1 year working out, like 0 progress

post routine

you did a low volume meme routine and gained very little muscle mass (predictably), most of your strength gains have been neurologically mediated

post your routne

Is this real. Sometimes I wank like 4 times in a day

What routine should I do instead? No problem, here is mine-

Pull
>Chin ups
>DB Row
> Seated DB curl
> Hyperextensions
> Hammer curls
> seated bent over rows

Push
> incline bench
> db press
> lat raise
> tricep kickback
> decline crunch

Legs
> lunges
> shrugs
> calf raises
> rdl
> hanging leg raise

that's a list of exercises, not a program

sets, reps, weekly schedule?

hmmm
even with moderate sets/reps you would make some progreess
are you increasing the weights every time you try them, or are you just lying about doing them in the first place

yes it is real, fapping too much can slow your progress.

>sometimes 4 times a day

Are you satisfied with your gains ?

my bad

Pull
>Chin ups 4x6-10
>DB Row 4x6-10
> Seated DB curl 4x8-12
> Hyperextensions 4x8-12
> Hammer curls 4x8-12
> seated bent over rows 4x8-12

Push
> incline bench 4x6-8
> db press 4x6-10
> lat raise 4x8-12
> tricep kickback 4x8-12
> decline crunch 4x10-15

Legs
> lunges 4x6-8
> shrugs 4x6-12
> calf raises 4x10-15
> rdl 4x6-12
> hanging leg raise 4x10-15

Start off at lower reps and add a rep every time i workout, when I hit the max reps, add weight. When I fail I just try again. My days off are when I fuck up and don't go, only force a rest day if i happened to go 6 times in a row.

>higher reps
how many reps would you suggest? also how any sets?

how much protein are you eating?
are you lifting heavy. I kinda have a similar physique. I have been working out 2 years. However, my shoulders and back are massive.
Eat your protein and go on a cut. Trust me the gains will come.

No
Fapping 4 times a day probably isn't good for you, but if you were to fap a few times a week you'd be a fine, normal human

Would you say my routine is fine then? Thats cool because then I just need to work on the consistency which is trash. I'm not lying, I definitely have gone from like 120 on incline bench to 150 in just the last few months. What will happen to me is I have a consistent week, raise the weights, then dont go, fail,dont go, deload so i can get back in the groove, dont go, then go and raise by 10lbs in a week, repeat.

The issue that I have outside of just fixing that is just that Im worried now that I need to either changeemy routine cuz it sucks OR that im just too fat now and need to cut which means i wont be progressing on weight again

Sounds like bro science. But I think I'm gonna no fap as well for awhile since my dick skin is like red from wanking so much

eat more meat silly man

>tfw on roids
>fap as much as I want

Fucking natties.

lifting as heavy as i can, i mean i dont know that im absolutely pushing myself though. I am calling this into question because recently I had tried a db press for 45 lbs and it was impossible couldnt even get the weight up for one rep so I deload and then a bit later i breezed through 4x10 of 47.5 so i wonder how many other exercises im having that happen.

I eat chicken a lot but I do not count macros. You definitely recommend a cut? Whats a good weight to start bulking again?

No but I'd like to find science that shows the two are correlated.

Is starting strength or stronglifts a meme?

i cant even begin to tell you the challenge its been to go from how i ate at 150 to how i eat now at 186. I used to think i stuffed my face and it was like twice less than what i eat now. Im just worried about getting fat at this point

this can't be real, no way you did atleast 2 times a week for 12 months for this

So most likely my routine is OK , what I need to figure out is

> I HAVE to start working out 6 days a week every week, period
> I don't know whether to bulk or cut and don't know what the weight goals are either way. Reminder currently 186 at 6ft

it's the bracelet, it's sucking your gains and turning them into gross body odor and terrible fashion choices

>I had tried a db press for 45 lbs and it was impossible

You need to EAAAAT

You need to count your calories and macros.

swear 2 god m8. I went from literaly 8 body weight pullups to being able to do 45lbs pullups and dont fucking look any different.

