>>77514418
I tried to add dips to my workouts but they cause me clavicle/sternum pain so I stopped doing them.
I walk around 10-15k steps a day. I get 7-8 hours of sleep on average.
My maintenance calories are currently 3300kcal. My bodyweight has been between 90.8-92kg for the last 6 months
Regarding the bodyfat, I have a somewhat visible 4pack and serratus when I flex my abs. But I store a lot of fat in my thighs. So the 25% bf should be accurate I think.
Is recomp be possible at this bf percentage? Or should I cut down to around 81kg and then do like a 150kcal surplus?

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first before all sets yell LIGHTWEIGHT BABEE then work to increase reps then increase the weight, while lowering reps, repeat that until failure. thats the scientific basic that is talked all round.

You have maxed out your nervous system capabilities and need to actually build some muscle using all the well known ways to do so. Gain weight and more volume less intensity. Also quit hurting yourself no one cares about your numbers. You’re going to end up with long term injuries and regret it later.

>>77514542
You CAN do high intensity low reps every workout on a muscle group fyi, but I also know when to rest and eat etc by listening to my body and having years of experience. Trying to maximize every set for hypertrophy is definitely a mistake and will hold you back in the long run especially if you get too comfortable getting a pump and leaving. Strength training is the only way I get the deep fibers but hey who am I but some skinny larper who can't bench a wet noodle.

>>77514418
>I'm 185cm, 91kg, eating at maintenance or in a very little surplus, 180g of protein a day on average. I'm probably at around 25% bf.
So you have no muscle basically, if you're benching 73kg at that bodyweight. You're probably higher than 25% bf realistically

Id put the 100kg bench press on hold for now bro, just focus on generally getting fitter and losing the fat. For now drop that bench down to 60kg and focus on higher reps and improving your technique. Check out Australian Strength Coach, he has the best bench press advice. Meanwhile, cut till you're 75kg

Rome wasn't built in a day brah it's a long process to bench 100kg lean/without just dirty bulking till you're obese, for now cut and then you can build that bench number up later. Take shit one step at a time, ygmi

>>77514542
>Gain weight
The worst advice lol, he's already 200lbs and high bodyfat. He's just gonna end up obese if he bulks

>>77514601
>Cut down to 75kg
Oh ok, as much as it pains me, it's probably the best course of action.
I cut down to 82kg last year but my cut was too agressive, I did too much volume while going to failiure on every set, fucked up my shoulder and then basically stopepd lifting for a few months and gained like 9kg back. So I had to start from scratch again.
Why does the low volume high intensity work for my back and not for my chest though? Aren't my chin ups somewhat decent?

>>77514418
You need to just recomp or do a mild deficit and just stay lifting. You will feel so much better, look better, and you'll still build muscle because you're so new. You're kind of spinning your wheels at this point because you aren't eating enough to gain strength, but not eating in a deficit to lose the fat. Just focus on some hypertrophy, getting fit, cardio, sleep, eating in a deficit. You can always build the weight back up but being 23-25% bodyfat is unhealthy, deal with that first.

Build your triceps, build your shoulders, build those rear delts. You will be able to do 2pl8 eventually and probably sooner than you realize, but you need to make some changes in the short term.

>>77514418
So you have been benching for how long and you bring up nothing about injury and lift bench more than once a week? You are full of shit.

>>77514723
I've been benching for like 5 years. But I've been extremely inconsistent, took a lot of breaks and never got out of the beginner phase. When I initially started I weighed 65kg, couldn't do a single pushup and barely benched the bar. Since then I've always had like 6 months periods when I was fairly consistent, got to 73-78kg for reps, then stopped, fell back to my max being like 50kg x 5 and then repeated the process again. I've also injured myself a few times, mainly my back but I've had a few shoulder tweaks too.
One of the problems is that my approach was always to do a lot of volume and train to failiure on everything.
I know, I'm fucking retarded, but I really want to stay consistent this time and finally get fit.

>>77514713
So recomp is not possible or highly inefficient?
I kinda hoped that because I'm at such a high bodyfat I'd be able to eat at maintenance for some time and cut after I gain some strength and muscle.
Regarding the cut I'm mostly scared of losing the little muscle I have. I don't mind eating in a deficit, like I don't really like food that much and eating 3300-3400kcal a day is already pretty hard for me.

