[quote]Destrength wrote:
Get stronger, or you will more than likely get nowhere. I don’t get how you can be so weak unless you are a female, I literally lifted more than you as a 12 year old boy while dicking around with a barbell. I wasn’t a genetic monster, and as an untrained person I was stronger than you are trained. Now, Op, this isn’t to brag, or to bring you down, but can you honestly say you’re working hard? I mean I find it hard to believe you can’t naturally squat and deadlift as more or more than bodyweight even when you were untrained, and I especially can’t believe all of your big lifts are about the same without you having multiple debilitating injuries to your lower body and spine.
I actually know a 100 pound chick with a bigger below parallel squat than you. Do you think your squats that are less than a small girl’s max is going to be good for hypertrophy?
Go hop on greyskull LP until you stall several times, then go on 5/3/1 until you start to hit weights you expect grown men to be lifting already. After that you can start to do pure hypertrophy work, the 20 rep squat program is good.
I am not trying to discourage you, OP, but you need a strong kick in the ass if you are actually a healthy full grown man, or even a guy who has actually hit puberty. [/quote]
I actually don’t get the overhead = the others haha
I was even weaker than that when I began, but my overhead was barbell and that’s it (and I was kinda proud of adding a 5kg plate after a few months, I felt badass)
By the way, it’s not the program that will make you bulk, it’s the diet. All the programs listed above have a good volume for beginners, even stronglifts 5x5 though being deceptively simple has enough volume , so choose one and follow it with a HUGE focus on proper technique and you’ll grow
If you don’t grow, add a cup of dry rice a day on your diet, and train harder
[quote]Destrength wrote:
Get stronger, or you will more than likely get nowhere. I don’t get how you can be so weak unless you are a female, I literally lifted more than you as a 12 year old boy while dicking around with a barbell. I wasn’t a genetic monster, and as an untrained person I was stronger than you are trained. Now, Op, this isn’t to brag, or to bring you down, but can you honestly say you’re working hard? I mean I find it hard to believe you can’t naturally squat and deadlift as more or more than bodyweight even when you were untrained, and I especially can’t believe all of your big lifts are about the same without you having multiple debilitating injuries to your lower body and spine.
I actually know a 100 pound chick with a bigger below parallel squat than you. Do you think your squats that are less than a small girl’s max is going to be good for hypertrophy?
Go hop on greyskull LP until you stall several times, then go on 5/3/1 until you start to hit weights you expect grown men to be lifting already. After that you can start to do pure hypertrophy work, the 20 rep squat program is good.
I am not trying to discourage you, OP, but you need a strong kick in the ass if you are actually a healthy full grown man, or even a guy who has actually hit puberty. [/quote]
Yep. This. Sorry OP, but he nailed it.
[/quote]
x3
OP just grab any reputable program off of this site that has some heavy lifting, and decent volume in it. Do something simple but smart diet wise(plenty of “easy” options available right on this site - check out the simple diet even) Stick to it until it stops working. You’ll improve body composition, learn alot, and be better able to decide what sort of program to head to next.
The most mass I’ve added was on a program specifically authored for me, but it was kind of like PHAT - it had
heavy leg day,
heavy push day
heavy pull day
rest
push pump day
pull pump day
rest
Heavy days were a focus on increasing weights of movements (bench, squat, rack pulls, etc), and accessory work focused on just stimulating the muscle groups in a traditional split style. Typically 3 exercises or less total per muscle group.
Pump days were basically high volume, high rep, and a bit of stolen John Meadows style work. Basically on these days the goal was to cripple the particular muscles targeted. Even though it wasn’t “heavy” day, there were rarely light weights used.
I enjoyed it alot, and am still doing something very similar(though I’m taking 2 weeks off of “leg day” because I have a photoshoot coming up). I will be doing a bit of periodization over the next 18 or so weeks, starting with a more strength centric 4 week phase, and slowly ramping up the volume to suicide levels by the end.