I've been stuck at 1 pl8 squat for a month and a half. I started with the empty bar 2 years ago and just recently came back to lifting since I got overweight. I'm currently cutting but isn't this weight too noobish to even be a plateau as a rookie? I'm at a loss as to what to do. I'm 5'10'', 162 lb, eating at 200 cal deficit, sitting at 23 percent body fat.
You’re doing something really wrong
>>72292224routine?
>>72292224Forgot to add, I'm also stuck at 50kg bench press
>>72292224you a chick?
>>72292224>eating at 200 cal deficitAlso probably not eating enough protein either.
>1pl8 squat>1pl8 OHP>2pl8 bench
>>72292279based
You need to eat more, and up something every time. Be it weight, reps, or sets. If you're a man, you're not eating enough.
>>72292224>>72292271Her body mogs her face lmao
>>72292224i wouldnt worry too muchyou should check your sleep, diet, form, and programming in that order when you stallnoobish doesnt refer to absolute weight, everyone is different
>>72292289most of the girls at my gym i wouldn't look twice at on the street but when they're in their slutty gymwear it drives me wild, they know what they're doing
>>72292224For fucks sake, stop trying to lose weight. Just eat normal and put weight on the bar. Do sets of 5 .
>>72292267I don't know what I'm doing wrong. >>72292268for leg day?3*5 Squat3*8-12 hip thrust3*8-12 leg press3*8-12 leg curl5*12 seated calf raisesFor push5*5 Bench press3*8-12 OHP (alternating between press and ohp)3*8-12 incline dumbbell press5*12-15 lateral raises3*8-12 tricep pushdowns3*8-12 skullcrushersI started last month, with 50 kg squat and 40 kg bench. I got them to 1 pl8 and 50 kg respectively but I haven't been able to advance past that. When I lifted 2 years ago (before this 8 month break) I got to 1 and a half pl8 squat and 1 pl8 bench, starting both with the empty bar.
>>72292310I should make my staring more obvious.
>>72292273>>72292287I'm a man. I figure the problem is the protein.>>72292317But I'm at 23% bf and anons recommended me to cut to 12%
>>72292319I would choke this bitch until she understands that she might die for real.
>>72292224How the FUCK do I get a gf who looks like this
>>72292339You will go from 23 to 12 just by putting on muscle. You don't need to lose weight to get there
>>72292360Get a girl that resembles her and get her to lift.
>>72292332I just look them in the eye and briefly smile. Do the same thing with chicks on the street, some visibly spill their spaghetti. One of the tells is if they look down rather than away. I've caught more than a couple looking straight at my dick. It's easy once you get the hang of it. Very few guys do this I figure
>>72292366So I shouldn't be eating at a deficit? What should my diet look like? I'm guessing big on protein and healthy fats and low on carbs?
>>72292368>Get a girl that resembles her and get her to lift.>just get a stubborn bitch to change
>>72292392No deficit. Get enough protein, but don't necessarily go low carbs.
>>72292378No one even makes eye contact anymore, period. It's only brief glances, like everyone is scared for some reason.
>>72292422the internet made us all autistic, many such cases
I hurt my knee squatting and now I feel like I can't progress. I'm scared of hurting it again.
>>72292422My parents used to beat me when I looked them in the eye when I was little. That's why I don't look in the eyes
>>72292409Well, thanks bro. You've been very helpful.As a last question. Should I expect to see body fat percentage going down while muscle is going up?
>>72292465Yes. If you're lifting and lose no weight, your body fat percentage will go down as you gain muscle.
>>72292515Thanks, anon. I will name my firstborn son after you (he will be named Anonymous)
>>72292515But what if OP gains muscle AND body fat? He may be past the recomping stage
>>72292279ive met you before. is that you kevin?
>>72292608Nah, I'm Matt
>>72292608Don't listen to the retard>>72292671I'm Tim
>>72292224Don't try to cut and get stronger at the same time. You're not fat enough for recomp. Pick one. Also, what method did you use to determine that you're at 23 percent body fat?
>>72292716the body fat calculator on /fat/ thread gave me 23, my scale gave me 19.7. I believe the first one
>>72292224You're me and the answer is bad form and posture but you won't listen so why should I bother
>>72292716>>72292716What you're saying contradicts>>72292515Amirite?
