I've been following a simple 5x5 routine for 3 years. I gym once per week (Yes, little bitch levels of frequency), and follow a very simple Bench Press on the first week, Squats on the second week, Deadlifts on the third week, then repeat routine.After 3 years of 5x5ing it at 80% capacity (As in, 80% the weight of my 1RM) I can barely do a decent amount.I am 27, 188cm (6'2), 87kg (192lbs) and can bench press 1RM 90kg (200lbs~), squat 110kg (240lbs~), and deadlift 130kg (285lbs~).I don't care for aesthetics and just simply want to be able to lift heavy, so I followed the 5x5 strength program I see a lot on /fit/, and yet I have only reached that level, not even 100kg (220lbs) bench press.Certainly, 3 years of one time per week isn't much, but it should be enough to get me further than what I am.So, to other strength focused /fit/izens, what am I doing wrong?
>>77475057Training once per week while alternating muscle groups is way to little to create a proper growth stimulus. Even if you do full body twice per week should be minimum.
anyone could flip those midgets. and do it in less time and not gas out. that wasnt impressive. what a disgrace that fat shit is.
>>77475057>what am I doing wrong?You're American. Mixed genetics are, well, a mixed bag.
>>77475078Is that really the main issue? If I go twice or three times a week would it show results?I usually do about 30 minutes for one session, it gives me enough time to finish my routine, and once a week doesn't kill me during work later.So if I did 30 minutes (5x5 + rest) of bench press, 30 mins of squats, 30 mins of deadlift per week, would it be astronomically better? Though it seems obvious, I'm not too well read on exercise.I'm willing to be more exhausted during work if it means I can finally get progress. I've only increased my bench press 1RM by 5kg (10lbs) in the past half year.>77475083Please do not assume everyone you meet is American, Redditor. There are only 350 million of them.
>>77475088Like I said, once per week is not enough. Do your proposed routine twice per week and you will see results (in 2-3 months).
>>77475080
>>77475101Yeah, I was thinking about it but never could make up my mind.Thank you friend, you've cleared my head.If anyone else has anything to share, this is now a training routine general thread.
So you’re doing a movement once every three weeks? That is way too little frequency to really make substantial strength gains. You should be doing the save movement an absolute minimum once per week.
>>77475057>So, to other strength focused /fit/izens, what am I doing wrong?You need more volume. Also, endurance work and cardio feed into strength. If you want to be the strongest you can be, don't neglect work capacity.
>>77475216I work blue collar, bricklaying.That is why I was very worried about it eating up too much energy, but I've decided to say fuck it and do more per week.I should probably go for a jog every day as well, there is much to improve.
>>77475219>I work blue collarThis might be of value to you. https://youtu.be/rXfPlnG6QmA
>>77475222Thankfully I'm not yet as bad as the guy he is talking about, but this does help.I noticed the kettlebells in my gym are never touched so doing this rotation exercise with them should help me out, it doesn't seem like too much effort to just fill in the remaining time doing those.
>>77475229Good luck anon.
>>77475057Power and technique makes you unstoppable.
>>77475080Weak twink maggot btfoIt’s time for your sex change, loser
>>77475102>>77475567Both of you have dicks that don't work and you only call other people trannies out of self hatred. Roid sissies and big gut faggots really do have mental problems it seems
>>77475057>squat once every 3 weeks>barely even a bodyweight squatMaybe stop training like a fucking retard. If you're going to commit to once-a-week frequency at the bare minimum make it a full-body, SBD workout you tard.Shoutouts to the morons responding that couldn't even finish your post before seeing the obvious problem.
>>77475057>training a muscle group once every 3 weekswe're reaching retard levels that shouldn't be possible
If you insist on gymming only once a week you have to train at home.Get a kettlebell.
>>77477804kettlebetlls are a meme.Real MET-pilled winners use weighted calisthenics, dumbbells or squat racks+bench+barbell
>>77475057Once a week for a given lift or muscle group is still infinitely better than nothing but is only realistically 50% as effective if you know how to add other shit which is still good effort:progress.
>>77475219I was trying to see my limits for lifting frequency and by doing more isolations and bodybuilding kind of lifts you can do a lot more sets per week without burning out.
>>77475057You would have hit those numbers in six months tops going three times a week. Stick with you 5x5Day 1 squat bench rowDay 2 OHP DL chinsDay 3 same as day 1Throw in some calf raises, dips and curls Report back in six months I expect 100kg bench for five
>>77475057 6’2” and 192 is underweight if you want to lift heavy, get to 210,220. Once per week isn’t enough and why you are stuck at novice levels, everything but deadlift should be done atleast 2x per week. Get micro plates like 1,0.5,0.25lbs. When you plateau you have to switch rep/set ranges or adding in/alternating to similar exercises. Probably right now though your problem is lack of food, exercise frequency, volume, exercise variation. Dont over do it in the opposite direction you are doing now. Doing isolation will help as well as it strengthens weaker musclesI’m 5’10”, 183lbs and close grip bench 350, conventional deadlift 585, squat 405, weighted pull-ups with 135, weighted dips with 180, Ohp 205 for what it’s worth.
>>774750805'7 manlet fighter here. Tall peoplenare easy as fuck to take down especially when it's serious and you don't give a fuck about potentially injuring them. Said retards clearly didn't play to their advantage n go for the legs/knees. Whether it's staged (very likely) or they're just retarded idk. But lankies surely recognize this as they never want to actually fight me despite claiming "it's so fukken easy to take down short pepo"
>>77475057>Bench Press on the first week, Squats on the second week, Deadlifts on the third week, then repeat routine.WAY too little volume. You should hit every muscle group at least once a week.If going to the gym is a hassle, you could supplement your routine with calisthenics.Like, do deadlifts at the gym on Monday,one-armed push-ups at home on Wednesday,one-legged squats on Friday,then bench press at the gym on Monday,pull-ups on wednesday etc.>>77475219>go for a jog every daythat's actually too much, and too monotonous.How about jogging on tuesday, swimming on thursday, biking on saturday.
>>77475057>I gym once per weekStopped reading. Weakling.
>>77475057>I am 27, 188cm (6'2), 87kg (192lbs) and can bench press 1RM 90kg (200lbs~), squat 110kg (240lbs~), and deadlift 130kg (285lbs~).this retard wasted three years of his (already 90% over) life to be able to do what the average normie can do in three weeksLMAO
