>>76806024
Fucking kek

Training over 6 reps on the big lifts is fucking retarded

That said, you have to eat big to get big
You'll never get big staying the same weight
Muscle mass is a very energy - intensive tissue to grow so you need to be at a surplus to let your body know it's okay to build it and then maintain that intake so your body doesn't try to lose it

>>76806024
are you gaining weight? if not you need to eat more, its pretty simple. aim to gain a pound a week, come back if all that pound gets turned into fat

>>76806266
That's insane, that would be mostly fat. I was able to go from 173 lbs to 220 lbs with 0 fat, I'd say 1 lb per month is most ideal.

>>76806301
Eat protein then, retard

>>76806024
Post body and numbers

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>>76806024
What are your lifts? You probably have body dysmorphia if they're big, my friend always says "I bench 3 plates, how do I still look skinny?" even though he's built like a fucking tank. It's bad to the point that he always wears a bunch of layers to look bigger, you'll never see him in a t-shirt in public lol. Bigorexia.

Either that or you're benching 1.5pl8 and think that counts as intermediate lol. It's one or the other. Like other anon said posting lifts and physique would help us say for sure

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>>76806917
I'm giving you all the numbers I have, organized by type of muscle. I'm 68kg 176cm by the way.

SHOULDERS
- Seated military press (dumbbells): 7 + 7 + 7 @ 22 kg per hand
- Shoulder press (machine): 10 + 10 + 8 @ 73 kg.
- Lateral raises (dumbbells): 15 + 15 + 12 @ 14 kg per hand.
- Unilateral lateral raise: 13/13 + 10/10 + 8/8 @ 14 kg per side.
- Rear‑delt machine: 10 + 10 + 9 + 6 @ 86 kg.
- Face pull: 10 + 10 + 10 + 10 @ 66.2 kg.

CHEST
- Dumbbell bench press: 7 + 7 + 7 @ 32 per hand
- Smith machine bench press: 10 + 9 + 8 @ 30 kg per side.
- Smith machine incline bench: 7 + 5 + 6 @ 27.5 kg.
- Chest press (machine): 7 + 6 + 6 @ 93 kg.
- Cable flyes (bilateral): 11 + 8 + 7 @ 27 kg.

BACK
- Pull-ups: 8 + 7 + 6 + 5 with +20kg added
- Lat pulldown: 8 + 8 + 8 + 8 @ 93 kg
- Diverging lat pulldown (machine): 12 + 12 + 10 @ 73 kg.
- Seated cable row (horizontal pull): 10 + 9 + 9 @ 75.3 kg.
- Barbell row: 10 + 9 + 8 + 7 @ 95 kg

ARMS - TRICEPS
- Weighted dips: 12 + 11 + 10 with +35 kg added.
- Close‑grip bench — Smith machine: 8 + 8 + 8 @ 30 kg per side.
- Rope pushdown: 12 + 11 + 9 @ 66.3 kg; and 12 + 10 @ 64 kg.
- Cable overhead triceps extension (facing away): 13 + 12 + 10 @ 41 kg.

ARMS - BICEPS
- Incline dumbbell curl: 9 (−1) + 8 + 7 @ 18 kg per hand; and 9 + 7 @ 14 kg per hand.
- Cable curl: 12 + 10 + 9 @ 59 kg.
- Biceps curl machine: 12 + 10 + 8 + 8 @ 54kg

LEGS
- Smith machine squat: 8 + 7 + 7 + 6 @ 52.5 kg per side.
- Romanian/Stiff‑leg deadlift: 10 + 8 + 8 + 6 @ 115 kg.
- Leg press: 12 + 12 + 12 @ 165.6 kg.
- Leg extension: 12 + 11 + 10 @ 86 kg.
- Lying leg curl: 12 + 12 @ 82 kg, then 12 @ 80.3 kg.
- Seated leg curl: 9 + 8 + 7 @ 81.3 kg.

>>76807364
Eh, decent numbers but you're not there yet
>68kg
That's the issue here. Honestly bro just eat more and push yourself, keep lifting heavier

Don't be scared of getting a bit fat either, that's just part of the process. If you wanna get big and jacked you just have to accept that you won't look your best for a few months. You can cut later and be lean again once you've built more muscle

Get up to 80kg and make sure all your numbers are going up while you do so

>>76807383
I'm not afraid of putting on fat, I'm just a small eater, I have to eat more than 3000kcal a day although I would naturally eat less than 2000kcal if I wasn't forcing myself lol.

However, do you think my bodyweight is the issue? If I was "too small to put on muscles", shouldn't I struggle to make strength gains too, since strength and muscles are correlated?

>>76806024

because it's not just moving things from A to B you fucking baboon

>>76807568
So what should I implement?

>>76807480
Well you can't be sitting at 68kg and wondering why you don't look big, that's light as fuck for your height. You just need to gain mass bro, if you wanna look big you gotta be big. At least see how you look at 75kg for now

>>76806917
>1.5 pl8
Do people really? I don't even bench and can do 2 plates

>>76807629
Just look around next time you're in a public gym lol, you'll see a lot of people benching less than that or struggling to get 1pl8 up

>>76807619
Well, you can see on social medias people with my weight and height looking jacked, but I guess it's also a matter of frame

>>76807364
which number in this ginourmous list is advanced/intermediat ?

