Okay /fit/, idk what the fuck I did wrong. In the past 6.5 months,

SS doesn't have enough quantity to actually build a physique, you have gains you just look like shit aesthetically cause your workout routine takes 20 minutes. You have decent strength like I said, just try SL 5x5 or some shit instead if you're gonna do a meme routine.

>>35332497
Can I honestly just do a brosplit? I just want to fucking look good, not squat 3 fucking times a goddamn week.

Nah its better to squat, SL is basically a brosplit and good for your level. I would only squat on A days and not on B days when you DL. But if you wanna bro split just add more chest and curls to SL. Takes like one hour for the whole routine and you already work chest bis and tris every routine.

>>35332526
So essentially Greyskull LP? I was also looking at doing ICF 5x5, but with 3x5 for the compounds, which I saw recommended somewhere.

>>35332467
Post the pics.

just hop off SS and do brosplit desu theres no reason not to

Getting enough proteins?
That's usually what fucks my gains.

>>35332526
SL is a full body 3x a week. I don't think you understand what a brosplit is.

>>35332564
Doing 3x5 is probably a main thing holding you back from making visual gains mate, the more reps, the better you look. Idk what grey skull is but when i did SL i hit it 5x5 and just followed exactly as it said but skipping abs. Definitely felt and looked better. I'm also 6'4 so it wasn't manlet advantage. Just gotta remember that chest arms and shoulders are the most noticeable thing, of course if 2/3 of your exercise work core and legs and then you're not gonna notice.

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>>35332674
before

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>>35332674
>>35332846
"after"

>>35332693
I want to, the main thing holding me back is that I hate the idea of a "leg day" because of those fucking gay leg day memes

>>35332694
Like 0.8g/lb bodyweight

>>35332846
Do you take creatine, also whats your diet look like.

>>35332851
You got all hairy dude woah. Also if I had to guess I'd say those pics were taken the same day after you shaved.

>>35332871
Nope. The second one is legitimately 6.5 months after. If you look closely, I got a bit fatter.

>>35332867
I did before but don't anymore because that shit just does not dissolve in water.

Diet is honestly pretty dirty, but around 3500cals a day. Towards the end I bumped it up to around 3800 and started breaking through strength plateaus, but I'm cutting now. Always make sure to get my protein in. Basically, I'm eating college dining hall food.

>>35332851
You put on some fat, like a marginal amount of fat, you should probably check your test values/ other hormonal disturbances, and lift heavier and more frequently.

>>35332902
>>35332919
Also, don't go on a cut. Are you getting enough protein? Seems odd that you would eat 3500-3800 kcal and still not gain muscle or a larger amount of fat though, maybe you have insane metabolism?

>>35332929
I walk. A shit ton. Like 10+ miles a day around campus. That could have something to do with it. I feel like I'm getting too fluffy... idk man.

>>35332919
How do I get my test checked? Do I just walk into a clinic and ask for the test? And what do you mean by more frequently? I'm doing a full body program 3x/week.

>>35332955
As for more frequent excercise I guess it depends on goals / fitness / genetics. I do fullbody 4/5 times per week, but I am not claiming to be a fitness guru.

I think getting a testosterone test should be fairly easy, and it depends on your insurance/ where you live, living in Scandinavia it's free so I would just go to the local health centre and ask them - explaning my situation.

>>35332851
do you ever move that hanger? or is it stuck.

>>35333353
Honestly I've never noticed it lol, I guess I just never moved it

>>35333333

>>35332517
Then do a brosplit. For christsakes, why do you even have to ask us?

Post up your weekly routine OP. You've got me pretty curious. When I started I could JUST do 3 pushups and now I'm pumpin out 58, and I was seeing gains and toning.

>>35332517
Then do a brosplit. Your current routine is doing fuck all for you

All this talk about genetics, getting test done etc etc - Please, STFU

Brah, try a bro split for 10 weeks. No change? The look at the above. But seriously, don't read too much into it. I always swore by chest/tris back/bis split for example and was getting good gains but then I changed to chest/bis and back/tris and gains went through the roof. The point im saying is, mix it up, see whats working and whats not.

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>>35332851
>>35332846
There's like 0 difference.
Don't lie on the internet lmao, you haven't been lifting and eating properly .. even with testosterone levels of a woman you would have gotten much more obvious gains in 6 months if you'd have done everything even close to how you should have done.

>>35333507
post pics I wanna see these insane "gains" on your brosplit

I started doing 3x10 pushups, 3x10 pull ups and 3x21 bodyweight lunges 5 days a week as well as my weekly bro split and strength through the fucking roof. Gains for days brah. Something else to consider.

>>35333541
what are your stats mr. through the roof gains

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>>35333537
>implying a troll post

This place really is full of autistic neckbeards...

