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Forum ยป Started lifting after a 3 year hiatus, but no gains after 5 weeks - wat do?
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Thread: Started lifting after a 3 year hiatus, but no gains after 5 weeks - wat do?

post 1652614563 12-15-2021, 06:14 PM
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  1. Geosynchronicty
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Started lifting after a 3 year hiatus, but no gains after 5 weeks - wat do?

I'm on a brosplit routine going 4, sometimes only 3 days a week. Since the weekly frequency is low, should I switch it to a full body routine? Or maybe upper/lower?
post 1652614833 12-15-2021, 06:18 PM
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  1. Joseph1990
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Originally Posted By Geosynchronicty⏩
I'm on a brosplit routine going 4, sometimes only 3 days a week. Since the weekly frequency is low, should I switch it to a full body routine? Or maybe upper/lower?
Give us a macro / calorie breakdown of diet and activity level, your age, how much sleep you get.
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post 1652615103 12-15-2021, 06:24 PM
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Originally Posted By Joseph1990⏩
Give us a macro / calorie breakdown of diet and activity level, your age, how much sleep you get.
26 y/o
220 lbs
6'1"
Sedentary (office job) but cardio for 30 minutes every night
6 hours of sleep
2000 calories a day, not tracking macros as much but protein is at least 33%

i have lost some weight though. started at 250.
post 1652615503 12-15-2021, 06:31 PM
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I feel like you should be making gains based on improving your motor skills and technique associated with any gift lift alone.
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post 1652615743 12-15-2021, 06:36 PM
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Originally Posted By Ramoneb87⏩
I feel like you should be making gains based on improving your motor skills and technique associated with any gift lift alone.
that's how it was when I was younger. I'm doing the same split as I did back then, albeit 1 less day a week. bro, i made huge gains back then as opposed to now. maybe test is lower?
post 1652616423 12-15-2021, 06:51 PM
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Originally Posted By Geosynchronicty⏩
26 y/o
220 lbs
6'1"
Sedentary (office job) but cardio for 30 minutes every night
6 hours of sleep
2000 calories a day, not tracking macros as much but protein is at least 33%

i have lost some weight though. started at 250.
2k calories can be chick maintenance at 60 lbs lighter than you, bruh. Up it to 2.2k for a week
post 1652617123 12-15-2021, 07:03 PM
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Are you starting to get stronger, even though you aren't seeing any visible changes? Coming back after that amount of time, you will undergo neural adapation before muscular: increased neural efficiency, motor unit recruitment etc.

That can take 4-6 weeks, so providing everything else is on track, you should begin to experience muscular adaptation round about now.
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post 1652617703 12-15-2021, 07:12 PM
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Diet is all that matters
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post 1652617803 12-15-2021, 07:14 PM
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3 day bro split to start things off with after 3 years lmfao wtf is wrong with you


Just do full body 3 days a week doing some variation of squat/bench/dead/OHP/pull ups till you plateau then switch to something else
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