>Lifting for two years
>Barely stronger than people who don't lift.
>Look out of shape still.
Who else here /shitgenetics/?
Sounds less like /shitgenetics/ and more like /shitprogram/ and/or /shitdiet/.
What are you doing exactly?
Maybe you have shit genes or maybe your programming is shit, your diet is shit and your consistency is shit.
I know dudes who workout for years and always look like shit because they just keep doing the same crappy workout and eat the same crappy diet over and over expecting something to change.
>>37406083
>two years
Bro, genetics or not, something is very wrong here.
If you don't see progress in 2 years you haven't been trying at all.
Probably just dyeling around and eating shit
>>37406114
I do
PPLxPPL
never skip a workout
eat mostly protein, try to limit my carbs, only drink water/diet soda. Still look out of shape.
(stats for 8 reps)
Diddylift 100kg
bench 75kg
Squat 60kg (I don't go higher because my knee is fucked from when I was younger, I just do this for high reps)
dips with 12kg
I can do 7 pullups before needing a minute break.
I know people who are 16-17 and are stronger/look better than me.
I was born with a pretty weak body. Thus when I bulked up, I moved up to "average-looking" status.
Ugh.
>>37406083
maybe fix your diet and bullshit routine you fucking twat
Time for SS + GOMAD
>Muh genetics
>>37406154
Whats your rep/set ranges? What's your plan for progression? What are your rest times?
I mean basically if something isn't working don't keep doing it. You need to change up some part of your routine to start making progress.
Or you could just get on roids.
>>37406154
8 reps are too much, go lower to 5 reps and 3 sets.
you can easily increase your weight almost every workout, just try it, test your limits
>>37406083
take it you weren't smart enough to do before/after/progress pictures huh?
>>37406154
The fact that you don't know your carbs/protein even basic ratio tells me shit diet right there.
How old are you and how much do you weigh?
>>37406083
the only shit genetics holding you back are the ones in charge of brain development m8. In 2 years, even stephen hawking would be able to do 1/2/3/4
>>37406188
I rest for like a minute, minute and a half.
I usually do one set with light weight for 8-10 reps
then 3 sets of working weight for 8 reps.
As far as progression goes. I try to add 2.5kg every two workouts, but it never really works out so I drop down back to the previous weight because I can feel my form going to shit/it being too heavy that I can only do 2-3 reps.
>>37406200
not necessarily, depends on where you started, and if you had to cut.
but that's why you fucking take progress pictures so you can have some kind of point of reference aside from how you think you look in the mirror 'today'.
>>37406154
you're shit is retarded and you should feel bad
count your kcals
>>37406197
21, 6'1(185cm), 80kg.
>>37406154
PPLPPLX doesn't tell us shit about your routine, we need to know percentages and rep ranges
You shouldn't be stalling at numbers that low for two years
post pics of body
not OP
but this was me after 3 weeks of lifting
>>37406220
I would honestly try SS (read the book too shit form made me stall at 90 kg bench once i improved that I just hit 110 3x2 kg and still improving) and eat high calories high protein, if you can't put your lifts up to 1/2/3/4 for 1rm in 5-6 months then I would go to the doctor for test check.
>>37406216
I do. I used to eat 2700-300kcals every single day for over a year. But I just gained fat and very limited strength. Now I'm trying to eat <2000kcal to cut down because people are always telling me I look fat.
Tren hard. Eat clen. Dbolish your goals, anavar give up.
You'll be swole in no time
I think I have some kind of muscle disorder in my upper arms. My forearms look strong, but my upper arms don't grow no matter what.
>>37406243
Me after my first day
>>37406154
>6 day split
>no routine shown
>terrible lifts
>no diet knowledge
Sounds like 2 years of idioicy rather than poor genetics desu senpai
>>37406251
>2 years
>>37406226
>Push day
dumbell press/bench press 3x8
incline dumbell press/incline bench press 3x8
Chest flies 3x8
dips 3x8
tricep pulldown 3x10
close grip bench 3x8
>pull
Deadlift 5x5, sometimes 3x8
Lat pulldowns 4x8
pullups/negatives, usually varies
wrist curl 3xF
bicep curls 3x10
Leg
Leg curls 3x12
Squats 3x8
leg press 3x8
>>37406244
1/2/3/4 isn't a good target. Not very balanced. Plus some people are good at some lifts but bad at others, for example I'm almost at 1plate OHP by five, but I'm only at 115kg DL
>>37406243
What purpose did this post serve...?