>>35333553
5'2 145 come at me

>>35333458
A
Squat 3x5
Bench 3x5
DL 3x5
Curls and Tricep extensions 3x8-12

B
Squat 3x5
OHP 3x5
Row 3x5
Curls and Tricep extensions 3x8-12

AxBxAxx then BxAxBxx

>>35333517
I will say that I got very lazy with calorie counting. I started eating just off "feel" - but I'm tracking calories again.

>>35333577
Def try moving over to a bro split for a few months. See how you go from there.

>>35333577
I guarantee you were eating at most 2k calories

You don't have some weird body or shit genetics that somehow make it so you poop out 95% of all calories you consume without your body using them.

Stop blaming routines and figure out what you're doing incorrectly first.

>>35333590
>>35333577
Yeah buddy go do a bro split! :)
Was the routine not you. Eat off feels get gains of feels.

>>35333592
I don't think it was that low, but it was low enough so that I was only maintaining my weight. When I left for school, I was 183lbs, and when I came back for Thanksgiving, I was 183lbs.

>>35333590
I want to, but don't really know what to do. Do you have any links that explain bro splits?

Also, should I bulk or cut?

>>35333611
don't bulk or do a brosplit

just eat off feels and do curls

anything else is too complicated for someone who can't eat or do SS correctly

>>35333321

>>35333611
you should fuck off, OP

>>35333611
Example

Day 1: chest/tris
Day 2: legs/shoulders
Day 3 : rest
Day 4 back/bis

4 sets of 4 exercises for each body part. You pick the exercises. Pretty standard example of a bro split

Rinse and repeat. Throw in some light ab work each day and boom.

>in b4 neckbeards combine powers and cry

Do that meme Linear PPL from plebbit. It's bretty good.

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>>35333592
Like I have no idea what he might have done wrong, he claims he has gotten 16 pounds heavier but I can't even see it ..
Honestly I could almost bet he took the photos the same day and is trolling or ridiculously delusional.

Even the fucking hanger is hanging just like it did ''6 months ago''.

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>>35333674
I'm on my lunch break so if he is trolling, joke's on him because I'm doing fuck all anyway

Do an upper/lower split and only do the lower when you feel your upper is too fatigued to have a good workout. You need to increase your volume. Do compounds for 4 sets of 6 or 7 and do 3 sets of 9 or 10 for your isolations (face pulls, cable flies). Go at least 5 days a week. Rows are meh, if anything you NEED to do a shit ton of pull ups and chin ups. Some days do weighted sets of 5 or 6 reps, other days do unsigned sets of 9 or 10 reps.
Also, weighted dips and lat pullovers.

I'm going to get shit for saying this, I know, but it's true. The emphasis on heavy weights and few sets of few reps will make you strong but you'll still look like shit.

Also check your diet and make sure you're getting enough protein, at least .7 per lb of body weight.

>>35333674
>>35333697
not trolling. These are legitimate progress pictures and I have a folder full of them.

It has to be not eating enough. In the last 2 or so weeks, I started tracking calories more carefully and made sure to get to 3800 per day, and all of my lifts started going up.

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>>35333718
Finally, someone with a fucking clue

>>35333726
Its sounds to me like you are gaining strength, not size. So as its been pointed out above, move into a split and have the best of both worlds.

>>35333718
the 'you just stall' split.jpg

>>35333726
even with inadequate proteins and just eating at maintenance you'd have at least gotten SOME lean body mass if you actually did SS properly for 6 months every week

>>35333726
Just remember with the split that the main focus for the day will be the compound.

Chest : bench
Legs : squat
Back: deads & pullups
Shoulders: OHP

Make those your main focus and follow up with other exercises to isolate and fatigue.

>>35333761
I stalled like a motherfucker, constantly. Could not break 210 squat, 145 bench, or 295 dead.

>>35333740
So should I be bulking then??

>>35333780
Personally, I don't bulk or cut. I just eat as clean as i possibly can without being all autistic (like no carbs after a certain time or whatever), and that works for me. Someone else might be able to give you advice in that field but remember - this place is swarming with retarded neckbearded virgins.

>>35333780
if you don't mind getting fatter at first also you should bulk, if you want to get rid of your fat you cut but you'll be skinny as fuck dyel
if you don't mind either way you eat around maintenance

>>35333811
I know this, but I'm asking for a recommendation. Which will make me look better short term and long term?

>>35333850
well it's pretty much depends on what you think will look good and what's your 'goal'
if you want to get more muscles faster you obviously keep on the bulk with a slight surplus and then start cutting when you get too fat

>>35333874
I want to get big but I'm scared of getting fat.

You eat just above maintenance. This is bulking, technically, but make it a clean bulk. If you bulk responsibly you won't get fat.