>>72292762>What you're saying contradictscontradicts what?
>>72292319up the reps
>>72292844>Don't try to cut and get stronger at the same time. You're not fat enough for recomp. Pick one.contradicts>No deficit. Get enough protein, but don't necessarily go low carbs.Since picking one means either going on a bulk or a cut.
>>72292224I’m at 3 months and at 1pl8 bench and 2pl8 squat
>>72292887how did you do it bro>captcha: Nwah tnj
>>72292928>>72292734>>72292584>>72292465>>72292392>>72292339>>72292319>>72292271>>72292224>tattoolessstill no for me
>>72293011based
0% chance you are actually going to failure on the squat. Finish the set
>>72292873Sorry, I see what you mean. Yeah I guess it does. I mean, agree if you are getting stronger and your body weight is staying the same, then it means you are building muscle and losing fat. But in practice, at OP's size, I don't think that's going to work. He might see a brief increase in strength after going from a 200 calorie deficit to eating at maintenance, but he'll plateau again pretty quickly, and then he'll be back to spinning his wheels.I'd say eat a surplus, just don't be fucking retarded about it, and don't eat slop. Eat a lot of protein, a lot of people say 1 gram of protons per lb of lean body mass, which for you right now would be 125g per day. Eat enough carbs so you feel like you have plenty of energy. And get that squat up to at least 2pl8If you want to get stronger, you'll have to put on muscle, and the muscle has come from somewhere, which means you have to eat. If you were super duper fat maybe recomp would be a possibility, but you weigh 162lbs. That's really not a lot.
>>72293039How do I know if I went to failure succesfully? I can't even lift the weight with correct form after the third rep.
>>72293073honestly, and i'm not just saying this to be a huge pervert, but post a form checki am a huge pervert but that's beside the point, it's honestly just really hard to understand what's going on with you, and seeing a squat from the side ideally would help a lot
>>72293089I'll get back at you tomorrow since I don't have videos of me squatting lmao. Hope this thread is still alive by then and if not, I will start another one I guess.
>>72293070So surplus it is bros. Realistically speaking how long would it take me to get that squat to 2pl8?
>>72292224Listen here little baby. You're gonna get a lot of hurtful and degrading comments, but that ain't what I'm about. Let me just say, you are perfect the way you are. You hear me sugar? PERFECT. Don't ever change. You deserve anything and everything you want. Stay safe for me, baby girl.>mfw thinking of you hurting
>>72292224>I'm 5'10'', 162 lb, eating at 200 cal deficitAt that weight you should be doing at least maintenance calories. Gaining weight through muscle mass will also reduce your BF%.>23 percentDid you actually have this measured with accurate machinery at a hospital? If so, then you have 37 lbs of fat. If you gain 20 lbs of muscle, then you'll be at 20% BF. Also, if you gain more muscle it will be easy to lose fat later.
>>72293254Damn. This makes sense.
>>72292224>162lb>can only squat 1pl8Lmao wtf? Your legs must resemble that of an ostrich
>>72293305kek
>>72292319Drop these>3*8-12 hip thrust>3*8-12 leg pressSquat + hamstring curls + calf raises are more than enough for legs. Squat is already using the glutes if your form is correct. If you're doing DL on pull day, then you are getting more than enough for glutes. >5*5 Bench pressTry 3x4-6 or 3x5 instead. >3*8-12 OHPTry 3x4-6 or 3x5 instead.Do only 2 sets of these>5*12-15 lateral raisesMake sure the negative is controlled and the positive is strict. Drop this. >3*8-12 incline dumbbell pressNo reason to bother with this if you're trying to increase your bench. You can swap these with bench however if you plateau again.Drop one of these:>3*8-12 tricep pushdowns>3*8-12 skullcrushers3 sets on a triceps exercise on one day is plenty.There's absolutely no reason to run with these PPL (I assume this is the case since you mention leg and push day; though what is the pull day?) routines that keep you in the gym for 2+ hours/day six days a week to do an absurd amount of exercises. Fewer exercises is better, especially if you're trying to increase your numbers on specific lifts. Make sure to use linear progression schemes and proper periodization to increase weight on the bar. Second fix your diet>eating at 200 cal deficitBody building/Strength training is 85% rest+diet. Also you need 1g of protein per lb of body weight. For you that's 162+ g of protein/day. You can get it from chicken breasts, whey protein, beans, beef, eggs, etc. At you're weight, cutting at all is out of the picture. Either recomp or do a "lean" bulk if you don't want to gain fat.