>>37406283
The reason I posted this thread because I had shit lifts and shit genetics and you're making fun of me as if I'm bragging or something.
>>37406293
I'll bet that OHP is hideous son
>>37406293
It's a pretty darn good estimate though for the majority it's 1 lift that stalls e.g manlet proportions that are shit for DL at the time I was at 1/2/3/3.5 meanwhile lanklet friend that ran SS with me got 1/2/2.5/4
>>37406293
you weak mother fucker
are your legs broken?
You know what never mind, i cant even ohp .5pl8 more than twice so i cant talk shit. Good luck anon im sure youll keep improving.
>>37406320
Nah I just have short arms lol
>>37406310
>The reason I posted this thread because I had shit lifts and you're making fun of me as if I'm bragging or something.
ftfy
I'm on the same boat but it's only cause I never played sports as a kid so I'm week and fat. And I had a couple hiatuses due to injury. My fat loss is almost over and I can finally bulk and make real gains soon
>>37406154
I think you make the mistake of doing the same exercises over and over again.
Your body got used to it.
I always changed my exercises up.
Alas, I never got to try that Russian work-out routine called "Overreaching". I looked at it and went, "Umm, no. This is beyond my current abilities."
>>37406305
Im high on tramadol
>>37406293
1x5 1pl8 OHP and only 115kg DL? The fuck, son. Do you have like humongous traps? Are you sure you're not using the tiny bar?
I can barely squeeze out 1RM 1plate OHP and I DL 160kg.
>>37406310
you are still unable to understand
>HUERR DURRR MUH GENETICS
>>37406083
2 year is absolutely nothing. Your muscles probably need more stimulation only having 1 day of each a week will not keep them pumped enough.
OP, out of genuine curiosity have you read the sticky?
>>37406432
Of course I have.
I do eat 0.8g of protein per lbs and all the other shit that the sticky mentions.
I mean nothing is wrong with my routine. I go 6 times per week and I don't eat like shit, I try to progress. I don't see why I'm not stonger aside from the fact that my genetics/ test is fucked.
>>37406410
I got my body from my mom. The buffer I get, the more I look like one of those broad-shouldered women from the "Simply Irresistible" music video.
Argh.
>>37406154
>eat mostly protein, try to limit my carbs, only drink water/diet soda. Still look out of shape.
Shit diet team checking in.
>>37406083
A lot of people write time off or lie about their journey for gains. A lot of people lifted around15-17 yrs old and go back to it when theyre around 22. A lot of people played 5+ years of sports before they hit the gym and dont count the pullups and pushups and curls they did in their bedroom as time lifting. You are fine.
I was also stuck at a 185 bench around the 2 year mark and now almost 5 years in i can bench 4plate and honestly my training is a lot more lax than it used to be. Youre going to discover a lot about yourself year 2 to 3 and your routines and diets are going to become much more tuned and streamlined b/c everything else youve done has been exhausted and a fail.
Goodluck! Stay positive.
>>37406473
How is my diet shit? Lots of chicken and complex carbs, hitting protein requirements, eating veggies and making sure I get enough fats/fiber.
>>37406243
fuck you
>>37406483
What would you suggest?
You're gonna make it one day OP, we all will.
Except cunts who laugh at others
>lifting for one year
>stronger than people who lift
>Look skinnyfat shit
>guys lifting less weight than me with worse form look amazing
>>37406243
sure,I can do that in 2 weeks blasting gear
>>37406408
I dunno lol. I just find presses easier than pulls.
>>37406495
Patience and a good attitude dude
>>37406483
I didn't start lifting weights till I was in my early 20s.
It's why I looked like a skeleton for most of my life.
185 cm and yet you say I have shit genetics ha ?
