I started lifting 8 months ago and consistently went 2-3 times per week full body.With minor variations, my program basically went: (everything 3 sets 12 reps)pulley row, bench press, butterfly, lat pulldown, shoulder press and lower body stuff i wont mention because im progressing there just fine. I started bench with 35kg, im now at 52,5kg (bar included) and it just feels very slow. Im reading here it is completely normal for an average man to achieve a 100kg bench (2pl8) in less then a year lifting. Im far far away from that. Do people here just meme or do i have lost the genetic lottery? Yes i eat and sleep well, not much stress in my life. Stats: 33 y/o, 180cm 90kg. My weight hasnt changed at all, i guess fat went away for "some" muscle as i do look noticably different and im doing progress, albeit very slow.
this is how you look optimally after half a year
>>75727505>8 months to progress 17,5kg on bench presslow effort troll
>>75727516Yeah fuck you too buddy
>>75727505>3 sets 12 repsWow I wonder what the problem could be
>>75727505>Yes i eat and sleep wellA lot of people say that but they don't.How many grams of protein do you eat a day? Is it actual protein or gay shit like onions plant cum "protein"? What are your micronutrients looking like? When you're natty stuff like T levels will be highly impacted by proper micronutrient intake.What time do you go to sleep and for how many hours do you sleep? Are you on the cellphone, computer etc before bed?>Im reading here it is completely normal for an average man to achieve a 100kg bench (2pl8)Don't obsess over numbers, particularly not stuff posted here. Try to push yourself but always put health first. As a newbie if you obsess with reaching a certain number there is a pretty decent chance you'll injure yourself. Many tear their shoulder trying to progress bench too quickly, for example. At this point I'll also mention do accessory work to avoid injuries, at the very least do a rotator cuff warmup before any day where you do chest or shoulders and make sure to work on your hip mobility while stretching before and after leg day (light stretches before training, more intense after). Also look up KneesOverToesGuy for knee health.
>>75727539The rep range itself isn't an issue, he could progress weights while aiming for that range, it's only a problem if he does like kike israel or some "wellness" boomer who does some easy shit and parks at 12. But from his description he sounds like a beginner anyway so it's probably best for him to spend some time getting used to the movements so he learns them properly before obsessing with increasing weights. Not least because weights aren't the only way to increase intensity.>inb4 some powerfarter loses his shit at thisIf you need someone famous to tell you this go watch Phil Heath talking about movement > weight
Not OP. It took me 3 months to increase my dumbbell bench from 60lb to 80lb. Is this par for the course or a slow progression.
Why does it matter? You're getting all the benefits from weight lifting as long as it's heavy enough for failure to take 3-20 reps.You lift weights for quality of life, longevity, and to support fun and physically demanding sports you may practice. Weight lifting is a means to an end and nothing else.
>>75727505>why am I so weak>I started 8 months agoI started lifting weights in October of 8th grade when I was 13 and 85ish pounds. Day 1 I benched literally the bar, 45 pounds. It took me 15 months to get to 1 pl8, when I was 14. At 16 I hit 200. I didn't hit 2pl8 until 22, after college. I didn't hit 3pl8 until 28. Lifting takes time, it's not a race.
>>75727551There's too many variables involved for a complete stranger on the internet to know. And one of the most powerful variables, genetics, will always be outside the grasp of any poster here.>b-but what if my genetics are shit...So what? Did you plan on going to the Olympia or something? Just make the best of what you have and don't be a whiny bitch. Focus on doing as much as you can (within limits, don't be a dumb nigger who injures himself) instead of obsessing over other people like a tiktok addicted zoomer.
>>75727540>or gay shit like onions plant cum "protein"?Stopped reading there. It is a well established fact that you don't need animal protein for maximum muscle protein synthesis, so you're a fucking retard who doesn't know the basics.
>>75727561are you okay, anon? tell us
>>75727575Why wouldn't I be ok, frogposter?
