>>77112901
>5 times.
Not enough recovery imo.
Other than that. Lift hard and intense, eat and sleep well and watch your macros.
I go by 3 sessions a week but this session go hard. Yagmi

>5 times a week doing a load of bullshit volume
Go 3 times a week PPL and if you’re spending more than an hour in there, you’re wasting time

>>77112901
Keep going. You will not see progress for a year from when you started. You are moving forward. Dont stop. It the weight is going up, so are you. Work on form. Eat. SLEEP. Avoid alcohol. Keep working on shoulders. Get dips into you workouts.

>>77112901
You're fat
Not skinny fat but regular fat
You need to lose weight
Also it takes 3 years before you start to look like you lift

Did your weight change? Make sure u are getting enough protein. As long as you're getting stronger I wouldn't worry too much.

>>77112916
>>77112921
I genuinely don't understand how I could fit everything in 3 days. For example if one of those 3 is leg day I'd only be working 2 days per week on the rest. That really doesn't seem like much to me. Currently I'm going for less than 90mins/session but 20-30 of that is running.
>>77112922
What are dips?
>>77112923
I'm not fat man, I'm 5,6 and 155lbs. I'd dropped 20lbs last year when I had money problems and I still looked like that. This is just skinnyfat.

>>77112946
My bad, it's just bad fat distribution genetics. If you mostly care about aesthetics then focus on cutting. You need to kose another 20lbs.

>>77112946
>I have made no improvements
>therefore I must keep doing what I am doing
Look around you. There are people in the gym every day and have been for years that look like shit because they do a huge amount of volume and take hours to do it. Maybe they aren’t doing enough and that’s why they haven’t changed their appearance or strength in years, or maybe they are doing it wrong

Keep it simple. Lower the reps and sets. Increase the weight where you can and focus on your form. Think about the exercise you are doing and why. If what you are doing isn’t working then why are you rigidly attached to it?

>>77112946
If you're 5'6" and your progress is that minimal aesthetically in four months, you're either doing something wrong or your genetics are utter shit.

>>77112974
It’s because he’s in there too much messing about. There isn’t anything wrong with his “genetics”, he’s trying to make improvements but has fallen into the same dumbshit volume trap that loads of people still do every fucking day

He will give up without ever, ever considering that maybe going to the gym for 7.5 hours per week and doing 90000 sets of fifty different exercises without a day off isn’t a good idea. Then he will blame his “genetics” for not being able to get “gains” when HE COULD HAVE JUST TRAINED PROPERLY

>>77112940
My weight's remained the same, 155lbs. Protein may be inconsistent but it's generally goodish. Is whey protein easy on the stomach? I have reflux.
>>77112968
I'm not rigidly attached to anything, if I were I wouldn't be here asking for feedback. I'm questioning the logic in your alternative, since you are an anonymous stranger. if you suggested the solution to my problem is continuous masturbation, would I be a retard for not dropping my rigid attachment to my regimen in favor of that? I am open to your suggestion but I want to understand it better.
>>77112974
fair enough, I'm posting my gym split so we're not talking in abstracts. I do everything in 3 sets, first number is weight (in kg, sorry) and second number is current reps. saturday changes depending on if I go on wednesday on thursday (90% of the time I go on wednesday).

M
Run Jog
Weigfhted Crunches 30x11
Bench Press 60x8
Pectoral Machine 45x8
Chest Press 45x8
Curls 10x10
Incline Curls 8x6
Cable Pushdown 20x10

T
Run Endurance 4kmx8
Goblet Squats 20x7
Leg Press 81x11
Leg Extension 40x11
Leg Curl 40x10

W
Run Jog/Bicycle
Weighted Situps
Forearm Curls 16x8
Back Row 40x11
Upper Back Row 40x11
Lat Pulldowns 40x9
Lat Raises

F
Run Endurance
Bench Press
Chest Press
Pectoral Machine
Cable
Curls
Incline Curls

Sat(ifW)
Run Sprint 14km/h x 30secs x 9
Crunches
Squats
Forearm
Back Row
Upper Back Row
Lat Raises


or

Sat(ifT)
Run Sprint
Squats
Forearm
Crunches

Focus on compounds like pull-ups and squats

Make sure you're hitting at least 120g protein a day

Train harder. Take sets to failure 3 to 8 reps. If you can't do 3 it's too heavy if you can do more than 8 it's too light.

