How long do you think it would take me to achieve results like guys 3 and 4 in this pic?
I'm 5'7, 130lbs, approx. 18-19%bf.
Bench: 65kg (143lbs)
Squat: 65kg
DL: 110kg (242lbs)
I know genetics aren't particularly on my side as I used to lift a few years ago believe it or not with those shitty stats but it took me like 2.5 years to add 20kg to my bench press.
Would I be best off starting by cutting fat or gaining muscle?
work up to 1/2/3/4 and then cut.
>>41623349
2-3 years. you'd have to be around 70-75 kg at 12%
Imagine guy 3 with only a 4pack. That's me after 2 years. Started 5'8, 74kg, 20%+ bf.
>first 6 months
1/2/3 5x5, no DL. Did little accessories.
>after 1/2/3
Switch to dumbbells PPL, 3x8/10/12/14.
Started running.
>20 months in
Stopped running.
Started boxing. Maxing out on dumbbells, satisfied with size, only after getting sub 12% bf now.
For 2 years I've lifted 5 days a week, barely any missed workout days. One was due to an injury (not because of liftan) which took me off for 7 days. The rest..yeah I think I've been religiously hitting the gym.
Still 5'8, but now I'm 65kg 14% or so bf.
Shit will take time, you're not better off doing whatever, you only need consistency.
>>41623367
What do you mean by "work up to 1/2/3/4"?
>>41623375
No way I'm putting on 10-15kg of muscle in that time. But thanks!
>>41623349
nigg#5 is the real deal. However, his legs look like absolute shit.
>>41623443
0.5 kg every 2 weeks is 1 kg per month. in 1 year that's 12 kg. it's very much doable in that time frame even if you gain 0.5 kg every 3 weeks.
>>41623443
he means get your OHP to 60kg, bench to 100kg, squat to 140kg and deadlift to 180kg.
Its just a rough guide to how strong you should be before concerning yourself with getting very lean
>>41623491
oh, ok, thanks!
>>41623487
I don't know. Previously when I was lifting about 2 years ago, I was working out 4 times a week pretty seriously. Had a decent diet, could have been better but still pretty good. I added 15kg in around 2 years. Plus that was with newbie gains because hadn't lifted prior to that.
>>41623441
Thanks. I've never been into the 5x5 or low reps programs as I just don't feel like they push me. It's probably a mental thing because I can lift my 1RM more than once, like 3-4 times. But if I add even a tiny bit more weight, (0.5kg plate = 1.1lb) on each side, I can't even do one rep. Really weird.
None of those guys weigh more than 170. Just eat some more and play some sports.
>>41623600
weird because i'm also 5'7 and i was 160 after almost 1 year at around 13% and looked pretty similar
>>41623658
I honestly think it's genetics. Everyone in my family is short and skinny af with pot bellies.
>>41623349
Read the sticky, faggot