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  1. #1
    Registered User corvade's Avatar
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    I'm bad at lifting. Swole miscers pls advice me

    Guys, I'm 19 and I've been lifting for 3.5 years consistently and I look like chit.

    How long did it take you 6'2 190lb lean brahs?


    I'm a legit 6'1 currently 187 lbs. In my Avi I was 166 lbs at 9-10% bodyfat.

    Lifts: ( I only front squat and Incline bench, since I flat bench less than I incline and I always twist at the bottom when I backsquat


    Incline Bench Press: 192.5 for 3x5
    Front Squat: 225x10 atg
    OHP: 145x5
    Weighted Chins: BW+75 lbs for 5 reps
    Dips: BW+85 lbs for 3 reps

    What routine should I do? What is good diet advice? How can I make sure I'm actually gaining muscle? I'm not noticing ANY muscle gain. Clearly I'm doing everything wrong and I just want to make some real gains instead of not knowing if i am gaining or not.

    EDIT: Also, my quads are 23", Chest is 39-40" and my arms are cold flexed 15.75".


    Last edited by corvade; 10-19-2015 at 12:19 PM.
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  2. #2
    Banned DjShaun's Avatar
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    Go back to 10% bf, sacrificing aesthetics for strength is worthless.
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  3. #3
    fat arn710's Avatar
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    All of your stats seem fine to me

    I think you're being too hard on yourself
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  4. #4
    Registered User AtomicVeggie's Avatar
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    Do PHAT by Layne Norton, eat in a slight surplus (200-300 cal), get plenty of rest, and report back in three months.
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  5. #5
    Daillyyyy Miscer ShreddedWolf's Avatar
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    Brah you look great in your avi

    Lift.Eat.Sleep.Repeat
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  6. #6
    Lifetime natty allianc3's Avatar
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    Volume is key m8, if you don't walk out of the gym feeling like you annihilated the muscle group for the day then you're not maximizing your time spent in the gym and hindering growth.

    Compounds are great but you should NEVER neglect isolation's and really just pump as much blood into the muscle as you can. And finally, don't worry about overtraining because 99.9% of the time you're not.
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  7. #7
    Registered User corvade's Avatar
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    Originally Posted by allianc3 View Post
    Volume is key m8, if you don't walk out of the gym feeling like you annihilated the muscle group for the day then you're not maximizing your time spent in the gym and hindering growth.

    Compounds are great but you should NEVER neglect isolation's and really just pump as much blood into the muscle as you can. And finally, don't worry about overtraining because 99.9% of the time you're not.
    been going lower in volume lately to get to 225x5 incline... and ive been benching 3x a week to get it stronger

    may need to go back to a bro split routine
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  8. #8
    Registered User corvade's Avatar
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    Originally Posted by arn710 View Post
    All of your stats seem fine to me

    I think you're being too hard on yourself
    I just am not sure if I'm ever gonna make it at this pace srs. Seems like I made most of my gains my first year and its all been down hill since then.

    I see BBCs walking around my campus all the time, lifting easy as phuck and theyre huge. I just dont get it man. I had to motivate myself like fukin crazy to hit that 225 for 10 on frontsquat and I see these nikkas quarter squatting and dumbbell benching 60s?!?!?
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  9. #9
    Registered User NextLev's Avatar
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    Eat more and gain a bit of mass
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  10. #10
    Registered User corvade's Avatar
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    Originally Posted by NextLev View Post
    Eat more and gain a bit of mass
    Man im just getting fatter WTF.

    Not sure if my genetics are SHYT or what but how the FUK are we ever supposed to make it to Jeff seid level?!?????????????????
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  11. #11
    Crohns Bro JDizleSwoleizle's Avatar
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    Originally Posted by corvade View Post
    Man im just getting fatter WTF.

    Not sure if my genetics are SHYT or what but how the FUK are we ever supposed to make it to Jeff seid level?!?????????????????
    Then don't eat that much. Seid bakin cookies breh, and a bit shorter than you, not realistic to think you can get that big that quick. Just keep at it and don't worry about other people.
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  12. #12
    fat arn710's Avatar
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    Originally Posted by corvade View Post
    I just am not sure if I'm ever gonna make it at this pace srs. Seems like I made most of my gains my first year and its all been down hill since then.

