No Progress

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Jamessmithson
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Re: No Progress

#61

Post by Jamessmithson » Wed May 15, 2024 1:36 am

cgeorg wrote: Tue May 14, 2024 9:34 am Since it seems your goal is mostly aesthetic (talking a lot about looking like you lift, and worried about fat gain), can you link a picture of someone that looks like your actual end goal?
https://drive.proton.me/urls/C1KZN2VK5C#Pp1eqRLyANuW
I'm bloated after how much high-fiber food and vegetables I ate.

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DanCR
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Re: No Progress

#62

Post by DanCR » Wed May 15, 2024 3:28 am

Jamessmithson wrote: Wed May 15, 2024 1:36 am
cgeorg wrote: Tue May 14, 2024 9:34 am Since it seems your goal is mostly aesthetic (talking a lot about looking like you lift, and worried about fat gain), can you link a picture of someone that looks like your actual end goal?
https://drive.proton.me/urls/C1KZN2VK5C#Pp1eqRLyANuW
I'm bloated after how much high-fiber food and vegetables I ate.
I don’t see anything that looks like bloat. Anyway, cgeorg wasn’t looking for pics of you. He’s asking for a pic of someone else, illustrating what it is that you want to look like.

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cgeorg
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Re: No Progress

#63

Post by cgeorg » Wed May 15, 2024 4:23 am

DanCR wrote: Wed May 15, 2024 3:28 am I don’t see anything that looks like bloat. Anyway, cgeorg wasn’t looking for pics of you. He’s asking for a pic of someone else, illustrating what it is that you want to look like.
Yes to both of these. People's idea of "looking like they lift" can be very different, and there are many levels of hypertrophy/jackedness.

dw
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Re: No Progress

#64

Post by dw » Wed May 15, 2024 10:50 am

I think your bf% is considerably lower than 18. It's hard to guess what it is because with low LBM you have less definition even when lean. Could be 15%. Your waist area looks narrow.

Jamessmithson
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Re: No Progress

#65

Post by Jamessmithson » Wed May 15, 2024 12:16 pm

cgeorg wrote: Wed May 15, 2024 4:23 am
DanCR wrote: Wed May 15, 2024 3:28 am I don’t see anything that looks like bloat. Anyway, cgeorg wasn’t looking for pics of you. He’s asking for a pic of someone else, illustrating what it is that you want to look like.
Yes to both of these. People's idea of "looking like they lift" can be very different, and there are many levels of hypertrophy/jackedness.
Sorry!! I've followed Jeremy Ethier for a long time after meeting my university professor, who deadlifts 200kg x10 and has a bodybuilding passion, bullshits the least out of all youtubers. Jeremy Ethier seems to have a great balanced physique without being too muscular, both when lean and bulked. Jeremy doesn't seem to have ever listed his height and weight.

The pictures below are perhaps pumped and taken in great lighting for promotional purposes.

Bulked:



Lean:
https://images.app.goo.gl/6bayNforLsVFyPZ46
https://images.app.goo.gl/UiBgFoFvXgPGRiCi8


Side by side comparison:
Last edited by Jamessmithson on Wed May 15, 2024 12:26 pm, edited 1 time in total.

Jamessmithson
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Re: No Progress

#66

Post by Jamessmithson » Wed May 15, 2024 12:24 pm

dw wrote: Wed May 15, 2024 10:50 am I think your bf% is considerably lower than 18. It's hard to guess what it is because with low LBM you have less definition even when lean. Could be 15%. Your waist area looks narrow.
Interesting! Yes, my waist is very narrow and my neck is unusually long - paired with a small wrist circumference (genetic) that might partly explain the low body mass.

Interestingly, my twin sister has been training her posterior chain (hip thrusts, good mornings, hip abductors) and back (machine rows) intensely with low volume in the 8-12 rep range for the last 6 months (bulking for 3 months, eating lots of protein for all 6 months) and has also complained of no muscle gain. She's been very disappointed. She has also started doing a simple 5x5 progression now.

Sorry if I'm overdoing the discussion here, more than happy to move it to the logs and have received an incredible amount of help already. I thought I'd answer the questions on here though.
Last edited by Jamessmithson on Wed May 15, 2024 12:49 pm, edited 2 times in total.

dw
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Re: No Progress

#67

Post by dw » Wed May 15, 2024 12:37 pm

Tbh I would just do a bunch of machines, mainly so you can easily calibrate your volume and RPE (through AMRAP sets), and figure out how much of both you need to make progress.

But tbf it seems that everyone is basing their advice on what has worked for them. But I suspect my situation was and is more similar to yours.

Jamessmithson
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Re: No Progress

#68

Post by Jamessmithson » Wed May 15, 2024 12:42 pm

dw wrote: Wed May 15, 2024 12:37 pm Tbh I would just do a bunch of machines, mainly so you can easily calibrate your volume and RPE (through AMRAP sets), and figure out how much of both you need to make progress.

But tbf it seems that everyone is basing their advice on what has worked for them. But I suspect my situation was and is more similar to yours.
Good idea - I'll experiment and see what works for me.

csaba2208
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Re: No Progress

#69

Post by csaba2208 » Sun Jun 02, 2024 8:54 am

Lots of good advice in this thread. In summation - to drastically change your physique in the shortest amount of time possible, focus on consistently eating in a caloric surplus and increasing your strength in the 5-10 rep range on a squat/press/deadlift/pull.
Something as simple as alternating the below on a M/W/F rotation will bring you infinitely more results than some uber high volume routine.
Abbreviated routines work. The kicker is that they require laser focused intensity to make up for the volume.