>>72293413It's a PPL, surelyPull day is as follows1*5 Deadlift one day, 5*5 Barbell Row the other3*5 Pull Ups5*8-12 Face Pulls3*8-12 Seated Cable Rows4*8-12 Hammer Curls4*8-12 Incline dumbbell curlMany anons agree and I'm starting to understand: I'm just too low weight to merit a cut. I gotta start eating. Thanks bros. WAGMI
>>72293231It really shouldn't take very long. Like 4 months or less if you're consistent and you eat enough. How often are you squatting per week? At least twice hopefully.
>>72293502Twice, of course
Mind someone explain the reason behind the fetishization of 1/2/3/4? What do you even mean by this? 5 reps for 3 sets? Or just 1 rep max? I personally prefer light weights at high volume.
>>72293578lots of people lift high volume, based king julius recommended a really high volume program here years ago and it was excellent/fit/ is just a bit of a low volume strength training echo chamber, and there's lots of noobs, so it's hard to know what's legit and what's shit information sometimes, which further pushes people toward recommending beginner strength programs1/2/3/4 is a catchy goal, and for most 20 something males with any history of training or playing sports, and who aren't rail thin it's a safely achievable goal, many people get there on linear progression alonemost people state 1/2/3/4 as a 1rm, but there's little point in testing your 1rm at those kinds of weights, 1/2/3/4 for reps is probably entering intermediate territory for most people herei personally don't really lift heavy now that im old af and my goals have changed, but heavy means different things for different people
>>72293472dude trust me as someone in a very similar position.. ditch the PPL and do a full body 3 or 4x a week. All those gay little accessory exercises do nothing without a baseline of muscle. Even if you go perfectly 6 days a week you are only squatting twice a week. Now I squat twice that much and spend half the time in the gym. My numbers blew up after switching. I can't believe I wasted 6 months doing PPL as a beginner like a retard.
>>72293073if your form is shit after rep three, stop at rep three you arent getting meaningful work done, go down in weight and learn form or ngmi
>>72292224I gotta hand it to you OP, it seems you have absolutely no clue what you're doing. Read the sticky.
>>72293073>incel shadman
>>72293614Thank you for the insight!
>>72292366C'mon. If his fat mass stays exactly the same and if he were to gain pure lean body mass he would have to weigh 310 lbs for that to be true. If he somehow loses 10 lbs of fat while gaining pure lean body mass at the same time he would weigh 227 lbs. Neither of those are gonna happen.
>>72292224options here:>eat more protein (hit ur 1g/lb)>deload>alternative leg exercise, or variation. >ie. leg press, either normal or wide, high or low foot placement.>focus on SLOW AND CONTROLLED negatives; 3x8>leg curls BEFORE doing squats; 3x10>don't need to squat every legs day; can do it once a week and still make considerable gains: just alternate with leg press. #1 is check your protein
>>72294517Big if true
>>72293011No woman would have sex with you. Stop coping it’s sad
>>72292928I just lift manDoing stronglifts but it should end in like a month
>>72295847Yes but are you fat? Thin? Stats?
>>72293011Very based
>>72293659This 1000%. Squats make your whole shit bigger. Inb4 trex mode. OP isn't going to trex with 2pl8 squat.
>>72296171PPL is fine but OP is eating like he wants to stay in Starvation mode
OP here, so we all agree on that eating at a deficit is not what I need and I gorra eat more protein, right? To end this cut right now.
OP here, I ate more than usual for breakfast. Wish me luck at the gym.