    I see BBCs walking around my campus all the time, lifting easy as phuck and theyre huge. I just dont get it man. I had to motivate myself like fukin crazy to hit that 225 for 10 on frontsquat and I see these nikkas quarter squatting and dumbbell benching 60s?!?!?
    Stop comparing yourself to other people and lift for you. If you're making progress, that's all that matters.

    Don't get stuck doing the same old stuff over and over again. Mix it up and try some new things. It takes a long time to find out what works best for you. I have been doing this for over 10 years and still haven't figured it out. That's the fun of it
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  13. #13
    Registered User andyray's Avatar
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    misc has warped another mind

    op you are natural, you're not going to look like phil heath

    for someone who's been lifting for 3.5 years you look like someone who's been lifting for 3.5 years
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  14. #14
    Registered User corvade's Avatar
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    Originally Posted by arn710 View Post
    Stop comparing yourself to other people and lift for you. If you're making progress, that's all that matters.

    Don't get stuck doing the same old stuff over and over again. Mix it up and try some new things. It takes a long time to find out what works best for you. I have been doing this for over 10 years and still haven't figured it out. That's the fun of it

    thats true.

    Having a solid mindset can be frustrating at times. I love lifting but the muscle gains have been dismal. I just gotta keep at it I guess.
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  15. #15
    Registered User ZeebruhRusltes's Avatar
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    nothing wrong with you OP, i would just say bulk a little bit.
    also merlin arms brah das it mane
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  16. #16
    Registered User joshwah's Avatar
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    Start powerlifting and eventually the strength will equal the mass.

    You look fuking good tbh.
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  17. #17
    Stats: 6'2" 240lbs Comstarr's Avatar
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    Originally Posted by corvade View Post

    How long did it take you 6'2 190lb lean brahs?
    About 2 years srs
    From 145 to ~200 lean-ish.

    EDIT: Agree 100% with everything arn posted^^
    Starting Weight: 145lbs
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  18. #18
    fat arn710's Avatar
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    Originally Posted by Comstarr View Post
    EDIT: Agree 100% with everything arn posted^^
    Pretty rare that we disagree it seems

    I hope people are listening
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  19. #19
    Registered User Mwizzle's Avatar
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    you look really good bro, putting on for Indians ayy
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  20. #20
    Lifetime natty allianc3's Avatar
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    Originally Posted by joshwah View Post
    Start powerlifting and eventually the strength will equal the mass.

    You look fuking good tbh.
    lol what?

    OP makes thread because it's his physique that he feels is lacking, you suggest a PL routine?

    Nothing against PL routines but some people just should be excluded from giving advice on the internet.

    Your advice is like telling a PL who needs help bringing his squat up to jump on a bro split and work in the high rep ranges all day long.
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  21. #21
    Stats: 6'2" 240lbs Comstarr's Avatar
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    Originally Posted by arn710 View Post
    Pretty rare that we disagree it seems

    I hope people are listening
    Starting Weight: 145lbs
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  22. #22
    Registered User TooAnabolic's Avatar
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    Originally Posted by corvade View Post
    I just am not sure if I'm ever gonna make it at this pace srs. Seems like I made most of my gains my first year and its all been down hill since then.
    Originally Posted by corvade View Post
    Man im just getting fatter WTF.

    Not sure if my genetics are SHYT or what but how the FUK are we ever supposed to make it to Jeff seid level?!?????????????????
    That's life, son.

    You look good for the amount of time you've been lifting. Natty gains are slow, and you'll never look like a cell tech abuser (Jeff Seid) unless you take cell tech and have the genetics for it.

    Get used to making crappy slow gains for the rest of your life.
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  23. #23
    Registered User corvade's Avatar
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    Originally Posted by Comstarr View Post
    i bet your training was on point if you gained 45 solid pounds of muscle in 2 years faurk
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  24. #24
    Stats: 6'2" 240lbs Comstarr's Avatar
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    Originally Posted by corvade View Post
    i bet your training was on point if you gained 45 solid pounds of muscle in 2 years faurk
    Just ate everything in sight (70% clean) and kept training intensity very high. Didn't miss training sessions and didn't do cardio.

