>>77120358
I refuse to believe OP is a real person coming to this shithole looking for genuine weight lifting advice.

>>77120358
Reminder to shoot polar bears on site

>>77120432
>t. black bear

>>771204real person just slightly an autist

>>77120358
You have to gain muscle faster than you lose it, which requires a combination of resistance training and proper nutrition.

>>77120520
kek

>>77120969
How do I do this?

>>77120358
Eat enough
Lift heavy enough and with enough volume.
For me it's like 4-6 heavy sets twice a week. Heavy means sets of under 6 with 0-3RIR, usually between 0-0.5 RIR. Idk what the meta is but it works for me

>>77120358
drop the powershitter barbell meme and start doing dumbbell exercises. incline bench flat bench shoulder press lateral raises concentration curl hammer curl bench row pull overs wrist curls
also get a blood test because 90% of men in western countries born after 2000 have testosterone levels that are too low or practically zero. raise your testosterone by any means necessary.
>>77120420
types like real person but I don't believe anything anymore.

nah bro you are fucked and I won't help you. If you have been lifting for 2 years and cant squat 2 plate just quit. Learn to play an instrument or something you are not gonna make it with lifting weights.