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  1. #1
    Registered User fattofame3's Avatar
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    Thumbs up Not making any gains.

    Hey Guys,

    So I have been doing F5 Full body 3x a week now for about 7 months last year and inconsistent this year due to Coronavirus. What I have noticed is that last year I was cutting and hit all my maxes. However, this year I am unable to increase much weight in my lifts even though I am eating at maintenance and slightly above at times, as its hard to always be 100%. For example when gyms reopened up again mid this year, I was lifting what I was lifting near the beginning of this year and then de loaded the weight. After the initial de-load the city went to a 1 month shutdown period. Now gyms have opened up back again I have to lift 5-10lbs below what I was lifting mid year. What gives? I am not seeing my lifts go up and don't think I am making any muscle gains. I am also struggling performing the main lifts.
    I don't want to program hop but don't think anything works for me and I have hit a ceiling. I ain't no special snowflake I know that but don't know what the F is going on.

    https://imgur.com/a/zHRoUQl
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  2. #2
    Time is Muscle ECGordyn's Avatar
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    You haven't been able to lift consistently due to your gym closing and then opening and then closing again, so you're not progressing consistently.
    Currently running Calgary programming again: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1618375061&viewfull=1#post1618375061
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  3. #3
    Registered User RapidFail's Avatar
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    You're going to lose some strength from neural efficiency any time you take time off the gym. I missed one week of training in June due to a chest infection and when I came back, all of my lifts were down by about 10%. As always, adherance is the most important thing when it comes to training and diet. The program definitely isn't the problem.

    I'm lucky enough to have put together a home gym before the pandemic, so my training hasn't been affected at all. Since January 1st I've missed just two workouts due to being too busy and one week of workouts due to illness.
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  4. #4
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    It's "Lockdown Loss"
    You aren't the first and won't be the last

    Also gains will be tougher and slower in your second year of lifting than your first, that's life...

    You can give up, which will do nothing to help. Or you can just keep on keeping on going. It's your choice.
    Faith in Jesus first and faith in squats second.
    Then other details will start to slot themselves into place.
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  5. #5
    Registered User Magomed1's Avatar
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    Gym has been inconsistent due to covid
    This is why.

    Also you're only 5 to 10 lbs under your starting numbers this year.. that's not really a big deal.

    Don't worry about your numbers and just go in a lift and enjoy being in the gym
    Subhan Allah

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    Registered User air2fakie's Avatar
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    Look in the mirror and your lifts, do you really think you've hit your ceiling? Give it a few more months of consistency, and if you're not making progress by then you need to examine what you're doing wrong. Of course you can always switch your program if you think it's holding you back, but F5 wouldn't have you going backwards at this stage. Spend less time on spreadsheets calculating info out to the 9th decimal point.
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    Registered User safcpaul's Avatar
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    Op weren't you doing allpros a few month ago?
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    You've heard the phrase "Use it or lose it"? Same thing applies here. Judging by your numbers, you can gain it back pretty quickly. Beginner gains are quick.
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    Originally Posted by fattofame3 View Post
    I don't want to program hop but don't think anything works for me and I have hit a ceiling
    It's unlikely. I would avoid falling into a trap of thinking that training does not work for you. If you tell yourself that often enough you might start to believe it.

    Perhaps reassess your plan after a few months back at consistent training? Training long term (decades) has ups and downs for all of us. You don't want to over-react to the first time you have a setback.
    “Physical fitness can neither be achieved by wishful thinking nor outright purchase.” – Joseph Pilates

    A bodybuilder uses the weights to work the muscle.
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  10. #10
    Registered User daudi81's Avatar
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    Welcome to life after newbie gains. You haven't hit a ceiling.

    Are you still on F5 novice?
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  11. #11
    Registered User RapidFail's Avatar
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    OP should still.be experiencing newbie gains at his current numbers - pretty sure his lifts are all in pounds, not kilos. That said, inconsistent training sounds like the cause of his lack of progress - he can't have hit a ceiling at those numbers.
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    Registered User daudi81's Avatar
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    Originally Posted by RapidFail View Post
    OP should still.be experiencing newbie gains at his current numbers - pretty sure his lifts are all in pounds, not kilos. That said, inconsistent training sounds like the cause of his lack of progress - he can't have hit a ceiling at those numbers.
    My bad, at first glance of squat/bench I just assumed kilos.

    Confused on timing. You were on 7 months of F5 novice, then took a few months off due to corona, with sporadic gym visits here and there and now you're wondering why your lifts went down?

    If those numbers are in lbs, you STILL shouldn't have any issues getting your compounds up even through inconsistent training sessions. What's your height/weight, calorie intake (cutting/bulking)?
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    Registered User paulinkansas's Avatar
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    There is something called "Muscle Memory". I won't bore you with the science behind it. But in a nutshell you should make gains and get back to your previous level in a shorter amount of time it took you to originally make those gains. If it took you 7 months to get to that point, I'm going to guesstimate it'll take you 3-4 months to get back to that level.
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  14. #14
    Registered User fattofame3's Avatar
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    Originally Posted by safcpaul View Post
    Op weren't you doing allpros a few month ago?
    Nope, that was a while back.
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    Registered User fattofame3's Avatar
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    Originally Posted by daudi81 View Post
    Welcome to life after newbie gains. You haven't hit a ceiling.

