Hi guys can u tell if this bulk is gouing into a good direction ??
its 5 months on those photos gianed like 5 kg ±
The physique changes posted do no, to me, reflect 5 months of hard training and eating.
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uh since 1 month i started to work with trainer maybe something will change now
Maybe so. I’ve never used a trainer before so I can’t speak to that.
Actually i gianed this 5 kg but i dont see alot of fat gianed.
Do u think i should eat more or idk
I see minimal fat gained too, but I also don’t see any appreciable muscle gain. If I trained and ate hard for 5 months and those were the results I got, I’d be unsatisfied. I’d consider the possibility that I was so worried about fat gain that I was sabotaging my muscle gaining.
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So what is this 5 kg XDD i mean maybe i should go for more agressive bulk…
i was eating 4000 kalories a day with 72kg weight and 175cm high.
i have so big activity a day maybe this is sabotating my muscle gian : /
and im unsatisfied aswell im training hard my training days are 2 hours i do a very good warm ups i got plannned all my training with tempo pauses everything : // should i then go more agressive on bulk ?
or maybe different question what would u do in my place ?
I imagine a good portion of it is water, glycogen, and food mass in the guts.
In my experience, I can NOT train hard for 2 hours. I can train for 2 hours, and I can train hard, but trying to do both is not a possibility. 2 hours is too long for me to sustain the intensity that drives muscular growth.
If I were in this situation, I’d pick a limited/abbreviated program and see how that works. Dan John’s “Mass Made Simple” is a great choice, as is the classic “Super Squats”. A more modern approach could be Dogg Crapp, as outlined here
Or something like Jim Wendler’s 5/3/1 BBB Beefcake, 5/3/1 Building the Monolith, or the 3 month challenge he outlines here
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so u dont think is a diat problem?
bro this is my individual plan now since 4 weeks
A1
1 biacromical bench press 4s8 60% CM 21X1 180-300s +5% **zwykłe wyciskanie na szerokość barków
2 chin up 4s6 3010 180-240s *dodajesz obciążenie, od 4 tyg. 4s4 2010 https://youtu.be/ql5GIZNfWps *podchwyt
3 1-arm row 4s10 3010 120s *od 5 tyg. 4s6 https://youtu.be/Q6tg_QbznPg
4a powell raise 4s12 2010 60s *od 5 tyg. 4s8 4010 https://youtu.be/gdMpGtGw7MY
4b lateral raise 4s12 2011 60-120s *od 5 tyg. 4s8 https://youtu.be/nyhyiRxCltg
5 barbell curl 4s12 2010 120s *od 5 tyg. 4s8 https://youtu.be/_LNjE-64Hvw
**
4 tydzień 3s5 50% CM 120s
5-7 tydzień 5s5 70% CM 21X1 180-300s +5%
8 tydzień 3s2 85% CM + AMRAP 85% - max ilość powt.
B1
1 squat high bar 4s5 60% CM 40X1 180-300s +5% **https://youtu.be/8oByz-61wSo
2a db rfe split squat 4s12 3010 60s *od 5 tyg. 4s8 3010 https://youtu.be/VZpZZNvdyts
2b seated leg curl 4s8 3011 120s *od 5 tyg. 4s5 https://www.youtube.com/watch?v=ELOCsoDSmrg&t=1s
3 donkey raise 4s10 2111 60s *od 5 tyg. 4s7 https://www.youtube.com/watch?v=FtD0qv9P7O0
4 farmers walk 4s40 60s *od 5 tyg. 4s20m https://youtu.be/DXX4eplYC0k
**
4 tydzień 3s5 50% CM 20X1 120s
5-7 tydzień 5s4 70% CM 20X1 180-300s +5%
8 tydzień 2s1 90% CM + AMRAP 85% CM
C1
1 bench press close grip 4s5 70% CM 21X1 180-300s +2,5% **https://youtu.be/taSKv_apLiA
2 poliquin flys 3s10 4110 60s *4-6kg, skup się na rozciąganiu klatki https://youtu.be/VOQW3zJeXcQ
3 75 degree db shoulder press 3s12 2010 120-180s *od 5 tyg. 4s8 https://www.youtube.com/watch?v=qEwKCR5JCog *skos 75
4 landmine lateral raise 3s10 2011 120s *od 5 tyg. 4s6 https://www.youtube.com/watch?v=ONflIe9sNHY&t=17s od 30 sec
5 overhead triceps extension 4s10 4010 120s *od 5 tyg. 4s7 https://youtu.be/phjh4WVEKFI sztanga łamana
**
4 tydzień 3s5 50% CM 120s
5-7 tydzień 5s3 5s3 80% CM 180-300s +2,5%
8 tydzień 2s1 85% CM + AMRAP 85%
C2
1 trap bar deadlift 4s5 70% CM 31X1 180-240s +5% **https://youtu.be/aPXO_Xms9oA pas, paski
2 hammer pull up 4s5 3010 180-240s *dodajesz ciężar, od 5 tyg. 4s7 2010 https://youtu.be/MXTssop0Ufg
3 yates row 4s8 2011 120-180s *od 5 tyg. 4s6 https://www.youtube.com/shorts/ht-ywip2J28
4 1-arm external rotation on knee 4s12 3010 60s *od 5 tyg. 4s8 4010 https://youtu.be/bGYogom9mKE
5 db incline curl 4s12 2010 120s *od 5 tyg. 4s8 3010 https://youtu.be/2lWcAUYb17s
6 ab wheel with band 4s8 3010 60s *https://youtu.be/YmrGQuqxHto dodajesz powt.,
Much of this is in a language I do not speak.
I’ll agree with @T3hPwnisher. It looks like you just added a bit of water under the skin.
How much have your lifts increased? What does your diet consist of?
IMO you need ti train less. 2 hours in the gym is way too much. I spend 1:15 including 20min cardio 5 days per week.
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im counting warming up there tho dressing up etc training itself without starting sets its like 1h15m
It’s quite disingenuous to report that you’re training hard 2 hours a session and include “putting on clothes” as part of your training 
my diat contain chicken rice bread vegetables tortillas chicken oats peanut butter olive oil fishes bad things i eat are ketchup on my sandwitsches and some tomato soses with littlebith suger in it
well im walking in this moment so if u count it as activity to ur caloric balance its counts 
I don’t. Walking is a part of being a human being. I don’t count calories or macros, and I don’t consider the impact of walking regarding my training: it’s simply a thing I do as a human.
You and I have had a similar discourse like this in the past. If you are satisfied with your results: keep doing what you’re doing. You seem unsatisfied though. Why not try something else?
EDIT: For reference
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What do your lifts look like?
How much have you gained on your bench in the last 4 months?
I can tell 0 by the training you have posted. What is your split?
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11lbs in 5 months but i’m def not seeing it on your frame. Have your legs grown? Back shot?
Rewrite tour split in English.