Smoothies: add peanut butter, oats and milk, and fruit. Easy way to get in lots of calories

Anyways overall your physique isn't terrible you just have almost no muscle mass.

Give it 3 to 5 years and you'll be in a different ballgame. 99% of people who get crazy results in a few weeks are BLASTING GEAR.

Natural gains take a bit longer. As long as you're getting stronger every week you will see a difference in the mirror.

Take progress pictures after every workout, weigh yourself every day. Track your lifts exactly how much you logged weight x reps

>>77112979
>480 bench press reps and into 360 chest press reps on a Monday
>running a marathon the day after
>nine 30 second sprints the day after your second leg session of the week where you did 400 leg curls at minimum
Do you spend Sunday in the hospital?

>>77112979
Brother.

You're doing way too much.

First of all: skip the running during the gym sessions. If you want to walk on incline treadmill after your workout, that's fine, 12 incline 2.5 mph, something that won't stress your recovery

If you are deadset on running for endurance, do it on a separate day, like if you're following a running program.


Secondly: way too many exercises. Pick 2 or 3 compounds MAX. Take them to failure 8 sets of 5 heavy weight. Squats, pull-ups, T-bar rows, Bulgarian split squats. Pick 2. Do the heavy work.

Start with the exercises you want to improve the most, that's the priority that's what you start with. You have a very limited amount of energy in the gym before your CNS gets fried, so you need to prioritize the compounds for best results.
If you want to do a few accessories at the end of your workout that's fine, but really just pick 2 or 3 compounds to be the bread and butter.

Thirdly: take rest days. You don't grow in the gym you grow while resting. There's no point in showing up 7 days a week lifting bitch weight and never making progress because you're so tired and burned out from lifting every day.

It's better to workout one day take a day or 2 off, then when you're back in the gym you lift heavy as fuck because you're fully recovered and strong and full of energy.

Good luck bro, it will take time but you got this

>>77112979
>am open to your suggestion but I want to understand it better
do 5x5 or 3x8 and remove most of those exercises. stop running marathons. I also don’t understand at all how you can bench press your body weight for eight reps

>>77112983
I guess he means 60kg for 8 reps bench press. not sure how many sets

>>77112997
He said he does 3 sets for all

>>77112997
>>77113000
he weighs about 60kg. Surely he isn’t doing 3x8 for body weight

>>77112979
Look, if your numbers are going up consistently, you'll eventually look better. Try to get a bit leaner and you'll be fine.

thanks everyone for the feedback.
>>77112983
>>77112987
>>77112996
the brutal cardio is because I have asthma, my doctor had said to me that by improving cardio I could improve the asthma, and it has helped. if I cut down on the gym days though, perhaps I could just go to the gym for endurance running on the fourth and do nothing else, then cut down on the other ones to light jogging.
since you guys are saying I need to cut down on the volume too, which of those exercises would you say are most useful?
>>77113033
most of my numbers were all at 20-25kg when I started four months ago, and bicep curls were at 6kg.
>>77113002
I weight 70kg, not 60. I don't think I'll be able to do a lot more on the bench press than I'm doing.

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>>77112901
I have bad news, you will never be happy with your body. don't track the little things, the biggest tell is if you start to desire lifting. Lets say in a year and change you get sick, and you get upset you're missing your lift. that's how you know you're making it. everything else comes into place once the activity is instrinsically enjoyable. then it's easy.

>>77113059
I do like the gym, and it's not a chore for me at all. I've been in the right headspace for it for quite a while, four months ago was the first time I had both the time and the money for it. I know that doesn't mean much on four months, but it's better than hating it. I'm just disappointed because I thought I'd have more to show for it even as early as now.

>>77113076
Already looks better, just about what you could expect from only 4 months.
Keep going

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>>77113076
Four months is about the right amount of time for you to notice a difference. Eight months to a year for others to notice. Two years to appear intermediate. You likely got 18+ months of progressive overload ez gains here left, enjoy them.

OP will NOT discourage himself like a little faggot on our watch

>>77113084
>>77113090
>>77113101
thank you guys, I'm NOT saying any of this to suggest I was going to quit, it's been really good plus I just renewed my subscription and I'm the cheapest kike imaginable so I'm not wasting that.

>>77112901
right obviously looks sligthly better + better posture

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>>77112946
dips. If you can't do one, do ten negatives until you can do one, then two...and the rest negatives.