>>77514603
I missed that he was already a lardass

>>77514603
>>77514998
Oh he gave his weight in kg that’s why I ignored it

>>77514747
>Regarding the cut I'm mostly scared of losing the little muscle I have
You won't lose muscle on all deficits, don't cut protein or fat, just lessen the carbs, but eat enough of them to fuel your lifts.
>So recomp is not possible or highly inefficient?
You can do it but it's going to take forever for you. You're still new, you will just get to 19% body fat over a year rather than 3 months. You still will be gaining muscle on both a recomp and a cut, you may as well just get healthy AND strong on the deficit. You're still lifting and eating enough protein. You're not an advanced lifter going from 18% to 8%, you're going from like 26% body fat to 19%.

The thing you will run into is a number on the scale lowering, which may make you feel small and weak, and also being fatigued faster (which makes you weaker faster) in the gym because you just ate less carbs than you're used to. Both of these make people feel like they're losing muscle when they aren't. Just lower the sets you do and increase intensity, instead of 3 do 1 or 2 sets to failure.

>>77515315
>Just lower the sets you do and increase intensity, instead of 3 do 1 or 2 sets to failure
Well thats what I already do and it's not working well. I do 5 sets of bench every week. 2 in one workout and 3 in the second workout. I do them close to failiure, I stop once I feel that I can't get another rep, I failed a few times so I think that I can somehwat decently estimate when I'll fail.
So I'm guessing that I'm not doing enough volume and my strength on my last pushday was significantly lower than usual + my shoulders kinda hurt, so I'm probably too fatigued right?
My monday bench routine is currently
2 warmup sets of 48kgx6
1 set of 73kg x 5
1 set of 68x 6-7
1 set of 63kg x 7
Is my routine too fatiguing in spite of me using low volume?
To add more info
Approximately 3 months ago I was at 73kg x 4. Then my strenght started stagnating and even decreasing until I couldn't even do the 73kg for 2 reps, then I went on a 15 day vacation with lots of hiking, shitty sleep, no training and fairly shitty food. Once I returned my max fell to 58kg x 8 and it took me around 6 weeks to get back to my current max. My progress was extremely slow, I was able to add like 1 rep a week.
Before the vacation I was also doing 4 sets of dips close to failiure once a week but my sternum and clavicles started hurting pretty bad and the pain was there even when I left like 2-3 RIR, so I stopped doing dips.
The other anon suggested the Australian strength coach routine and if I understand it correctly it's about training with more volume and less intensity. So is that the correct approach? Should I simply decrease the weight, do more reps and leave more RIR?
Any other suggestions apart from the diet advice?

>>77514530
Unironically true. I did 5 reps today with my working weight. Then I thought of Ronnie Coleman, and I managed 6 reps.

So translated to American you’re about 6 ft and weight 200lbs. If you’re 25% body fat then you need to build muscle.

I think you could recomp if you really wanted to. You could drop down to 12-14% body fat in 6 months while increasing lifts.

1. 6-8 reps per set is fine
2. Try a reverse pyramid for bench to break the plateau (warmup, then start with highest weight, then drop weight slightly for set 2, etc)
3. Get a feel if specific muscles are holding you back (like triceps, etc) and train them in isolation
4. If you still have beginner gains to be had you can try benching four days a week. But if you notice two back to back days are weak you can go back to three days a week.
5. Add some cardio, start running everyday or every other day (this will help recomp) this will hurt lifts at the start, but if you’re consistent the increased energy will help you lift

>>77514601
>You're probably higher than 25% bf realistically
Also regarding this, visually checking isn't that accurate right?
Because I look fat, but not THAT fat. So I probably just have a favourable bf distribution right? Considering that my push movements are so weak.
My waist circumference is 92cm right now and when I look at those visual bf% charts I'm a bit closer to 20% than 25 % or 30%.
I had an inbody scan done at work and it put me at 22%, but I heard that those things are extremely inaccurate

>>77516203
Because you’re not a framelet, you should thank god that you look decent. Another reason to get as big as possible so you can mog even if your lifts are weak and you sit at 275 bench your whole life. Inbody tells me I’m 6% body fat and I’m always at 13-14% so it’s a goy device

My bench is currently at 70kgs and I bet I look way worse than you do.