Kill yourself with no doubt.
>>37406412
>thinking PPLxPPL is a split that hits every muscle only once a week
>being dumb as dogshit, yet giving advice
>>37406524
There is an irony to this though. I probably look better than a lot of the middle-aged guys in my state, because I understand the value of physical power (being weak most of my life).
Is this terrible progress for 2 years of fucking around with no sense of progression?
>Tfw only started benching 1 plate last month
Give me your worst /fit/ kek
>>37406697
Honestly, what the fuck? How are you only barely benching lmao1plate and you look this good?
Routine, progression, stats, diet? height?
>at 185/285/365/465
>was told last week I have low t but am asymptomatic
Wut
It's pretty obvious what's wrong if you've been lifting 2 years and making no strength gains even while bulking. I've been cutting two years but made a bunch of strength gains cause I push myself. OP you bitching and blaming genetics which leads me to believe you are a bitch that is too scared to push himself in the gym.
>>37406154
Something isnt adding up these cant be stats for 2 yr lifting. I started in mid december and my stats are 120kg diddly, 90kg squat and 80kg bench all for 6 reps
>>37406697
looks good m8 desu
>>37406805
Why is your squat low?
I started February, minus a few weeks due to illness.
Press: 52.5
Squat: 107.5
Bench: 75
Dead: 110 lol
>>37406484
Are you actually tracking things, or are you just eyeballing shit and saying "yeah that looks about right"?
>>37406867
He's probably never been fat or played any sports
>>37406905
>inb4 everyone on /fit/ claims they track everything
bullshit. Most people eyeball. And most "calorie" counts make a lot of assumptions and are always more or less off anyway.
>>37406867
routine? Can you explain how you lift exactly, your whole process, your reps/set etc?
OP runs a shit training regimen and claims he's at his genetic limit and decides to complain about it on a Mongolian horse review forum instead of seeking knowledge from good books for training methodology.
OP continues this for 2 (two) entire years, not dissatisfied with with his gross mediocrity (I give him too much credit by saying he's mediocre) instead of seeking a solution
You're fucking retarded OP and shame on you for pointing your finger at your genetics and not your actions and lack of thought
>>37406867
I wanna see your http://symmetricstrength.com/
>>37406993
>>37406953
It's a mixture of novice and intermediate. It was all intermediate, but I lost strength while I was ill.
Doing regular SS.
>>37406746
I friend of mine has a wilks of 450 and has a t level of 232 ng iirc. T levels aren't directly correlated to strength like you'd intuitively think.
>>37406502
Consoling him enables complacency, not empowerment. Being bummed about it and seeking answers is better than shrugging it off. Sometimes you gotta get low just to get through
>>37407060
>>37406974
honestly, tell me what to do? It seems to me like everything I do should be fine, but it's not. I postd all my shit ITT and nobody told me anything that's wrong with it.
>>37407051
With press being your strongest lift, right?
>>37407070
Yeah. It's odd, my Squat is starting to pause, and I still fuck up with my deadlift (mixture of poor form for months, and bad flexibility), but my Press keeps on going up.
>>37406943
>Implying I'm not autistic enough to track everything
>implying I'm not on a 169 day steak on MyFitnessPal right now
>>37407089
And your bench?
>>37407068
Get checked for beetis and t levels just to make sure you're on the chart
Start a novice program like Dietmar or Greg nuckols, candito strength/control, powerlifting to win novice, Sheiko novice, etc.
More focus on carbs, less on protein, and a lot on a modest caloric surplus, consult us at plg for form advice, and step into your gym like it's day 1 all over again
>>37406211
No wonder you don't progress. That's not even a plan bro. I wonder if this is bait.
> but it never really works so i drop back down to previous weight
> 2 years
>>37407110
3rd strongest, squat is second.
Although it should surpass the Squat soon.
>>37407127
Can lowish carb halt progress?
I never reach my carb goals, and I'm starting to stall a wee bit.
>>37407137
Honestly your press seems crazy to your other numbers to me
Ah well, genetics?