Holy shit go back to your containment thread you faggots.

my gf hates it too

i eat so much. ive never weighed more than this, i was literally 145-160lbs from age 17 to 24. I cant imagine i wouldnt be obese at 200 lbs and like that is what id be if i ate any more so what do I do?

jew

the routine isnt horrible because you are a beginner. you will make gains no matter what
but just follow pic related and you will be fine
the most important thing is consistancy and patience
for the first few months you will say
>my numbers a shit
>this routine is easy
>am i doing something wrong
ignore these doubts, just keep following the program and increasing the weights, and NOT SKIPPING
DO NOT SKIP
DO NOT
SKIP
if you are tired have a less then optimal workout, if it is late, do your workout and get a hour less of sleep
FIT IT IN

post routine

Androgen receptor decline in sexually exhausted rats

ncbi.nlm.nih.gov/pubmed/17268169

Increased estrogen receptor reactivity in the forebrain of sexually satiated rats.

ncbi.nlm.nih.gov/pubmed/17268169

Why do people listen to these fucking retards. Post a scientific article linking masturbation to testosterone levels you mong. Explain the logic in testosterone lowering from ejaculating - it makes no biological sense.

Oh and by the way, gynocomastia is not a hallmark of hyperprolactinaemia.

Read a fucking book you mongrel.

Treatment of Hyperprolactinemia and Gynecomastia With Adjunctive Aripiprazole in 2 Men Receiving Long-Acting Injectable Antipsychotics

ncbi.nlm.nih.gov/pmc/articles/PMC3869609/

literally the first sentence:

>...Hyperprolactinemia and its consequences, including sexual dysfunction, osteoporosis, pituitary tumors, and gynecomastia...

das it . Not skipping another workout. I will follow this thank you

good on you user
support you all the way

If you actually read the articles, you'd find that the reason that actual studies vary so much, is that the effect, even when it is statistically significant is fucking tiny.

Which is why some studies even find a significant decrease.

onlinelibrary.wiley.com/doi/10.1046/j.1365-2605.1999.00196.x/full

If you want more test, then inject steroids. Literally nothing you do outside of that is going to have a major effect on your t levels. Deal with it faggot.

Thank you, Queen Victoria, for saving us from the horrors of jerking off

8-12 i'd say. I know when i try lifting heavier weights my muscles really don't feel like their getting worked as hard. I don't if its because i'm lifting too heavy, my form is off and as a result not activating the right muscles or what. When i do 8-12 reps my muscles will burn and feel completely filled up with blood like a balloon. I usually do 3-4 sets. And will sometimes pause at the end of a regular set and bust out extra reps.

eating a few brazil nuts a day (so right at the top max allowed daily dose of selenium) for couple days straight makes my erections and ejac 2x stronger even when cutting.

>10 BW chins without any practice/experience/training

Why you gotta lie, bro?

You realise receptor function usually has an inverse relationship to the substrate that binds it. In those taking exogenous testosterone their androgen receptor levels will be downregulate, as a countermeasure to the increased free serum androgen levels. The opposite would be true for estrogen, with receptor proliferation in rats with reduced estrogen levels. Learn about negative feedback tard. This is the problem when 95% of Veeky Forums is uneducated NEETs or community college grads.

who is she please

give it a try OP. We could be posting different articles here all day, but there´s only one way to find out. Just for a couple of weeks and you will most likely feel a difference.

you actually bulked like they told you to?

wtf man. you started at like 20-25% bodyfat

look up calorie partitioning. bulking at that bodyfat causes most of your weight gain to be FAT

you should have cut into a skinny cunt first, that way when you bulk at 10% you're mostly gaining lean muscle tissue.

Do full body 2x or 3x week

If you knew anything about the hormonal effects of Prolactin, you would know it causes mammary gland secretion rather than mammary gland proliferation. This is why it can cause galactorrhoea but is not associated with gynecomastia. If you would like peabrain I can link you the UpToDate article on hyperprolactinaemia, but you likely don't have the medical credentials to access it.

The reason people on 2nd generation anti-psychotics develop 'gynecomastia' is far more likely to be related to the negative metabolic effects of the drugs, especially clozapine/olanzapine/quetiapine. By putting on large amount of visceral fat while on a regular dose of a 2nd gen their circulating estrogen level increase due to increased aromatase activity.

the only ones listening are other retards

really, 20% and sorta seeing top 2 abs?

