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  1. #1
    Registered User benedictuskim's Avatar
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    It's been 7 years

    Hi there,

    I'm a 5'8'' (178cm) Asian weighing 185 pounds (that's 85kgs). First time posting a thread here or getting any workout advice.

    TLDR: Been working out for 7 years, moderate gains but stumped growth after first two years. Please review and critique my program.

    I started working out when I got to uni, worked out with a good friend of mine who showed me the ropes.

    I was the same weight (185 pounds) then, with little to nonexistent muscle.

    Over the next two years, I lost around 20 pounds (10kgs) and gained a moderate amount of muscle.

    Was feeling good, you know, that feeling of finally being a man.

    Fast forward 5 years later, I'm still hitting the gym around 4-6 times a week, I've started working and since gained back my 10kgs.

    Obviously I still have the moderate amount of muscle that I built years back, but I see no growth, and my body looks like a fat pig.

    I have always dreamed of getting that carved body once in my life, and have finally come up with the willpower to ask you pros.

    You guys with that carved body while I slave day after day like some chump but still somehow end up with a dad-bod (seriously what's the secret?)

    How the hell do I lose my dad-bod (I have a large stomach, ass and thick thighs)? I am freaking the **** out cause I seem to be growing manboobs lately.

    I've tried Stronglifts, and tried meal prepping. Any tips or advice will be heavily appreciated.

    ----------------------------------------------------------------------------------------------------------------------------

    Here is my workout plan (I workout around 4-6 times a week around 1-1.5hour sessions, sometimes with additional cardio at end)

    Day 1 (Chest and triceps)
    - Bench press 4 sets of 8 reps
    Bar+35lbs on each side
    - Inclined bench press 4 sets of 8 reps
    Bar+25lbs on each side
    - Chest fly 4 sets of 10 reps
    40
    - Dips 4 sets of 8 reps
    38
    - Cable push-down 4 sets of 8 reps
    42
    - Standing overhead dumbbell extension 4 sets of 8 reps
    14kgs (single)
    - Bent over tricep extensions 4 sets of 8 reps
    12kgs

    Day 2 (Back and biceps)
    - Assisted chin-ups 5 sets of 8 reps
    35.5
    - Pulldown 4 sets of 10 reps
    35.5
    - Seated row 4 sets of 8 reps
    47
    - Curls 4 sets of 10 reps
    10kgs
    - Dumbbell hammer curls 4 sets of 10 reps
    8kgs

    Day 3 (Legs and shoulders)
    - Squats 6 sets of 5 reps
    Bar+50lbs each side
    - Leg press 4 sets of 12 reps
    45lbs each side
    - Seated shoulder press 4 sets of 8 reps
    14kgs
    - Dumbbell fly 4 sets of 10 reps
    8kgs
    - Seated face pulls 4 sets of 8 reps
    63

    It's these three days (Day 1,2,3) repeated across a week. If I'm lucky and have enough time after work every day, I go 6 days max (2 rounds).

    ----------------------------------------------------------------------------------------------------------------------------

    Lately I haven't really meal-prepped and just stuck to eating normal portions.

    Any advice will be appreciated, I might upload a photo of my dad-bod for reference lol.

    + btw I seem to always have a hard time growing arms and shoulder, is there something wrong with my program?
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  2. #2
    pay the iron price SuffolkPunch's Avatar
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    It would probably help you more to understand the principles behind making progress rather than just hacking out a routine - no fixed routine works continuously over time in any case. The point is that your body and training needs adapt - both in short term training cycles and over the span of your training career.

    What are your current maximum effort lifts in the major compounds - you can give this as rep maxes if you don't regularly test 1RMs.

    A photo would be good. If not, some stats to help use estimate body composition. (BF% numbers from BIA devices are useless BTW)

    I would never recommend any routine which only trains a bodypart once a week... The general point of training is to do enough volume (measured using number of hard sets per bodypart per week). This volume needs to increase steadily over time - either following a fixed pattern or in response to slowdowns in progress.

    As for diet, you need calorie control - never lose fat at more than 1% per week. Never gain mass at more than 1% per MONTH. Protein needs to be north of 140g every day.
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  3. #3
    Registered User WakingOp's Avatar
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    You need to apply more resistance. You are squatting 145×5 and benching 115×8. And i think only 40 pounds on the lat pulldown? You have no hip hinge. That is your problem. That it's exactly your problem- you are lifting weights, but the weights aren't changing. Idk why you wouldn't add weight to the bar.

    You have been lifting for 7 years and your weights are equivalent to what you should be lifting after 2 months doing a novice program. That's what you should do, is go to the thread that says fierce 5 program list and do what they say in the first post. Or, since you seem to be afraid of adding weight(no offense meant) do 5/3/1. It has a much less aggressive progression scheme

    The bad news is that you wasted 7 years. The good news is you are still eligible for basically all of your noob gains, so if you follow a proper progressive overload you will be able to see results within a few months. More than you have thus far. Just add weight. Next week put 5 more pounds on the bar. Then the week after, do it again. You'll be able to probably double the weights you're lifting like that, in short order. With that will come the muscles you desire, and the better appearance.
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  4. #4
    Registered User TAWS6's Avatar
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    ^^ yup. Fierce 5 novice until you legit stall then transition into the 4 day upper lower split.
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