    Worked for me
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  25. #25
    Registered User joshwah's Avatar
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    Originally Posted by allianc3 View Post
    lol what?

    OP makes thread because it's his physique that he feels is lacking, you suggest a PL routine?

    Nothing against PL routines but some people just should be excluded from giving advice on the internet.

    Your advice is like telling a PL who needs help bringing his squat up to jump on a bro split and work in the high rep ranges all day long.
    How was that bad advice? Getting stronger is actually the way forward as a natty. Oh wait, let's just do drop sets all day long and never progress.

    Please.

    If you're squatting 500... you will not have small legs.

    OH Pressing 225 and you're gonna have small delts and tri's? Doubt it.

    Bench 350+

    Deadlifting is debatable because of mechanical advantages.

    I also think you're opinion or view on powerlifting is flawed. A lot of powerlifting work is done in the 8-15 rep range for accessory work. So you're getting stronger on the main lifts and having more potential when you're stronger in the hypertrophy rep ranges. Progressive Overload.
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  26. #26
    Lifetime natty allianc3's Avatar
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    Originally Posted by joshwah View Post
    How was that bad advice? Getting stronger is actually the way forward as a natty. Oh wait, let's just do drop sets all day long and never progress.

    Please.

    If you're squatting 500... you will not have small legs.

    OH Pressing 225 and you're gonna have small delts and tri's? Doubt it.

    Bench 350+

    Deadlifting is debatable because of mechanical advantages.

    I also think you're opinion or view on powerlifting is flawed. A lot of powerlifting work is done in the 8-15 rep range for accessory work. So you're getting stronger on the main lifts and having more potential when you're stronger in the hypertrophy rep ranges. Progressive Overload.
    I get what you're trying to say but there's an optimal way and a suboptimal way to achieve what OP is looking for. PL is great in many ways but if his focus is 100% building muscle then why can't we just stick to an optimal hypertrophy focused routine?

    And strength doesn't always equate to muscle mass, look at max chewning or some of those other somewhat scrawny guys who are strong as fuk.
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    You have the perfect physique for sloots, so enjoy that now and work on getting bigger at the same time.
    Why not try something completely new like GVT for 2 months, or ICF 5x5 if you havn't done it before.
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  28. #28
    Registered User joshwah's Avatar
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    Originally Posted by allianc3 View Post
    I get what you're trying to say but there's an optimal way and a suboptimal way to achieve what OP is looking for. PL is great in many ways but if his focus is 100% building muscle then why can't we just stick to an optimal hypertrophy focused routine?

    And strength doesn't always equate to muscle mass, look at max chewning or some of those other somewhat scrawny guys who are strong as fuk.
    True. Swings and roundabouts really. I just know all the pro natty bb'ers are powerlifters or at least focus on the big 3-4 lifts more than anything else. Add in some decent high volume high rep work and it should do the job.
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  29. #29
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    Originally Posted by TooAnabolic View Post
    That's life, son.

    You look good for the amount of time you've been lifting. Natty gains are slow, and you'll never look like a cell tech abuser (Jeff Seid) unless you take cell tech and have the genetics for it.

    Get used to making crappy slow gains for the rest of your life.
    What that guy said.
    You will never be on Jeff Seid level if you are natural.

    Originally Posted by Comstarr View Post
    Just ate everything in sight (70% clean) and kept training intensity very high. Didn't miss training sessions and didn't do cardio.

    Worked for me
    I had a look at your progress pics from 2011 to now, I think you are misleading the op.
    It's impossible you made so much progress only with diet and training.
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  30. #30
    Lifetime natty allianc3's Avatar
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    Originally Posted by joshwah View Post
    True. Swings and roundabouts really. I just know all the pro natty bb'ers are powerlifters or at least focus on the big 3-4 lifts more than anything else. Add in some decent high volume high rep work and it should do the job.
    A lot of guys probably fall into the category of "powerbuilders" and they do care about their big 3, but building muscle is always the top priority. It works no doubt.

    In my case, I honestly think I'd have a better chest if I never got my head wrapped around the notion that I need an "impressive" flat barbell bench. Every chest day where I completely disregard flat barbell feels incredible with the best pumps, but ego forces me to keep flat barbell in the mix.
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