Well, I'm going to be starting stronglifts. No missing workout. Then transitioning to lyle mcdonald generic bulking. I think the 3 workouts a week and 4 workouts a week will suit my very well, maybe I just ultimately don't have 6 days a week in me which is fine if there are routines that work with that.

I'm going to replace a meal with a banana so I just lose some weight slowly while I do stronglifts. Once I get the 200lb bench I will cut with lyle mcdo

The above is exaggerating, you are likely around 20% (definitely not 25%), you could even be as low as 18%. But the thing is I only say this because you appear to have quite low muscle mass. If you were juicy as fuck you could be your bf% and see a lot more muscle definition.

>this is what happens when you listen to the "squats and diddlies don't matter" crowd and do PPL

If you do stronglifts on a cut, you will make zero progress, or at least very slow progress. Just kift and do cardio, fuck. You are uncommited, undisciplined, a heavy-fapper, and prolly sleep like 4 hours a night. If you want to look better, get your shit together.

yeah i was reading about stronglifts just now and realized that made no sense. But bulking = i hit 25% bf and be a fatso.

Some of those are true, I think I just overextended myself shooting for 6 a week. I didn't really stop to consider there are programs that work with 3-4 times a week.

So I eat, i stronglifts, i get big and joocy over the next 3 months. Then I begin a cut when I have some real strength and not the 150lb incline i have now

>Just kift and do cardio, fuck.
this OP, stronglifts is a good choice

>3 months
do stronglifts until your lifts plateau , it might take longer than a couple months

>I eat chicken a lot but I do not count macros
You should

Its not doing the program if I dont start from the bar right? I figured I could just start from like -30lbs of what I can currently do

start with the max weight you can do while following the set and rep pattern with good form
dont lie to yourself if your form is shit then take some weight off

gotcha sounds good. Excited to see where i am at this time next year with full dedication to a reasonable routine. Thanks everyone!

If you want impressive results in that short timespan then you better do everything it fucking takes.

That means counting your macros and calories while eating food you yourself prepared. That means doing Squats and Deadlifts. That means doing Cardio every day. That means going to the gym 5 or 6 times a week EVERY week.

PPL doesnt work if you only work out 2 times a week. Also your body doesnt work like you tihnk it does. Going 5-6 times/week for a month and then only going 1-2 times/ week for a month does NOT balance each other out.

If you half-ass training/eating/sleeping then you will get half assed results.

Yeah. Ive spent the whole time since posting this thread reminiscing and its very clear I barely worked hard. I had 3 good months that were cut between 9 shit months.

With stronglifts I feel rejuvinated at having to go only 3 times a week. The slanted floor will hopefully not be as big of a problem as ive made it out to be, im gonna do ALL the exercises strong lifts says.

He said less than 10 retard

>I'm going to replace a meal with a banana
What
Nigga just count calories wtf

Please respond.

you dont even need to lift that hard on a cut, just do lyle mcdonalds but only do one set of each exercise and lift heavy as fuck(ideally in the 3-8 rep range) and go just short of failure

yes you really are that fat. i am 16% and i can see my abs just fine

if you have a tailor's measuring tape look up "navy seal bodyfat test" and first thing in the morning after you pee, measure your neck below your adams apple and around your belly button(while keeping head straight and looking ahead)

it gives a good estimate of your bodyfat, only a 3% margin of error

>n-no way i have shitty genetics! it's all masturbation fault
hard repression

I will keep that lowering set stuff in mind for the cut.. My gf only just now says ive entered man territory with my weight so i dont know. I dont want to cut and undo my months of eating more progress and dont want to be more of a slob.

Currently plan is gonna be stronglifts until its over, and then cut after. Then i'll be cutting down to 170 intead of now where id have to cut down to like 150 to shed all this fat

ONE GRAIN OF PROTEIN PER POUND

COUNT MACRO

>4x6 150 incline bench
thats pathetic for a year. what the fuck are you doing?