>>75727573tell us how much % of protein from an egg gets absorbed versus the equivalent weight of söy
>>75727585get well soon, anon
>>75727540I'll admit i dont count anything. But we dont eat any fast food or highly compressed slop shit and cook daily: Pasta, lots of chicken, vegetables, soups, bread ect.I sleep over 7-9 hours daily, that should be optimal. What may be a problem (i dont know?) is, i work at night and thus sleep over the course of the day. Not much sun for me, if that matters.>>75727561Humans compare each other constantly, it is natural albeit sometimes unhealthy to do so. So yes, i want to know why i am doing progress slowly and it matters. Also my goal is to bench my own weight some day. >>75727564>It took me 15 months to get to 1 pl8, when I was 14. At 16 I hit 200.this is insane as an 14 year old. great
>>75727589You're weird
>>75727615
>>75727615hurt people hurt people
>>75727601>I'll admit i dont count anything. But we dont eat any fast food or highly compressed slop shit and cook daily: Pasta, lots of chicken, vegetables, soups, bread ect.NTA but you should always track your protein intake at minimum. Food selection looks okay
>>75727601not counting is the root of your problem. calculate how much protein is in the "lots of chicken" you eat. fyi you need 120-200g protein per day when youre training with weights, also a 150-300kcal surplus overall to your daily caloric baseline
>>75727505based on>>75727511you need to deny the holocaust x F
>>75727511look at those tiny forearms
>>75727601So you don't eat well. You cannot know if you eat well unless you're tracking it.>but I don't eat fast food!That's the bare minimum, eating that goyslop isn't normal anywhere but in the US. Not poisoning yourself doesn't equal getting appropriate nutrients for muscle growth.> i work at night and thus sleep over the course of the day. Not much sun for me, if that matters.All of that matters. If you work at night your REM sleep is probably fucked, aka your sleep is more akin to a nap than actual sleep. And vitamin D is EXTREMELY important, might be the most important vitamin of all. Go get your blood checked and supplement with it if necessary (although time spent outside on the sun is better than pills).
>effort>food>sleepthat is it. You probably don't exert enough as it is hard to figure out how much you can really accomplish. It's also hard to know with how much you can exert with injuring yourself its a very delicate balance, and one where it is far superior to err on the side of caution
>>75727703>fyi you need 120-200g protein per dayDaily protein intake depends on weight. The basic for muscle growth is 2g/kg, so 180g in his case.>also a 150-300kcal surplus overall to your daily caloric baselineDepends if he's endo, meso or ectomorph. Most importantly you need to learn to listen to your body instead of using magic numbers from the internet.Since he probably doesn't know how much protein each food it's also worth mentioning what he'll find in staple meats: chicken breast has 30-32g protein per 100g, assume 30 to be on the safer side. Beef has around 27g provided it isn't too fatty (obviously don't count fat and/or bones when weighting it). Fish and pork are lower, usually 21g/100g or so. Eggs are about 6g each unless they're particularly small.Btw OP eggs are great for many reasons, particularly for a natty who needs to encourage test production, and I do mean the entire egg not just egg whites. At your weight you could easily be eating 6 eggs for breakfast.
>>75727754>well established and studied stats and numbers are "magical" now
Thanks for the replies. How am i supposed to eat 180g of protein daily? Do i have to take those slop protein shakes? That idea disgusts me. >>75727754Basically, i have to eat a pound of chicken plus a shitton of eggs every day lol. How do you guys do it? That seems excessive really.
literally every dyelthread that gets posted 1 or 2 times a day here:>hurr guys im training for a year but still suck, what gives?>huh? no lol im not counting calories or protons, wtf?>whaaaaaaaat? 120-200g? just how in the hell do you guys do it? issa impossible!>whey shakes? arent those a scam?>clotshot is safe and effective tho
>>75727824>Basically, i have to eat a pound of chicken plus a shitton of eggs every day lolIf your gut can take them you can get extra protein from plant sources so long as you're eating animal protein with it. I personally like having lentils with chicken.
>>75727865Also drinking a lot of milk can help. Not really Rippetoe GOMAD levels (it will definitely get you stronger but I don't think you want to get fat as fuck) but still, 32g a litre is pretty good.
>>75727852Im here since that 8 months and there are not that many newfriend threads arround. You should encourage them, people becoming healthy is good, no?I mean, what are YOU doing on /fit/ if you are a pro lifter?
>>75727890>n-no u get real anon
>>75727505More protein. Eat 1kg of red meat daily.