>>77516165
>Reverse pyramid
That's what I already do
>Specific muscles that are holding you back
I think it's most likely my pecs. I tested my OHP strenght a few weeks ago and I got 48kg x 6. Which is comparatively stronger than my bench right? And as I said, my BTN press is currently 38kg x 10.
>Run every other day
That's unfortunately not possible right now, I injured my left calf 2 years ago and the injury caused significant muscle atrophy. Even a 1km run fucks up my ankle for weeks, so I currently need to grow my calf a lot. I try to walk as much as can though and I'll do the stair master once I start working out at a gym again.

>>77516085
>My monday bench routine is currently
>2 warmup sets of 48kgx6
>1 set of 73kg x 5
>1 set of 68x 6-7
>1 set of 63kg x 7
>Is my routine too fatiguing in spite of me using low volume?

Yes you need to lower the intensity you are fucking your shit up CNS wise.
>The other anon suggested the Australian strength coach routine and if I understand it correctly it's about training with more volume and less intensity

yes this will be better for you.
Building muscle is so important for beginners.

>>77516203
You will look even better at 16% than some people do at 12%.

>>77516312
>Yes you need to lower the intensity you are fucking your shit up CNS wise.
Oh ok got it. So that's the reason why I always progress for a month or two, then my strenght starts falling, then I stop and then I'm back to square one.
I also read something about the 5/3/1 program, is it good too?
What programs do other anons here use?

>>77516369
531 is memeshit for bloatlords. 0 volume. Has you doing a grand total of 38 reps a MONTH (and that's if you follow it properly, most don't) per lift. Works for deadlift, absolutely nothing else. Avoid.

>>77516386
So the Australian strength coach routine will probably be the best?
Also when I'm at it. I don't train legs that much because I'm lazy and I currently don't have acces to a squat rack + I have ankle mobility issues. So I can currently only squat only whatever I can muscle clean and push press, which is currently 63kg. So I just do 3 sets of amprap squats, which is currently around 16,13,10. I have to lean forward a lot to get to paralel. And then I do RDL also close to failiure. 103kg x 10, 9, 73kg x 10.
Is this approach retarded as fuck too?
I'll start training legs seriously once I'll get acces to a squat rack again.
In my case would a legpress be preferable to squats or are squats too good to skip? I used to do horizontal legpress when I was atill going to the gym and my max was 150kg x 8. I used to do 3 sets to absolute failiure.

>>77514418
How do you look?

>>77516417
Pretty dyel, but I think a bit better than the average non-lifter. When I angle/light fraud I even look somewhat decent but still VERY dyel by /fit/ standards.
I don't really want to post body on this board. My chest is lacking and especially my arms. My biceps are currently 39cm when flexed, which should be 15.3 inches. But they look small as fuck, and if I actually cut down to 80kg I'd probably lose 1 or 2 cm

>>77516240
>Because you're not a framelet
Eh, I think I'm very average. My delt width is around 50cm and my biacromial width is 43 I think. Shoulder circumference is 131cm if I wrap the tape around the widest point of my shoulders.

if you're hurting yourself that's why you're stuck. you much be trying to progress too quickly, make sure your form is good, well controlled negative, consistent speed and allat. If you cheat to get the number up you're not really progressing

>>77514418
plateaus are weird, and they are sometimes not even real in a way, just depends on when you do your workout and how much energy you have. I pretty much stopped working out for a year (maybe once a week at most). I’m 185 cm and was around 77 kg, and before stopping I was stuck at benching 75 kg for 5 reps. I started training consistently again less than 2 months ago, 4-5 times a week, and eating a lot more than I was before, especially protein/meat. My bench is already back to the same 75×5, and I'm effortlessly doing lat pull down for 10 kg higher than I used to. I’ll probably be benching 80 kg x 5 in two more weeks. I think for me the big factors were I was wasting too much energy on other exercises and high volume sets, not resting enough between sets, not eating enough or eating at weird times.

>>77514418
Push-ups every single day. Split them up throughout the day. Work up to 1000 a day. 10 sets of 100. Takes about 2 minutes per set. It's how Arnold got past sticking on his bench.

>>77518521
Isn't that too much volume considering I already have peoblems with recovery?