I started more than a year ago, i used to be a fat fuck, however i lost weight and now am at a pretty decent one, however i would still be classified as ‘skinny fat’, however when it comes to gaining muscle, i cant seem to fucking do it, i m just a teen I cant fully optimize my diet or sleep schedule, my parents dont like me even going to the gym, I cant ask them to make meals with the perfect macros or get me a personal trainer

My 2 friends are at a similar situation to me, however they seem to be progressing fine, both in musculature and strength progression, i for some reason seem to be stuck, in everything, i have tried everything, mixing, reddit ppl, coolcicada ppl, but i have not been progressing for months, as suboptimal my stuff around the gym is i should be atleast progressing somewhat, I even tried creatine but with no results, i also get asked what the fuck do i even do in the gym because i hv nothing to show for it, i used to love going to the gym thats why i was so regular from the day it started, but now it just seems like a chore

These are my current stats Bench Press 50kg (3x5) OHP 35kg (3x5) Deadlifts (95kg)(1x5) Barbell rows 50kg (3x5) Squats 50kg (2x5)(1x3) These are from last week, these has been similar since OCT

I m seriously considering quitting, I have no fucking clue, i still look skinny fat, however nothing seems to work anyway, Id rather quit and do other productive stuff such as my studies

I have around a month left in my membership, i guess i will just do random ass machines to at-least get my moneys worth and machines wont injure me and are easier

  • Big_Boss_77@lemmynsfw.comEnglish
    2·
    6 months ago

    Here is the “standard” list of auxiliary exercises, but really it can be any lift that focuses on the muscle group you’re exercising that day. This workout is modular in that you can tweak it to whatever lifts work best for you.

    And you’re welcome… I’m by no means an authority on any of it… but I’ve been in your shoes and if my trial and error can expedite your goals, then it costs me nothing but my coffee getting cold while I type.

    Feel free to reach out if you’ve got any questions, I’ll do my best to answer them.

    I missed your edit:

    Week 1- 3x3 (strength)

    Week 2 - 3x5 (stamina)

    Week 3 - 5, 3, 1 (rep max)

    Week 4 3x10 (recover)

      • Big_Boss_77@lemmynsfw.comEnglish
        1·
        6 months ago

        Plyometrics are kind of a choose your own adventure in this workout. We encouraged explosive movements like box jumps, squat jumps, mountain climbers, skip jumps, etc. Basically anything that encouraged development of fast twitch muscles.

        I’m sure you’ll get as many different answers as people you ask in that regard, so just do a bit of reading about the basics of Plyometrics and you can tailor them to your specific use case.