>>75727865Plant protein is dogshit that was normalized by vegans, ALWAYS prio animal protein.>>75727880Obviously, but sometimes I forget there's a bunch of browns in this board who can't drink milk. If OP is one of those I don't care.Also this >>75727852 unfortunately. Smugness aside it is pretty simple and people who can't progress only have themselves to blame, they want results without putting in the work.>>75727824Most people eat way more carbs than they need, for example. It's worthless for us to give you any extra tips if you aren't even tracking your protein intake, everything else stems from that. Who are you to say it's excessive if you've never done it? Go ahead and eat the goddamn protein before being opinionated. Maybe then you'll also notice it satiates you pretty well and you won't feel the need to stuff your face with carbs.For a practical example, here's my breakfast: 6 eggs with cheese followed by greek yogurt with granola and peanut paste (not calling it peanut butter because it isn't that goyslop most buy, it's actual peanuts not a bunch of hydrogenated fat being called butter). Then I have a cup of latte with around 200mL of milk (I only drink black coffee later when my stomach isn't empty). So I get like 50g from protein in breakfast alone without feeling heavy after it. For lunch I'll eat at least 200g of meat which adds at least another 60g of protein. That's already 110g in only two meals. You will only feel like dying from fullness if you stuff your face with carbs, like I said most eat too much carbs and too little protein. They also eat shitty fats instead of good fats.
you can drink your proteinshakes with water instead of milk if you cant stomach it
>>75727852I never tracked a calorie and I benched 2pl8 within 4 months. I did gain weight so I ate enough but you don't need to autistically track everything, maybe it's good in the beginning because you have no clue what's what. I just eat "enough">haha ur fatI was 77kg on the day, my starting point was obviously higher than OP's
>>75728324forgot to add, what I did was run an actual strength program.OP could probably bench 2pl8 within this year if he stops doing random 3x8-12 and starts doing any beginner benching program
>>75728324yes, some people are in tune with their body and can eyeball it / go by feel
>>75728334op here, what do you mean with strength program? what I do is not that different to SS when it comes to upper body for example.
>>75727505In all seriousness: What race are you?
>>75729290I forgot to ask that before my posts trying to help OP, sometimes I forget he could be a pajeet nigger who still gets help here even though he could have googled it in 5 minutes and then when it makes a difference for him 1 year from now he'll completely forget anybody here helped him and will just shit the board like other smug pajeets
>>75729290As you seem to be an race obsessed ameriburger, I will tell you. An ordinary brown haired, green eyed central European.
>>75727505>full bodyOk, so what have you learned?
>be me>go to planet fitness and do machines only for one set>still stronger than most of /fit/What are you guys doing in the gym? It's called resistance training, you are actually supposed to try
>>75727505You need to come to terms with the fact that your cardio is shit and your cns not strong enough and that your muscles might not even be vascularized enough to be used to their max capcity.My recommendation? add in sets of 30 to 50 reps for the burn, these should be done with excercises you want to get good at, jump rope 10 minutes every other day, try to find an activity that lets you relax, dont cope, if your cardio is shit and your brain is retarded you will have sequels after the fact, meaning you will feel agitated and energetic even after a few hour of lifting, how long you stay like this after the fact correlated with how unfit you are
>>75729645that's why something that's relaxing and demands focus, like reading, is good for you
>>75729574I have learned from this thread that I probably have to track my proteins. I will do that and try those wheat shakes, as i can't imagine eating a pound of chicken, dozens of litres milk and eggs daily. I don't think my program is lacking, it's all compound movements and that's good for strength. everything else has been shit posting, which is alright.
>>75727505>started bench with 35kgSounds like you staryed pretty weak, not everyone starts out at the same point, sone were already athletic, some had some muscle already fron other stuff they were doing.The important thing is you've improved, keep at it and you'll be lmao 2pl8 by your second year
>>75729661Reminder that the more sets and reps you do, the harder it is to add weight consistently over time. 3x5 or 5x5 are infinitely easier to progress than a damn 3x12. But adding almost 20 kg to a 3x12 isn't that bad for the time frame you gave.
>>7572750512 reps is a bit high if you are training for strength. Ideally it should be 5-8 reps at around 75% of your 1 rep max. You also have to incrementally increase the weight on the bar over time, then reset after a certain point when it gets to be too much.
I even have a cpp for this guy's >>75729290 homosexual pleasure. judge all you want for my weakness, I was looking worse 8 months ago.
>>75729689>>75729679I will try less reps and more sets, thanks.
