>lifting for 3.5 years >shit gains everywhere, twink ottermode

post pic

Dude, you have to take diet into account too. If you want more gain eat more protein. I use the shit from GNC and it works great. Other than that change up your routine, you won't see much gains if you do the same workout everyday.

Protein

If you want bigger maxes and muscles do bigger weights with less reps. With 195 bench you should be doing sets of 2 or 3 at 170 or higher. I'm assuming you must have pretty good muscular endurance so this shouldn't kill you. If you change up your workout and down protein like a glory hole cum slut you should be fine.

>>34532339
secondeded

That's terrible unless you're a 5'0 man, and then its still really fucking bad

>>34532331
>2015
>lifting to impress other people

>>34532347
>I use the shit from GNC and it works great

little do you know that shit is NOT FDA approved and will fuck up your liver. but sure it works great so you can keep buying it

>>34532331
Train harder. Eat more. Do your research, and try something different. Don't you fucking dare give up OP, we're all gonna make it. Keep pushing.

you're not eating enough or doing heavy enough weights. the fact that it took years for you to realise this means you should remove yourself from the gene pool as you obviously cannot into basic logic

>>34532331
Eat more. I was in your same situation. Trained for 6 months for barely any gains. Started eating a lot more, and I gained a lot. 160 -> 185 (tho now I have lots of fat, I will probably bulk until 200).

GOTTA EAT HUGE TO GET HUGE C'MOON

>>34532455
550 cals? pssh