>>37407179
Yes it can. Carbs are essential. If you fall short on anything, make it fat. You need carbs
>>37406293
>1/2/3/4 isn't very balanced
I'm currently at 50 kg ohp, 75 kg bench, 110 kg squat, and 140 kg dl (120x8 reps, 149 kg according to online calculators, but failed 150 my last try) for 1 rep. I always see people here posting their stats having way better bench, proportionally to the rest of their lifts. Are my lifts balanced enough, or should I work on something specifically?
>>37407213
Likely lol. It's nice having a naturally good press, but I suppose things balance out as I have a shit deadlift.
>>37407216
Cheers man. I always thought carbs were the least needed. I looked up some symptoms of not enough carbs and it matches what I get at times.
Guess I gotta whack out the oats.
>>37407242
I've only been lifting for like a month, but I can barely press the bar without turning into some kind of standing variant of incline bench press, doesn't help that my shoulder flexibility sucks dick
Meanwhile my bench press is 1 plate even though I've been eating at a 1000cal deficit since mid feb
Still learning deadlift with low weight, sumo deadlift specifically, don't wanna snap my shit up
>>37407252
Reduce your compounds to 3x5 bro, and deadlift 1x5. Also do squat in the beginning of the session before leg curls.
You can follow the progression scheme here:
http://www.powerliftingtowin.com/powerlifting-novice-program/
or do SS progression, but honestly it would be better to switch to a better program that explains everything instead of fixing ur broken shit.
>>37407330
>Reduce your compounds to 3x5 bro, and deadlift 1x5
why not 5x5 compounds
How the fuck is /fit/ unable to give this guy the right advice??
YOU GOTTA DO PROGRESSIVE OVERLOAD YOU FUCKING DENSE CUNT
There reason you are weak is because you never try lifting heavier. And don't fucking drop down because you cant lift it. YOU GOTTA KEEP OVERLOADING
>>37407348
no point if he struggles for 2 times and goes on overloading
>>37407330
Reply to the wrong guy?
>>37407339
slower progress. deadlifting 5x5 two times a week may be your issure bro. you might be heavily overtrained.
>>37406083
>Who else here /shitgenetics/?
99% of you pussies don't know how to try hard.
You spend your prime testosterone teenage years playing video games with a limp wrist.
Time to make up for lost ground.
You can't just go "workout". You have to train HARD. Like you mean it. I bet you lack intensity at the gym.
Read this article, and start training like a creature at the top of the food chain.
>inb4 muh iron lyfe try hard
http://www.elitefts.com/education/novice/how-to-stay-small-and-weak/
>>37406083
Left heavier weights
>>37406083
same here
i'm low test enough to not have gains
but not enough to get a prescription to test
>>37406083
Dude you are literally me, and I´m a disgrace for humanity.
My lifts are:
squat: 90 kg(had extreme back pain though, training core to get rid of it)
dead lift: 120kg
Bench Press: 75 kg
I´m training about a year now and am 192cm, 91kg.
I hate myself so much, it´s worse then if I didnt have trained at all.
My two main problems were, that I didn´t count calories and that I did MMA training 3 times a weak on top of working out 2-3 times a week.
I want to make it up now, but I´m not sure if i´ll stop hating myself after this fuckup.
>>37406697
>>37406719
Routine was p/p/l
I never kept track of weight used or anything just went by feel.
5'7 150lb on the right
Diet was anything I wanted basically IIFYM but always tried the healthiest foods.
Made sure to hit my protein and filled the rest with whatever I found.
I ate a lot of peanut butter and nutella though.
When I counted the average calories were about 3400 per day
>>37406862
Really? Thanks senpai I'm surprised
>>37407688
Oh and I can do these lifts 5x5, no idea what my 1 rep max is
>>37407223
Your lifts are great and balanced. Keep at it son.
One month progress, am I good genetics?
>>37407785
You look bigger because the image is zoomed in.
If not, great gains.
>>37407785
It's a month.
Not everybody deserves to have the body and the strength of a god.
Some of you are just destined to be DYEL.
Quit lifting.
Maybe collect rocks or pokemon cards lol.