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>>76807657
I was forced to Bench in Basic Training during one those gay PT classes and my partner went macho and gave the 3 of us 2 plates we took turns on (215lbs or 225, can't remember).
Partner 1 couldn't do it
Macho guy did
I did.
Macho guy was impressed I solo'd it

>Pic rel is all did to prepare for Basic. No joke

>>76807364
>natty
>narrow shoulders
There's no greater mistake than believing you can put on a lot of size as a natty. Especially if you don't have the genes for it. Looks like you have a lot of junk volume too. Let's cut it down to a more reasonable set of exercises. You're also missing calves, traps, and forearms so I added some exercises for each.

Shoulders:
>Machine Press
>Lateral raises
>Face pulls
Chest:
>Machine press
>Cable flyes
Back:
>Pull ups
>Barbell Row
>Kelso shrugs (you need traps)
Triceps:
>Dips
>Overhead extension
Biceps:
>Curl machine
Legs:
>Squats
>Leg Extension
>Leg Curls
>Calf Raises
Forearms:
>hammer curls
>gripper
>wrist curls
Use more weight and push harder with each exercise.

>>76807725
Nobody who's 5'9" looks jacked at 150lbs lol

Everyone on social media lies about their height. Those guys are 5'5" if they legit look big at that weight

You're just too small, that's the only issue here. Like anons have been telling you, just eat more and train extra hard

>>76807600
Trying lifting bags of 50lbs or more of sand or whatever.
I was thinking of doing that with my 80lbs punching bag.

>>76806024
you're gonna have to pin bro

>>76807383
> Get up to 80kg and make sure all your numbers are going up while you do so
Don't you will get fat

>>76807364
I was 69kg at 177cm and looked leaner but small af. I got to 77kg now and look way bigger

>>76808711
Do you have pictures? I'm intrigued

>>76806024
OP don't fall for the get fat to get big meme. you're not made to look big, its all about frame

>>76807364
Because your a brown dyel so you look like a brown dyel
None of your lifts are advanced

>>76807364
Need to eat more protein than lentil curry saarr

>>76808809
>>76808779
am not brown or jeet, I’m Portugese

>>76808834
We have a saying in France that says: bonnet blanc ou blanc bonnet.

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>>76808834
>portuguese
>not brown

>>76808708
Okay, stay at 68kg forever then, because clearly that's working out so well

This is exactly how you end up with people lifting for years on end and still being dyel, you will never get anywhere if you're that afraid of bulking. Your lifts might still be novice tier after 3 years but hey at least you never got a little fat before, right?

>>76806024
You skipped genetics day

>>76807783
Carries are secretly the best overall lift
You hit the cheat code

>>76808894
OP here, the guy you cited isn't me lol. I'm not afraid of gaining fat, I'm currently on a bulk actually!

>>76809208
Good! Bulking really is the answer you're looking for though, as other anons have said. Wanna look bigger then you need to be bigger, 68kg is just too light

>>76806024
>I gain strength but not size
Why did you listen to /fit/? In real life no one cares if you lift a shitload of weight while deadlifting, only about your muscle mass.

https://desuarchive.org/fit/search/image/urShvzfFUgxGeB48hFuxEg/
Oof

>>76810880
Why is /fit/ filled with so many autistic retards? I thought lifting attracted well-adjusted individuals?

>>76810880
>afraid to go to the gym
>starting shoulder press at 4.5kg
buddy made great progress tbqh

>>76807364
Your shoulders look good but those numbers make no sense. How are you lateral raising 14kg for 15 whilst pressing a pathetic 22kg?
I db press 32kg for 6 (or 30kg for 9-10) and my lat raise is 12kg for 10-12.

>>76810891
>I thought lifting attracted well-adjusted individuals?
No, the gym ahs always been a place for uggos, retards, and outcasts.

>>76806024
Try higher reps. Dont increase weights too fast if youre already lifting heavry youll be more prone to tendon tears

>>76807364
>intermediate/advanced
what the fuck are you talking about

>>76808834
so an arab genetically?

I tried clean bulking a month or two ago, but I never made any real gains other than raising my body fat percentage.
Is there anything else I should have done besides eating more chicken and salmon, or should I have eaten much more chicken and salmon instead?

>>76806024
>My sets are between 8 and 15 reps
How much volume, how much protein, how many rest days?
Should be 10-15 sets (to failure) per week per muscle group, should be 1 g complete protein for each lean mass bodyweight lb you want to end up at, should be enough rest days you don't feel the last workout in a given session (3-7)

>>76806024
>What's wrong?
Body dysmorphia.

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>>76808834
Oh Anon

>>76812185
For all muscle groups I'm between 10 and 15 sets a week, I eat between 120 and 130g of protein a day and I don't feel tired from last session on the muscle group I'm currently targetting

>>76812229
KEK

>>76807364
been working out for 10 years and none of those figure say anything to me. i dont max out on machines like some retard

stop being a machine cuck and do some barbell exercises everynow and then if you want to gauge your strength

>>76807364
>Brown skin and nipples
>Kg
Lol damn shame bro I would have liked to help if not for that shit

>>76812318
Some people are genetically predisposed to not growing very much muscle. Hopefully it isn't that for you. Perhaps you need to introduce something else like drop sets, supersets, or isometrics? Consider paying attention to your last hard rep each set. You should ideally struggle quite a bit to perform your last rep