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  1. #1
    Registered User wantsomegains's Avatar
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    Why am I not growing?

    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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  2. #2
    Registered User safcpaul's Avatar
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    Eat more, get your lifts up and have patience and you'll see growth. 2200 calories is nothing
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  3. #3
    Registered User larryC12's Avatar
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    Originally Posted by safcpaul View Post
    Eat more, get your lifts up and have patience and you'll see growth. 2200 calories is nothing
    I never understood the eat more. Thats probably why I haven't gotten stronger.
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  4. #4
    Registered User Zeblan's Avatar
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    What actually causes it? The most direct causes are inadequate nutrition (not eating enough or eating foods that lack growth-promoting nutrients) and recurrent infections or chronic or diseases which cause poor nutrient intake, absorption or utilization.
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  5. #5
    Registered User ColinMackay's Avatar
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    We develop in short spurts several times a year before puberty. You never have another one of those incremental spurts until puberty kicks in, but you do get an immense explosion over a year or two that causes you to just rocket up.
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  6. #6
    Registered User lukabosnjak's Avatar
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    Ask yourself. You know the big three. Sleep/eat/train. If one of those component is missing, you will make little or no progress. Did you deload ?
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  7. #7
    Registered User Gaza26's Avatar
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    How long have you been training for? You need a solid few months to see some progress; strength and size wise.
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