>>37407785
https://desustorage.org/fit/thread/37244417/#37246529
Out dated but this is my progress when I started.
>>37407888
You really stepped up your filters. Good job.
>>37406251
you look pretty decent bro
>>37406153
this.
>muh geneticks argument
fucking kill yourself already
>>37407896
thanks, one thing fitness taught me is frauding the lighting is 99% of making it.
this entire thread makes gains so fucking slow.
i don't even workout or diet hard and my gains are insane. natty too
>>37406154
low carbs is bad for gains. at the very least eat carbs after you work out and on lift days in general
Want to know if you guys have a good gym routine for me...Im 18...way about 87kg...dead lift about my weight and I bench 30-40...and I lift 10kg for 12 reps...12kg for 10 reps...and 15kg for 7 reps...I have been doing boxing for 6 mounths now and kan do 10 pull ups before I am tired...i only exercise my upper boddy (tits and up) and I have lost 14kg in 4 mounths....now....i was wonderings if there is something better that I can do...(I do a shit load of push-ups)(almost every type of push up)
>>37408064
I was wondering why I was stalling early. I don't eat a "keto" diet or anything, I just don't eat many carby foods.
Looked up the symptoms and it has things like brain fog, lethargy, and getting angry/irritated easily -- all things I've been having.
I've always been told on here that carbs are just filler, and fats/protein are most important -- guess I fell for the memes
bench press, weighted pullups, curls, dats about it mane
do sprint training 2
>>37408097
Starting Strength
If you want something to suit boxing, maybe look up the book "Tactical Barbell"
Thank you...will do...I was thinking of getting one of these...any one here that uses it...did it work/help
>>37407060
should i go on trt tho? like will it just fuck me up at this point or what
>shit genetics
you mean
>shit diet, sleep, and lifting consistency or programming
>>37408097
>>37408210
stop using so many fucking ellipses jesus christ
>>37406292
is this a joke? you are severly under training
Me after 2 weeks of SS
What would you recomend?...........................................
>>37406211
If you add 5 lbs and your 3x8 becomes a hard triple, you're just being autistic. You should lose like one rep, maybe two reps on something like OHP if you're weak.
>>37408210
No.
This is fucking retarded.
It's like tying your hands behind your back to get better at bench press.
Retard.
>>37406943
If you track for a while you get good at eyeballing. Most people will have no fucking clue otherwise.
>>37406469
go to the nearest doctor and check your testosterone level.
>>37407884
kek, in all honest, I took the first pic nearly a month after I started lifting in January. So there's 1.5 month difference between the two. Screenshot attached.
>>37406484
judging from how you look, id say less chicken and diet coke, and more jogging and movin about.
veggies are good doe
>>37406083
100% diet I can bet. I had the same problem. I stuck to a good diet for about 2 months and dropped to ottermode and looked great. For years I'd just "oh I'll just eat this today" and then that becomes weeks at a time. Write up a diet and stick to it religiously. After a while the cravings go away and you'll get results. If you can lift a decent amount and have low bf%, you have to have VERY shit genetics to still look bad. I mean shit to the point where you have more important things wrong with you and how you look is the least of your worries. It's all diet mang.
>>37407720
That is too many calories man for someone your height, aim for 3-500 above your TDEE unless you want to go full fat mode
>>37408589
My tdee is ~3100 calories
>>37408661
I don't understand this at all. Unless you're doing heavy cardio work daily to burn some of those calories off I don't see how that is your calorie target to gain weight. I'm taller than you and weigh about the same and am gaining quickly on roughly 2700-3000 calories a day
>>37406191
don't be autistic about SS. 8 reps is fine, though it will induce more mass growth and less strength, which is what OP wants anyway.
>>37406220
>80 kg
>100kg deadlift
>2 years
dude something is seriously wrong there. you should get a trainer to look at your shit
>>37406243
>some people are ripped before lifting
yeah we know, fuck off
>>37408848
Well I do walk to and from the gym
It takes me about 30-35 minutes both ways
>>37406083
Not a /shitgenetics/ problem.