>>72292271going for that 1/1/1/1 physique fffuuuarrkk mirin bra
>>72296323It really depends on what you want to do.Recomping (that is gaining muscle and losing fat at the same time) only works for a short time for new lifters, unless you have great genetics. After that you're going to have to pick and choose what you want to focus on.If you want to build muscle you're going to have to eat a surplus. That means you're going to gain fat as well.If you want to lose fat you're going to have to eat at a deficit, and you're not going to gain any muscle during this time.If increasing your lifts is your main goal you might have to change programming. You seem new enough that you could get stronger even while losing weight if the programming is appropriate for that.Just be honest with what you care about the most. Keep in mind that if you start as skinny fat you're not going to look good in the short-term whichever you choose. Lose weight and you'll just be skinny, gain weight and you'll just be fat. It's going to take time and many cut & bulk cycles before you get where you want.
>>722922242 years KEK trash genetics trash work ethic trash everything
>>72296477My goal was losing fat to 12% but I feel like I’ve been spinning my wheels. And I've seen people thinner than me squatting way more than 1 pl8 so that made me think I was doing something very wrong.
You should cut you stupid nigger
>>72292224Weird. I have never seen her before a few minutes ago on another site shaking her great tits and now I see her here.
>>72293073>I can't even lift the weight with correct form after the third rep.Use weight that's lighter, but still heavy enough that you can't complete a full rep after 6 reps.
>>722922241pl8 squat?????? Wtf are you doing lilbro
>>72298353I dunno bigbro. Should I boolk?
>>72292279GIGA BASEDCHECKEM
Not OP but I can do 1pl8 squat with like great form, past parallel, like 14 reps. But if I try to increase weight then my ROM just tanks. Like I can get 2pl8s off the rack but I can't get my knees at 90 degrees even then. Like the difference between being able to go into a deep squat costs like 100 fucking pounds of weight for me
>>72300013You're increasing the weight to much, all i can imagine. Go up 5 pounds and warmup too. How much do you weigh/how tall are you? Furthermore, you don't need to hit depth every single rep with perfect form my brother in christ.
>>72292279this is unironically me as well. my legs are comically small
>>72300013Nigga put the weight into a 1rm calculator and is like "damn why doesn't it translate 1:1 to real life"
>>72300119I'm 5'8" 160lb. yeah I guess I'll continue to increase more gradually
>>7230017210lb a session 5x5 lilbro. 5lb when you start to slow down. Get on a real program. Gzclp works great.
First time I walked into a gym I benched 1 plate
>>72300517While you were benching I studied the blade
Honestly fuck the "bulking/cutting 500 calorie deficit" autism. Do a heavy, high intensity 6 day lifting routine PPL. I started off as a skinny fat and literally only lean bulked for a majority of my lifting years, with some fasting/maintenance days for hormone production. Pulled on decent amount of muscle, wider frame, higher TDEE and even got a bit leaner, especially my face
>>72300736post a detailed account of what you did bro
>>72293011Faggot.
>>72300800Started lifting at 18(24 rn). First 8 months I did brosplit before realizing it was garbage and switched to PPL 6 days a week. Been running that routine ever since. Push: OHP 5x5( mixture of standing and military press)Incline BB press 3x5DB shoulder press 3x8DB incline press 2x8Lying tricep extensions 3x8-10Cable lateral raises 3x9Overhead tricep rope extensions 3x8Machine Lateral raises 3x9Pull:BB row 4-5x8Weighted pullups/chins 3x8Cable row 4x8-10Reeves deadlifts 3x8DB row( seal row variation) 3x8Legs:Squat 5x5Leg press 4x8Lying hamstring extensions 3x8DB RDLs& single leg extensions 2x8 eachEat lots of food, sleep min 8 hours and once your metabolism starts to work, you'll be able to lose weight and even gain a little muscle. Skinny fats should always exercise hard and eat first to build muscle then cut. Once you reach 18-20%bf, start cutting by intermittent fasting/occasionally water fasting. Take all your carbs mainly around pre and post workout, with protein mainly after, so you have energy for lifting heavy+volume and muscle gain.
>>72292734Is that a fish jumping out of the water in the background?
>>72300800jesus christ you're hopeless
>>72292224Bro, this is a nervous system problem. I recommend overcoming isometrics for neural strength
>>72300981damn, sorry.
>>72300736>yearsKek. You realize a regular bulk/cut cycle would be like twice as fast right
>>72301417Yeah but the elephant in the room is what should people with 20-25% body fat and skinny fat do.
>>72301438cut first?
