s1xnan
Iron
- Joined
- Mar 28, 2026
- Posts
- 57
- Reputation
- 16
ive been training for like 10 months idk why i cant put on mass and muscle whether its my diet or workout.i do push pull legs with 2-3 excersizes for back(lat pulldown,Lever Seated Row and Weighted Back Extension most of the time but i keep changing) plus 2 for biceps and 3 excersizes for chest (incline decline and flys)and 2 for shoulder(lateral raises+seated dumbell shoulder press).im 17 i take liek 2500 cal per day im like 63 kgs 5 11.idk why i cant overload chest im stuck on 45 kgs for bechpress and no i never took test or roids.please help me like i cant progress from this level ive been trying everything lately.i started taking 2500 calories from prev 3-4 months before that i was on 2000-1500 cal.but still in these 4 months i dont see noticable results.