>>77112980
AND DO NOT CHEAT YOURSELF ON SLEEP. This is when the T is made and the repair happens. If you don't get enough sleep you brain demands carbs too.

>>77114218
It took me a while to be able to do a set but keep at it. This is the squat of the upper body. If you aim at this keep at it, you will get good tricep and full chest development.

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>>77112901
it takes time, lil bro.
This is my one year progress.
Went from 190lbs to 165lbs. 30something% body fat down to 21%.
Currently stuck at 165lbs and 21% BF for like 3 months ayy

>>77112901
you've definitely made some progress. this shit takes time. but as others have said, to make it more sustainable, you don't need to go 5 times a week. 3 - 4 max. make sure you do mostly compounds and aim to get stronger with a good routine. but you're actually doing great bro

You didn’t bulk or cut or change your diet to initiate any sort of recomp, why did you expect any big visual changes when you’re still covered in fat? You need to pick one of the above if you want to actually change your look.

>>77114420
>stuck at x weight for x months
Cut more calories buddy

Hey guys, thanks for the tips. First off, I remade the split like below, I'm wondering if this is better. In particular, I'm wondering if on leg day keeping all 3 exercises is fine. I think they exercise different parts so it should be fine (?). As far as cardio goes, I'm not really willing to drop it because as I said it's improved my asthma a lot. Some of you said I should incorporate dips but my shitty gym doesn't have a proper thingy for me to do them. Is there anything else I could try that's similar?

MONDAY
Run Jog
Crunches 30x11
Bench Press 60x8
Pectoral Machine 45x8
Curls 10x10
Lat Raises
Cable Pushdown 20x10

TUESDAY
Run Endurance 4kmx8
Goblet Squats 20x7
Leg Press 81x11
Leg Extension 40x11
Leg Curl 40x10

THURSDAY
Bicycle
Crunches 30x11
Forearm Curls 16x8
Upper Back Row 40x11
Lat Pulldowns 40x9


FRIDAY
Run Sprint
Bench Press
Pectoral Machine
Cable
Curls
Lat Raises

File: bloatmaxx metamorphosis.png (3.5 MB)

3.5 MB PNG

>>77112901
4 months is nothing. you are gonna have to embrace fitness as a lifestyle choice rather than a "ill do x to achieve y and then z will happen, and ill be done!". unless you are blessed by the genetic gods like dallas mccarver(look up how big he was before he started competing, he was fucking massive) then you are gonna have to curb your expectations. you will NOT, i repeat, WILL NOT look like arnold schwarzenegger after 6 months of lifting despite what retards on here and social media say. their words are poison, dont even give them the time of day.

>>77115153
Big improvement here, i would even do 2 sets per exercise instead of 3 just make sure you push to failiure or a rep away from failiure. Most importantly, do cardio AFTER you lift, not before, otherwise you will zap your central nervous system and you wont have energy to push your sets hard and stimulate growth. If you get excessively sore after your workouts then reduce volume further

>>77116449
I should specify 2 hard sets, you should still do a warm up set or two for the coumpound exercises

Do people just never work arms or shoulders at all?

>>77112916
>>77112921
These losers saying to train LESS are wrong.

2x 45 minute sessions a DAY was when I made my first real gains.

I also ate an extra large roast chicken daily at the time.

Eat enough and you can hit every muscle group every 48hrs comfortably. If your muscles are sore, just work core or incline treadmill.

More is more. Ignore the losers who prioritise doing NOTHING over working harder.

>>77118852
>still thinks muscle damage and pump is the primary driver of hypertrophy in 2026

>>77119113
Hit a nerve?

Such cope that working out more than 45 minutes 3x a week diminishes gains

>>77112901
You haven’t built enough muscle, focus on gaining strength. Also you’ve only been lifting 4 months

>>77112901
You've been training for 4 months, idiot. Train for 4 years. Also you probably don't know what you're doing. 3 days a week with full body weights for a beginner. Get your diet under control, stop eating hot chip.

>>77120059
>stop eating
Calories are calories. He needs more workouts, not less. A muscle usually takes around 24h to recover, unless you haven't trained it in a while and it gets super fatigued. 6 days a week minimum. But he'll probably need years to look like he goes to the gym. Unless he takes the easy way out.

thanks everyone for having completely opposite advice I have no idea who to trust lmao