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  1. #1
    Registered User Xenorph's Avatar
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    Beginner stuff, plateaus and weight loss

    23M 5'8, ~180lbs, lift 3 times a week and cardio 4 times a week with ok sleep. Just signed up, first time posting, could use some help.

    Started lifting about 7-8 months ago, been stuck at the same weights in nearly every lift for the last 2 months atleast(Bench about 165 1RM, OHP about 120 1RM, curls are stuck forever at about 80x10,can't really squat anymore cuz as soon as I hit 175~lbs my right hip felt like it was being stabbed with a knife when I hit depth and started pushing back up) except for bodyweight **** like chinups and pullups which I can do more and more of.

    My question is basically what do I do about this unending plateau? Am I just gonna be stuck here because I'm also eating at a deficit as I'm trying to lose weight or does that have little to do with it cause at the same time I have plenty of **** in my body that could be burned and used as energy?

    For further reference my "program" is pretty ****, I do chinups, bench, curls, reverse curls, tricep pushdowns on 1 day then pullups, OHP, rest is same **** as before on the next lifting day. As I said before I don't squat anymore and I'm pretty much too scared of ****ing up my already pretty bad back with DLs.

    So yea, can I overcome my pretty lightweight plateaus while being in a deficit as well or should I just embrace the bloat? Sorry for the bad looking wall of text, I'll try to make it look better next time.
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  2. #2
    Moderator SuffolkPunch's Avatar
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    Being in a deficit is not going to help but you should still be able to make progress on a decent program.

    You probably don't take the measured approach needed to sustain progression - if you jump straight into going all out in every set then you have nowhere to go when you hit a wall. Better to work up gradually to your maximum exertion levels - and hopefully your strength and muscle size will improve before you even hit your maximum effort. Like riding a wave.

    This is one of the key reasons we tell people not to run their own routines. Something like Fierce 5 will plan progression for you and take care of these kinds of issues.

    Depending on the size of your deficit, it might just be a case of treading water until you've finished the fat loss phase...
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  3. #3
    Nameless King faithbrah's Avatar
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    it's normal to not make progress in a deficit, but as said above, it's still possible

    also find a decent program, fierce 5 is pretty good
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  4. #4
    Registered User Xenorph's Avatar
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    Thanks for the quick replies, I will look into fierce 5 right away.
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  5. #5
    Registered User Luclin999's Avatar
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    As has been said, it's normal for lifts to stall or even drop while in a sustained deficit.

    As to the pain when squatting, you may want to check your form. Even something as small as your foot position being a couple of inches off can cause difficulties once the weight hits a certain amount.
    ~ Like Tae-Kwon-Leap, my goals are not a path to a door, but a road leading forever towards the horizon.
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