Guys man :( Fitness nightmare! Small after 5 years of lifting

[Magnus700]

Here's my stats -

19 year old male 6 foot tall and weighing 176lbs

Bench press - 176lbs for 2 reps

Squat - 225lbs for 1 rep

Deadlift - 275lbs for 5 reps

Barbell curl - 77lbs for 8 reps

Overhead press - 110lbs for 5 reps

Diet - 3 square meals a day and 3 protein shakes at the moment. I used to track macros religiously when I did standard scientific training.

The story -

So I am 19 now and I started lifting weights at 14. When I started lifting weights at 14 I got some small results and that really made me happy. But back then I trained in a style which I now know is high rep high relative intensity rest pause sets with short rests so I thought that was the reason why I didn't make the same amount of progress as the guys on the internet. So from there I jumped straight into normal bodybuilding programs such as Dr Jim stoppani beginner to advanced training plan, gokuflex training plan and honestly just normal evidence based training e.g. training blocks with a decent amount of volume per bodypart lets say 18 sets and the reps in reserve just increase for 3 weeks from 3 RIR to 1 RIR and then a week of deload. Unfortunately, this style of training was crap as hell for my body and from when I started conventional bodybuilding training I never made gains for over 3 years. Even until spring 2019 my barbell curl had stayed identical at 32.5KG just as it was it autumn 2015. So after being left no option I had to go against all the scientific literature and internet advisers and just go back to high rep high intensity rest pause sets and thank the lord that I saw some small muscle growth. At this point, I was beginning to believe I was a non responder to bodybuilding and that I was going to be skinny for life. Since restarting the high rep stuff, I went from a 32.5KG x 1 curl to a 35KG x 8 curl and it's still rising monthly. The same thing occured with all my lifts and my muscles also grew a little bit but not much. But man, although I am progressing I am still a lot smaller than all my friends who lift and it's extremely depressing. I'm worried that I'm going to have to be skinny for another 5 years till I just look okay but I really don't want that. Do you think there's any way of increasing my rate of progress? This sucks man I just want to get hench like the guys on youtube!

Being small just makes me feel like **** all of the time as I feel as it makes me a low value male. Honestly a lot of the time I just find myself hating life and think "Why me?".

[pinggolfer96]

Here's my stats -

19 year old male 6 foot tall and weighing 176lbs

Bench press - 176lbs for 2 reps

Squat - 225lbs for 1 rep

Deadlift - 275lbs for 5 reps

Barbell curl - 77lbs for 8 reps

Overhead press - 110lbs for 5 reps

Diet - 3 square meals a day and 3 protein shakes at the moment. I used to track macros religiously when I did standard scientific training.

The story -

So I am 19 now and I started lifting weights at 14. When I started lifting weights at 14 I got some small results and that really made me happy. But back then I trained in a style which I now know is high rep high relative intensity rest pause sets with short rests so I thought that was the reason why I didn't make the same amount of progress as the guys on the internet. So from there I jumped straight into normal bodybuilding programs such as Dr Jim stoppani beginner to advanced training plan, gokuflex training plan and honestly just normal evidence based training e.g. training blocks with a decent amount of volume per bodypart lets say 18 sets and the reps in reserve just increase for 3 weeks from 3 RIR to 1 RIR and then a week of deload. Unfortunately, this style of training was crap as hell for my body and from when I started conventional bodybuilding training I never made gains for over 3 years. Even until spring 2019 my barbell curl had stayed identical at 32.5KG just as it was it autumn 2015. So after being left no option I had to go against all the scientific literature and internet advisers and just go back to high rep high intensity rest pause sets and thank the lord that I saw some small muscle growth. At this point, I was beginning to believe I was a non responder to bodybuilding and that I was going to be skinny for life. Since restarting the high rep stuff, I went from a 32.5KG x 1 curl to a 35KG x 8 curl and it's still rising monthly. The same thing occured with all my lifts and my muscles also grew a little bit but not much. But man, although I am progressing I am still a lot smaller than all my friends who lift and it's extremely depressing. I'm worried that I'm going to have to be skinny for another 5 years till I just look okay but I really don't want that. Do you think there's any way of increasing my rate of progress? This sucks man I just want to get hench like the guys on youtube!

Being small just makes me feel like **** all of the time as I feel as it makes me a low value male. Honestly a lot of the time I just find myself hating life and think "Why me?".

lol just based off things you said... you need to read up and learn a thing or two. scientific standard training...HAH! and yeah...go have fun looking like those pretty juiced up boys on youtube you prob whack to

[Magnus700]

lol just based off things you said... you need to read up and learn a thing or two. scientific standard training...HAH! and yeah...go have fun looking like those pretty juiced up boys on youtube you prob whack to

I know it may seem impossible to get results from doing things properly. But trust me when I say that I ran proper programming. Programming recommendations that are suggested by Eric Helms.

[pinggolfer96]

I know it may seem impossible to get results from doing things properly. But trust me when I say that I ran proper programming. Programming recommendations that are suggested by Eric Helms.

its easy to call a program credible, how about the individual running it....
you're not Eric helms....

[gbullock32]

Guys on YouTube tend to be on a lot of illegal 'supplements'; realistic expectations are good to have. That said, you are light for your height so: eat more, gain some weight/mass.

[bLinkMoore]

What's your caloric intake? Diet certainly plays a part in strength and muscle gain.

Sounds like you need to do some studying, cause you've got some misconceptions about how training works.

Look for a novice lifting program in the stickies and work with that. Make sure you're eating enough, and you'll see progress

[Synchroniicity]

Eat more. Lots of protein.