    Are you still on F5 novice?
    Yes.
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  16. #16
    Registered User fattofame3's Avatar
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    Originally Posted by daudi81 View Post
    My bad, at first glance of squat/bench I just assumed kilos.

    Confused on timing. You were on 7 months of F5 novice, then took a few months off due to corona, with sporadic gym visits here and there and now you're wondering why your lifts went down?

    If those numbers are in lbs, you STILL shouldn't have any issues getting your compounds up even through inconsistent training sessions. What's your height/weight, calorie intake (cutting/bulking)?
    I get your point.

    Height is 5"8', weight is 184.8lbs, trying to lean bulk but averaging .5 every week, caloric intake is 2,230 calories. I try to gt 0.7 protein per lbs of body weight and .4 fat.
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    Registered User kauseemcee's Avatar
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    Originally Posted by fattofame3 View Post
    this year I am unable to increase much weight in my lifts even though I am eating at maintenance and slightly above at times
    Maybe previous replies have missed this part of the post. Newbie gains are probably off the table.

    -Lack of consistent muscle stimulus (strength loss will occur 2-3 weeks without training)
    -Eating only enough to fuel workout and not enough to increase muscle mass

    This is probably all it is.
    There's a certain point where your gains will be very slow eating at maintenance and some even state that it's impossible to gain mass without a surplus. Everyone's different but I'd start consistently lean bulking with a 100-150 caloric surplus if you're worried about fat gain.
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    Originally Posted by fattofame3 View Post
    I get your point.

    Height is 5"8', weight is 184.8lbs, trying to lean bulk but averaging .5 every week, caloric intake is 2,230 calories. I try to gt 0.7 protein per lbs of body weight and .4 fat.
    Sounds like you have put on a lot of weight this year (I seem to remember you being more like 150lb last year?) without making much progress in the gym. Inconsistency has obviously been a problem. What I think you would benefit from is a good training partner to keep you accountable and make sure you are lifting with proper form and effort.

    Sounds like you are going to need to cut again - you did a great job with it in the past, but needed more consistency with your training when lean bulking.
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    Registered User RapidFail's Avatar
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    Originally Posted by kauseemcee View Post
    Maybe previous replies have missed this part of the post. Newbie gains are probably off the table.

    -Lack of consistent muscle stimulus (strength loss will occur 2-3 weeks without training)
    -Eating only enough to fuel workout and not enough to increase muscle mass

    This is probably all it is.
    There's a certain point where your gains will be very slow eating at maintenance and some even state that it's impossible to gain mass without a surplus. Everyone's different but I'd start consistently lean bulking with a 100-150 caloric surplus if you're worried about fat gain.
    Newbie gains are definitely not off the table - he's never had them. Dude is squatting 110lb and benching 77lb - you think he's an intermediate lifter?!
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    Originally Posted by RapidFail View Post
    Newbie gains are definitely not off the table - he's never had them. Dude is squatting 110lb and benching 77lb - you think he's an intermediate lifter?!
    Oh, I didn’t read all of the thread. I see the lifts are in lbs. Fair enough, my mistake
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    Registered User BeginnerGainz's Avatar
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    OP maybe full body isn't for you....
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    Originally Posted by BeginnerGainz View Post
    OP maybe full body isn't for you....
    I don't think this is a particularly helpful comment. OP's main issue to date has been program hopping and a lack of consistency with both diet and training. He is a novice lifter who should be doing novice programming - I can't see a case for full body workouts being the reason he hasn't progressed.
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    Originally Posted by RapidFail View Post
    I don't think this is a particularly helpful comment. OP's main issue to date has been program hopping and a lack of consistency with both diet and training. He is a novice lifter who should be doing novice programming - I can't see a case for full body workouts being the reason he hasn't progressed.
    Because maybe he isn’t being consistent if he doesn’t like the program or the exercise selection.
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    Registered User George2100's Avatar
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    Originally Posted by BeginnerGainz View Post
    Because maybe he isn’t being consistent if he doesn’t like the program or the exercise selection.
    Bingo. Do what ya like! Just be consistent
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  25. #25
    Registered User RapidFail's Avatar
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    Originally Posted by BeginnerGainz View Post
    Because maybe he isn’t being consistent if he doesn’t like the program or the exercise selection.
    Fair enough - the best program is the one you can stick to.

    I wonder if the level of effort is a problem too. A lot of people have trouble gauging 2 RIR until they've had some experience training to technical failure.
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    [QUOTE=RapidFail;1619566901]Fair enough - the best program is the one you can stick to.

    I wonder if the level of effort is a problem too. A lot of people have trouble gauging 2 RIR until they've had some experience training to technical failure.[/QUOTE

    Certainly a possibility.
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