Hello I'm 24 yrs old and I'm a medical student and my bodyweight is 70kg and I'm 169.1cm. Previously I have been working out on and off. Now 2021 have been very consistent I started with an upper lower split and now since I have some exams I'm doing full body 3x/week. I have been trying to recomp and eating at maintenance which is about 2000-2200kcal. my daily protein intake are 120-150g I'm trying to be between 0.8-1.0g/lbs of bodyweight. However I have seen some strength improvements in the gym but no visual changes, does anyone have any idea?
For more context Here are my programs that I run:
Fullbody:
A:
High bar back Squat 4x4-8 (60kg x6, I am not going so heavy since I hade difficulties with form and still practising)
barbell Bench press: 4x4-8 (60kgx4 is best)
Lat pull-downs 3/4x8-12
Db OHP: 3x8-12 (17.5kg)
RDL: 3x8-12
Hammer curls x triceps overhead extension 3x8-12
B:
Deadlift 3x3 (80kg)
Military press: 4x4-8 (5x32.5kg)
Seated cable row 3/4x8-12
Db bench press 3/4x8-12 (20kg x11)
Biceps db curls x triceps overhead extension 3x8-12
C:
Squats 3/4x8-12
Barbelrow 4x6-12 (32.5kg)
Benchpress 3x8-12
Lateral raise 3x10-15
RDL / lying leg curl 3x12-15
Here is the upper lower i used to run and that I might switch back to
Upper 1
Barbell bench press 4x4-8
Barbell row 3/4x6-12
DB Incline bench press 3x6-12
DB OHP 3x8-12
Lat pulldowns 3x10-12
Lateral cable raise 3x10-15
Lower 1
Back squat 4x4-8
RDL 3/4x6-12
Leg press 3x8-10
DB curls 3x10-12
Rope pushdowns 3x10-12
Upper 2
OHP 4x4-8
Barbell row 3/4x6-12
Benchpress 3x10
Lat-pulldowns 3x10-12
Lower 2
Deadlift 3x3
Leg press 3x8-10
Leg curls 3x12-15
Goblet squat 3x12-15
Barbell curls 3x8-12
Skull crushers 3x10-12
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Thread: Why am I not growing?
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04-23-2021, 07:14 AM #1
Why am I not growing?
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04-23-2021, 07:17 AM #2
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04-23-2021, 01:46 PM #3
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04-24-2021, 04:14 PM #4
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04-29-2021, 03:25 PM #5
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