5 months gym but small gains. Why?

True but do you believe you can only get stronger from such routines and not others?

True but do you believe you can only get stronger from such routines and not others?

You should do 8-12 sets for each muscle except biceps and triceps where you should be doing 6 sets. Make sure you lift till failure every exercise.

Its simple..

You need to eat more. Aim for about 3000 cals a day to put on weight. Weigh yourself weekly and aim to put on a lb a week, if not eat more.

Your protein intake is fine.

Record the weights you're lifting and the amount of reps you do so that you can increase the weight or reps the next time you train-this way you know if you're getting stronger (stronger=bigger).. if you're lifting the same weights each week then you're not going to get bigger.

You should do 8-12 sets for each muscle except biceps and triceps where you should be doing 6 sets. Make sure you lift till failure every exercise.

You may think a lb a week is not great gains, but trust me, if you put on a steady lb of muscle a week 6 months from now you could be 1 and a half stone of muscle heavier.

Follow these simple steps and you will see gains...

Same reason as above. I'm not saying that isolation exercises are a bad move -- by all means incorporate curls into your workouts if you want. Important for aesthetics, I'd say. I just think it's important to base your workouts around heavy, compound lifts.

1lb of muscle per week is unrealistic. 1lb of muscle per month is more realistic.

I agree. And loads of bodybuilding routines and splits are based around heavy, compound lifts.

Don't listen to the trolls that tell you to do SS





The second picture is particulalry relevent. He was tried personally by Rippletoe and he looks like crap.

If you want to do powerlifting, then do SS if not do something else. Hodgetwins are a good source of knowledge, should watch there videos. But, don't listen to these trolls.

Gym 5 times a week.

3500 calories a day.

Lift big.

Protein shakes wont make you big, they are just a good supplement.

Try mixing in some creatine to help.

Also. According to my sports science degree friend to get big it's lots of sets to get strong it's not many and you should be failing at the last.

lol @ this thread. No one even knows wtf the OP did in his training or how much he ate, no one has seen pictures or asked what his lifts are and how his strength has changed, but everyone piles in with their ****ing opinions about what he should, what he MUST do next.


One thing I agree with is that SS in an absolute joke. As in, literally a joke. Not just a bad routine, but a joke. There is no credible support for it for anyone who gives a **** about how they look, even slightly. All you get is people saying "yah but compounz r good and SS = compound liftz so SS is great trololololol". It will make you fat and strangely-proportioned, unathletic and unaesthetic, and then you'll just plateau after 6 months like everyone else.

It's amazing how many nobodies on TSR know the secret to super gains, but yet remain so modest that they never post pics or stats. There are only a small handful of people here with any level of muss or strength and afaik they're all juicers. I can "give advice" like the next gym fag but honestly I'm ****ed if I know how I can obtain impressive results. It's all genetics, innit.

this is just silly, a routine dosen't make you fat, diet does.

and if you after aesthetics do ss with curls pulldowns and dips.

I can "give advice" like the next gym fag but honestly I'm ****ed if I know how I can obtain impressive results. It's all genetics, innit.

lol @ this thread. No one even knows wtf the OP did in his training or how much he ate, no one has seen pictures or asked what his lifts are and how his strength has changed, but everyone piles in with their ****ing opinions about what he should, what he MUST do next.


One thing I agree with is that SS in an absolute joke. As in, literally a joke. Not just a bad routine, but a joke. There is no credible support for it for anyone who gives a **** about how they look, even slightly. All you get is people saying "yah but compounz r good and SS = compound liftz so SS is great trololololol". It will make you fat and strangely-proportioned, unathletic and unaesthetic, and then you'll just plateau after 6 months like everyone else.

It's amazing how many nobodies on TSR know the secret to super gains, but yet remain so modest that they never post pics or stats. There are only a small handful of people here with any level of muss or strength and afaik they're all juicers. I can "give advice" like the next gym fag but honestly I'm ****ed if I know how I can obtain impressive results. It's all genetics, innit.

you bitter?

Funny because I'm doing a routine that is almost identical to starting strength and I am losing fat, getting stronger and revealing slight definition.

Where is your God now?