers without understanding how training really is.
Good luck mate! You can beast it.https://forum.bodybuilding.com/showthread.php?t=180003183&p=1635918623#post1635918623
New Shanghai Log!
"225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
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05-15-2024, 05:30 PM #11
In in the gym watching a guy I know working out. He's been super consistent the 8 or so years I've seen him here. Consistent down to the weights he uses. He looks exactly the same as ever. He's been mistaking lactic acid burn for muscle failure this entire time. If they don't ask,I won't tell them why they make no progress.
Am I therefore become your enemy, because I tell you the truth?
Galatians 4:16
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05-27-2024, 04:02 AM #12
Some advice from a different persepctive ...
When I started out I was 6'4" @150lbs and in the first 3 years working out from 17 to 20 y.o. I managed to gain maybe 20lbs at best, so I was still anything but big for my height @170lbs, even though I was going to the gym 5-7 days a week and trying every workout routine under the sun. I then started to really get into my nutrition, track my weight and calories and just nail it every day and I gained more muscle within the next 3 months than in my first 3 years up to the point where my gym buddies thought I was juicing due to the quick gains. Over the next few years I was able to get to ~225lbs before gaining more considerable amounts of bf.
When people ask me what matters for success I would say that for me personally it was 80% nutrition and 20% workout. As long as it was consistent and at least 3x/week usually split in push/pull/legs I was fine. Now I'm not saying that I didn't leave gains on the table doing this but that I don't think I could've developed A LOT better than this while I would see/feel me not nailing my nutrition even for a week immediately. You grow while you sit on the couch, not while being at the gym. As long as you stimulate your muscles good enough to grow, which I think is not rocket science, you should focus the rest of your attention on nutrition.
Now that's just my take for my specific case but it has worked fairly well for me for the last 17 years. If people have different opinions feel free to interject.
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