>>75729661>I will do that and try those wheat shakes, as i can't imagine eating a pound of chicken, dozens of litres milk and eggs daily.NGMI
>>75729730the excess bodyfat is messing with your hormonal profile, you can try doing some fasting and eating low carb to quickly get rid of iteven if you only do it for one month, at the very least it will shock your system and might get things moving (you won't lose any gains if you eat enough protein, which keto will force you to do anyway)
>Im reading here it is completely normal for an average man to achieve a 100kg bench (2pl8) in less then a year liftingnoBeginner is roughly your time frame. https://strengthlevel.com/strength-standards/bench-pressYou almost doubled your bench. That is the definition of noob gains. If your rate of increase slows down then start worry about failing. >Do people here just meme or do i have lost the genetic lottery?yes, you are 33 and natty
>>75727561Weak faggots detected
>>75727824>Basically, i have to eat a pound of chicken plus a shitton of eggs every day lol. How do you guys do it? That seems excessive really.I ate 1.5 pounds of turkey and a half pound of beef today. Not to mention a half pound of potatos, a protein shake, and a bag of jelly beans. Im in bed hungry right now and Im not even that big, just 175lb. I could easily eat another turkey patty now, but Im already at my 2500 calorie goal.
>Why am i so fucking weak?>everything 3 sets 12 repsThat's why. Do Starting Strength. It's literally that easy.
>>757310263 sets of 12 worked great for me... after a year of stronglifts 5x5
>>75727505>Are you eating enough?Track calories, track macros, track micros >Are you sleeping enough? 8 hours minimum, make sure you don't have sleep apnea. You might be in bed for the 8 hours but you might be waking up multiple times in the night and not knowing.>Are you training hard enough?3x12 is fine but if you want to put up numbers you should change it. Drop the reps, increase the sets, increase the weight.Anyways either way you're making progress so it might just be inefficiencies in the routine, doubt it's genetic. If you're feeling other symptoms of Low Test, those being dick not working, fatigue, low libido, depression, loss of pubic hair, etc you may want to check that out as well if after you dial the big three (Sleep, Diet, Exercise) in.
>>75727505>everything 3 sets 12 repsthere's your issue.
>>75727852It's even funnier when they're fatOP is 28MI and "can't image" eating a pound of chicken, yeah sure bud lol
>>7573109128BMI and "can't imagine"
>>75727564>Day 1 I benched literally the bar, 45 poundsHow tf can people be so weak nowadays? Worrying.
Depending on your genetic makeup, age, it will take atleast 3-4 yrs to see results. This is why cardio chads win in the end you see results every month.
>>75727754Muh protein. Niggers in prison are stronger and bigger than all of us.
i feel you. i started lifting 5 months ago following phraks GSLP6'0, 26press 92.5lbsdeadlift 165lbsbench 115lbssquat 175lbsi spent a long time on low weights with deadlift trying to keep my back straight, fairly confident ive got it now. got injured half way through that 5 month period though, which made me deload nearly all the way back down to bar weight for a lot of stuff. then i took 2 more deloads around christmas and new years, so its sorta just been a case of me being a few weeks away from setting new PRs again. i also noticed too i think i developed some tendonitis in the elbow which doesnt make stuff like bench any easierabsolutely am getting good quality sleep and protein too. i guess progress is just slow because GSLP encourages the use of 2.5lbs plates for upper and 5lb plates for lower. but also because spending 26 years completely sedentary isnt good for the body lol. i wanna try to get up to 225 squat and 135 bench before moving onto something like 5/3/1
>>75727754>>75727762>>75727824>How am i supposed to eat 180g of protein daily?You don't need that much, most people actually don't need more than 110g per day and it's confirmed by studies. Just do your body lean mass x 0.8/lbs
>>75731062>omg you need AT LEAST 8 HOURS sleep!!>ronnie coleman just slept for 4 hours each night>u-u-hhh well, still!
>>75731622I waa 13 and weighed 85 pounds. I explained that. Can you read? Why are people so retarded these days? Worrying.
>>75727505Do more heavy compounds, move the rep range down to 3-6 to start getting your central nervous system used to heavier weights.
>>75731091>>75730998Well it is mostly a cost factor. Meat, especially beef, is expensive in my country. Chicken is alright cost wise. I try the whey shake with milk for now. Thanks to the other replies.
>>75732276Yeah and you're not Ronnie Coleman so shut the fuck up and get 8 hours of sleep.
>>75727728>That's the bare minimum>eating that goyslop isn't normal anywhere but in the USNitpicking the nitpicker, have you gone outside lately? Supermarkets specifically? If you don't live in a third world country you WILL see families stocking up on unholy amounts of products by the Coca-Cola Company, fries, alcohol and shit like that.