Do you post it at least x50 on instagram and facebook ? If you don't, there's the problem
>>37406697
Looking pretty good for fucking around for two years, but I would start looking more at your ams and shoulders.
>>37407688
Dude if you do MMA training 3 times a week those are good numbers. If you eat less your recovery might get worse. I have similar stats to you on a cut but i havent done any MMA and couldnt fight for shit. Youve gotten actual skills and discipline training 6 times a week.
i know that feel OP, been training for 8 months and i've barely made any size gains..
>>37410433
you look good, definite mass gain.
>>37406154
>only drink water/diet soda
>diet soda
This alone tells me you're dumb.
>>37410433
Just eat more like a lot more
You did gain mass
>>37406268
its gret that you took the time to shave your chest for us
>>37406943
fuck youuu i track everything and so does anyone else who makes progress you weak willed fuck
>>37406251
You look like you'll actually have a decent amount of muscle after you cut though.
>>37407068
>I postd all my shit ITT and nobody told me anything that's wrong with it
>>37406251
try cutting
>>37410433
You look a lot better. Just, work shoulders/core more because right now you look like a curlbro.
>>37410433
fucking chads man
>>37406408
1RM 1plate OHP is like 5x5 50kg working sets.
>>37406083
>Short
>Fatty w/ female pattern fat storage
>Forever baby face
Oh well. You work with what you get. I'm still reasonably attractive in a cute way and carry my weight very well. Have a qtπ Asian gf who's an inch taller than me, so hopefully my sons will be tall.
>>37406083
Eat more, sleep more & try harder
>>37406154
Bro I started at that stats...
Just do SS with correct diet, stall twice, deload twice, jump to texas method, do accesories, jump to 5 days a week and then do the 6 days a week thing if you eat and sleep well. Don't start PPLPPLx if your bench is at least 100kg for five clean reps bro
>>37406083
You literally sound just like one of those fucking ham planets who blames genetics because they fat
>>37406083
My legs are broken. Not clinically, I just can't squat more than 180lbs after three years of gains. I think my bones go fucked at birth or something, compared to everyone else's they look kind of hobbled and/or twisted. The kneecaps point in the wrong way like a lazy eye. kill me
>>37406083
>Who else here /shitgenetics/?
nope
just a constant quitter. Every time I make progress I get lazy then fall back into bad habits making me un/fit/
>>37406154
>these are the people who say SS/SL is a meme
>>37406455
Stop blaming your genetics. Your mental game is fucked. Get your head right and lift that weight.
>>37407888
Did you do any damn thing between December and June?
>>37406083
>those who can't lift will blame it on genetics
>>37415610
I know people who have low testosterone who will make literally no gains no matter how perfect their diet and training is
>>37415672
Those people will still be better off if they lift than if they don't. The only person to compare yourself to is to what your potential is.
>>37406251
Nigger u fat
>>37406083
>Doing 5x5
>Wondering why you don't have gains
I have been lifting for 4 years and only look like a normal human that might play a few sports or go to the gym every now and then. Which was actually my goal to begin with, I went from 62kg to 76kg at 180cm (5'11''). I want to be above average now tho.
Current estimated 1RM are (based on 3RM or 5RM):
Deadlift: 159kg
Squat: 121kg
Bench: 84kg
OHP: 61kg
Have made pretty slow progress.
>>37407107
this desu senpai
>>37407596
I rather train SMART and not snap my shit up fucking retard
>>37406083
maybe you're not lifting hard enough
most people i've encountered in gyms dont even know what their real boundaries are. in stead they go for fixed sets and rep ranges all the time, not even trying to push it further
>>37406154
Similar stats here after 1,5 years of training...
We are probably low test but i look good so i dont care much about it..
>>37406483
This guy was the first reasonable answer in this thread. Just had to point out.
>>37406154
>8 months lifting, 1.5 years exercising
>160/265/370/450
>Been cutting/recomping throughout
>Entire month and a half of stalling
That's pretty pathetic, OP.
>>37408246
Do you only work rear delt?
>>37406292
>wrist curls
this should be banned from doing at the gym
>>37419629
Yes its only been 2 weeks on SS so rest will come with time