Day A
Squat 3x5-8
Bench 3x5-8
Chin 3x5-8

DAY B
Press 3x5-8
Deadlift 3x5
Row 3x5-8

acorn93
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Re: No Progress

#70

Post by acorn93 » Sun Jun 02, 2024 10:47 am

csaba2208 wrote: Sun Jun 02, 2024 8:54 am Lots of good advice in this thread. In summation - to drastically change your physique in the shortest amount of time possible, focus on consistently eating in a caloric surplus and increasing your strength in the 5-10 rep range on a squat/press/deadlift/pull.
Something as simple as alternating the below on a M/W/F rotation will bring you infinitely more results than some uber high volume routine.
Abbreviated routines work. The kicker is that they require laser focused intensity to make up for the volume.

Day A
Squat 3x5-8
Bench 3x5-8
Chin 3x5-8

DAY B
Press 3x5-8
Deadlift 3x5
Row 3x5-8
This is basically GreySkull LP which is what I’d probably start with if I had to do it all over again for a good blend of strength and size with a barebones approach. I’d definitely add in some curls, tricep isolation, and laterals to what you put though. I’d also drop the deadlift to 1 set (add a set or 2 of RDLs afterwards) and do the lower body lifts after upper body like the original GreySkull.

csaba2208
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Re: No Progress

#71

Post by csaba2208 » Sun Jun 02, 2024 10:55 am

All good things. We can agree the OP has some crazy fast progress to look forward to for 3-6 months, assuming he puts in the work in the gym and at the dinner table.

acorn93
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Re: No Progress

#72

Post by acorn93 » Sun Jun 02, 2024 12:03 pm

csaba2208 wrote: Sun Jun 02, 2024 10:55 am All good things. We can agree the OP has some crazy fast progress to look forward to for 3-6 months, assuming he puts in the work in the gym and at the dinner table.
This can’t be stressed enough!

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DanCR
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Re: No Progress

#73

Post by DanCR » Sun Jun 02, 2024 1:56 pm

@Jamessmithson, how’s it coming?

Jamessmithson
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Re: No Progress

#74

Post by Jamessmithson » Mon Jun 03, 2024 2:39 pm

It's going well thank you. I upped the calories to around 3500 and am doing Greyskull LP (with a bit of arms isolation). Lifts went up quickly. I'll keep you all posted.

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DanCR
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Re: No Progress

#75

Post by DanCR » Mon Jun 03, 2024 3:17 pm

Jamessmithson wrote: Mon Jun 03, 2024 2:39 pm It's going well thank you. I upped the calories to around 3500 and am doing Greyskull LP (with a bit of arms isolation). Lifts went up quickly. I'll keep you all posted.
Great! Please do.

unlimitedgains
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Re: No Progress

#76

Post by unlimitedgains » Tue Jun 04, 2024 3:57 am

Jamessmithson wrote: Mon Jun 03, 2024 2:39 pm It's going well thank you. I upped the calories to around 3500 and am doing Greyskull LP (with a bit of arms isolation). Lifts went up quickly. I'll keep you all posted.
Make a log while you do the LP, other people will be much more objective about your training and steer you away from common mistakes.

TornAlien
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Re: No Progress

#77

Post by TornAlien » Sun Jun 16, 2024 4:03 am

csaba2208 wrote: Sun Jun 02, 2024 8:54 am Lots of good advice in this thread. In summation - to drastically change your physique in the shortest amount of time possible, focus on consistently eating in a caloric surplus and increasing your strength in the 5-10 rep range on a squat/press/deadlift/pull.
Something as simple as alternating the below on a M/W/F rotation will bring you infinitely more results than some uber high volume routine.
Abbreviated routines work. The kicker is that they require laser focused intensity to make up for the volume.

Day A
Squat 3x5-8
Bench 3x5-8
Chin 3x5-8

DAY B
Press 3x5-8
Deadlift 3x5
Row 3x5-8
To really see those changes, make sure you're giving it your all every workout. That intensity is key to pushing your muscles to grow. And don't skimp on the food eating more than you burn and getting enough protein are key to fueling that growth. Rest is important too give those muscles time to recover and you'll be back at it stronger than ever.

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mgil
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Re: No Progress

#78

Post by mgil » Sun Jun 16, 2024 8:05 am

TornAlien wrote: Sun Jun 16, 2024 4:03 am
csaba2208 wrote: Sun Jun 02, 2024 8:54 am Lots of good advice in this thread. In summation - to drastically change your physique in the shortest amount of time possible, focus on consistently eating in a caloric surplus and increasing your strength in the 5-10 rep range on a squat/press/deadlift/pull.
Something as simple as alternating the below on a M/W/F rotation will bring you infinitely more results than some uber high volume routine.
Abbreviated routines work. The kicker is that they require laser focused intensity to make up for the volume.

Day A
Squat 3x5-8
Bench 3x5-8
Chin 3x5-8

DAY B
Press 3x5-8
Deadlift 3x5
Row 3x5-8
To really see those changes, make sure you're giving it your all every workout. That intensity is key to pushing your muscles to grow. And don't skimp on the food eating more than you burn and getting enough protein are key to fueling that growth. Rest is important too give those muscles time to recover and you'll be back at it stronger than ever.
Define “giving it your all every workout”.

csaba2208
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Re: No Progress

#79

Post by csaba2208 » Wed Jun 19, 2024 2:48 pm

@Jamessmithson how's it coming along?

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