So my gains have stopped increasing. Last year, I was at 175 lbs, benching 235, squatting 405. I stopped lifting for a bit (mental illness and car accident) and I went down to 153. I got back in the gym three months ago, and went up to 160ish in the first 1.5 months. Since then, I've stagnated. I've increased my calories, changed my routine, and still nothing. I had been training for strength, now I'm doing just a hypertrophy routine, and the number on the scale isn't going up.
Any advice please?
Here's my current routine:
Lower Body Day 1:
Low Bar Squat 4x10-12
Romanian Dead Lifts 4x12
Calf Raises 4x20
Upper Body Day 1:
Dead Lift 4x8-10
Pullups-Weighted 4x10
Curls 4x12-15
Forearm Curls 4x12
Lower Body Day 2:
Front Squat 4x10
Leg Press 4x10
Bulgarian Split Squats 4x10
Calf Raises 4x20
Upper Body Day 2:
Bench Press 4x10-12
Overhead Press 4x8
Dips-Weighted 4x10
Shrugs 4x15
Increase your calories more until your weight goes up. Your not a mutant so that should work.
Think about your body's responses to stimuli as states within a state machine. You need to be doing enough work and eating enough food to switch to a gaining state. Some of the weight gained is going to be fat but some will be muscle. If you're really concerned about getting fat then you can try fasting for 16-24 hours once or twice a week.
There's a reason why people have been bulking and cutting for so long: it works.
>>39498324
"doing enough work and eating enough food"
This is the problem then. How do I know when I'm doing either? For food, I've got a calorie counter on my phone and I'm meeting my necessary calories every day. For lifting, I'm exhausting myself, but I'm still not very sore the day after I lift. I don't know whether I should increase my calories, or switch to perhaps a more strength-oriented workout (lower reps, higher weight), or both?
Is my forehead/hairline normal? My friends keep telling me I have a 5head and I should shave my widow's peak to make my head look more normal. I think it looks good personally.
another pic
>>39497713
>underage
Enjoy the ban kiddo
The wrinkle in the middle is super noticeable and you look too young to be here, but beyond that its fine.
Stop lifting weights.
>>39497452
already have
Good job OP
>this is now a 4 lifts only for the rest of your life thread
Bench
Rows
Deadlifts
Reverse curls (fite me)
Is squating 290 for 3x5 a decent lift for some one who's been squatting consistently for 6 months? I'm 6ft 196lbs.
>>39497365
yeah
>>39497365
maybe
What are routines/exercises for becoming more athletic? Increasing speed, agility, strength, mobility, etc?
Have you considered just playing a sport?
>>39497415
People who play sports do exercises to help with their performance. I was wondering if anyone had good examples of these. Like I've seen videos of people running ladders but I would have no clue what to do if I tried to do that
>>39497432
People who play sports do exercises and people who exercise play sports okay.
>He is a vegan or takes veganism seriously
>>39497092
Gif sauce?
>>39497107
do you even lift
>he browses /fit/
>he listens to a crossdresser for powerlifting advice
>he thinks this guy is a total idiot
>even when this guy benches 3 pl8s
>even when this guy ohp 2 pl8s
whats your excuse faggots
Rowing machine VS stationary bike
What is better for cardio /fit/?
>>39496695
It doesn't matter
What's important is duration, enjoyment and heart rate. If you don't like one way of doing cardio try another, it shouldn't be a pain or else you won't stick with it.
>>39496695
your mom
>>39496701
underrated
How do I get the Fight Club body?
>>39496674
Lift and cut the entire time.
lift natty, cardio like a son of a whore and eat lots
oh, and be a professional paid to look a certain way on demand and dedicated all your working hours to that goal
Best way to get vascular like this?
He is Erik the electric. He is 147 lb 5 10, competitive eater.
>>39496540
low bodyfat %, but also getting a SICK PUMP in whatever area you want to get vascular. the veins literally grow in size the more blood is pumped through them, so if you want really vascular forearms you do a lot of wrist curls and reverse curls
>>39496540
Mostly genetics. Low bf helps
>>39496540
How the fuck do these guys eat so much and not gain much weight?
How do you effectively program a 6 day split? Is doing PPL with one compound and 2 assistances smart? Or should i do upper/lower? Are 6 day splits even worth?
>>39496487
do the reddit ppl routine
>>39496492
what's that?
>>39496501
it is a ppl routine posted on reddit
https://www.reddit.com/r/Fitness/.../a_linear_progression_based_ppl_program_for/
so I lost 30 pounds and now it's time to start lifting
how long does it actually take to look decent? if it's gonna take years I don't wanna bother. can I actually make decent progress in like 6 months?
Shoulda started lifting from the start. It's gonna take whatever amount of time it takes. On a proper bulk and program you'll have a good amount of muscle on you within 6-12 months. 12-24 for very good.
>>39496477
it all depends on you
If your diet is on point, you're training hard and progressing, you will see decent progress in less than 6 months
>>39496477
In 6 months you can easily get "ripped" by normie standards. By then, the dysphoria will have already claimed your soul though.
What age is too old, /fit/?
Death or complete incapacitation are the only times it's truly too late.
>>39496413
god, his eyes just slay me every time. I'll lay down and roll over for Dom like a complete pussy bitch
>>39496413
we live in an age where anyone can basically get prescribed Test
FP was BP
Realistically, how do into robbie rotten mode
>>39496321
Why go for Robbie mode when you can into Carl mode?
How the fuck is Robbie not fat despite being a complete lazy fuck?
>>39496395
G e n e s
Hes practically a demigod. Also the chemo helps
What does /fit/ think of Arnold's Golden Six Routine for begginers?
I presonally made gains from it. And I think it's better than SS because it won't snap your shit up because while a beginner you have shitty form
ss+gomads
Also
>taking tips from a retired steroid abuser
ISHYGDDT
Sit ups.
Hey /fit/.
I've been feeling something on my lower back after the workouts in which I deadlift and squat.
I wouldn't call it pain, it's some kind of discomfort. I'm not lifting that heavy, just around 1x BW (180lbs).
Is this normal or definitely bad form?
Another question, do you guys feel DOMs after your workouts?
Do you need more pictures of asses?