>>72301448But most anons here say no cut, since 162 lb is too skinny.
>>72301462Who gives a fuck what retards on this board think
>>72301499Well, I'll keep on cutting.
>>72300945I believe it's a pelican (a symbol of Christ)
>>72292224Eat more obv wtf are you doing You should never cut as a n00b (the first year)At 5'10, your goal body ways over 200lbs so cutting is just fucking retarded in general at your size
>>72296323Yes
>>72301448See>>72301680
>>72292339At your stats your max protein synthesis capacity is around 100g of protein per day You need more carbs and fat to get stronger You should be eating 100g of protein, 200g (or more) of carbs and at least 30g of fat a day but probably way more depending on your TDEE
>>72301693Okay, I'm not OP, but should I bulk? Assuming I did this right, here are my stats. Give or take a few % on BF.
>>72293073Go to full depth. You have failed when you physically cannot stand up with the weight. Keep pushing even if the bar stops moving for a second. If you are bracing your core there is not much that can go wrong with form if you hit depth. Failing can be scary but if you have safeties you will be fine.Also if you care about weight on the bar try SS. Fit loves to meme on it, but it just works. Just don't get too fat. If you want aesthetics idk gl
>>72301716It's bulking time bro
Perhaps a body picture will be good
>>72292224she got that old lady face
>>72293659>I can't believe I wasted 6 months doing PPL as a beginner like a retard.The problem is that PPL exercises are usually just spamming all these exercises because muh science and muh 8-12 sets and muh 2-3 exercises. You really only need one exercise per major muscle group and you can cover all the muscle groups you'd ever want with 10 or fewer exercises. Kinda likePush>BP>OHP >TrisPull>Rows>DL>Curls>Wrist CurlsLegs>Squat>Hammies>Calf Raise10 exercises with very little missing. Shouldn't take more than an hour a day. Maybe even 30-45 minutes when you realize smaller muscle groups require less rest between sets than compounds.
>>72292319>>72292339Personally I went from empty bar to 4pl8 in my first year just doing 5x5 squats 3days a week and eating alil below maintenance, its probably a volume issue.
>>72301438I think the main argument for cutting would be that you'll be happy with the way your body looks, you be glad you have abs and face gains, and that will help you stay motivatedThe argument for getting strong first is that once you have more muscle mass, it will be easier to lose weight. Your body will burn more calories just doing nothing. Plus, watching the weight go up on the bar should be enough motivation, even if you don't have abs.In OP's case, he's 5'10'', 162lbs. That's not really very fat. He probably has a gut and a flabby butt, and weak looking arms and legs. (Sorry, OP, not talking shit, just saying). It's not fat enough to recomp. Assuming OP's body fat estimate is correct, that means he has 125 pounds of lean body mass. So lets say he cuts down to 12% body fat as he was trying to do, and lets say he keeps his lean body mass exactly the same on a cut (which he probably won't but let's just say.) He's going to weigh 142 lbs. For reference, the guy in the the picture is 5'8'' and the last picture is at 142 bodyweight. Probably not 12% bodyfat, but still. The point is OP will look dyel as fuck at that bodyweight. So the better option, in OP's case anyway, is to put on muscle, which means lifting heavy and eating a surplus. If he doesn't go nuts with the surplus, and if he eats real food, not goyslop, he'll put on more muscle than fat, and his bodyfat percent will go down just from that. Once he has a non-embarrassing squat, he can cut if he wants to, the fat will come off easier, and he won't look dyel.Of course, at the end of the day, you can go out there and do whatever the fuck you want to do.
>>72292279literally me
>>72292279My squat has been about 50 lbs to maybe 70 lbs at most above my bench. Been struggling on it but those numbers are quite bad anon you need to fix that. You should always be squatting more. Even Maddox squats more than his bench despite being a bench specialist and having the strongest raw bench going today.
>>72302094>He probably has a gut and a flabby butt, and weak looking arms and legs. (Sorry, OP, not talking shit, just saying)You're not wrong lmao
>>72292734What kind of retarded masonry is that
>>72302371critque my physique
>>72295952I fluctuate between 72-74kg, currently at like 73.2, 5’8I deadlift 105kg and ohp 42.5kgNot fat
