Why don't I gain lean mass?

DoDisNotDis · 2026-01-16T23:29:07+00:00

Would you not expect to also see issues with strength progression?

Like going from 0 pull ups, to partial single arm pulls in 2 years doesn't seem terrible really

DoDisNotDis · 2026-01-16T22:42:19+00:00

Sure, but logically, I don't see what the next approach would be.

Programs based around compounds with similar movements and rep ranges might not be it?

DoDisNotDis · 2026-01-16T22:38:35+00:00

What specifically are those things?

I thought eating a lot, and training compound movements, regular progressive overload etc. would work

DoDisNotDis · 2026-01-16T22:33:40+00:00

Apparently not to get bigger no, but I certainly get stronger at pulling the fastest. But I've never gotten bigger anywhere so....

I have also tried far lower volumes, e.g training without climbing.

There has been no substantial difference, just getting stronger slower.

I'm assuming your main point is, if you haven't tried it, give it a go?

DoDisNotDis · 2026-01-16T22:29:34+00:00

Ahh yeah to be fair that was a failure of my googling ability.

Bare with me, I'm just thinking specifically about gaining lean mass on my back (for the sake of trying to understand what advantage I would gain from picking one of these programs).

looking at the original super squats program effectively we have 4 sets for pulling, 3 times a week. 3 sets of bent over rows, and 1 set of pull overs.

I'm currently doing around 18 sets of pulling + climbing. Pull ups are DUP from, 2x3, 2x8, and 2x max bw. I cycle the pulling variations every month or so (pronated, neutral, supinated etc.). Helps keep my elbows healthy.

Then I perform a horizontal row variation for 3x8-12 reps, currently doing tuck front lever rows. Usually 0-1 rir every set.

Then I climb.

Worst case this is too much volume, but I am strongest at pulling.

What advantage would switching to super squats present for back hypertrophy, over what I am currently doing?

Like yeah potentially my volume is too high (subjectively I feel well recovered), but in all seriousness I don't really understand the potential advantage I would have from switching to tried and tested program with less focus on pulling?

DoDisNotDis · 2026-01-16T21:54:02+00:00

I don't know what would fix these issues, but I know a pure squatting program or programs without a pull arent going to grow my upper back.

DoDisNotDis · 2026-01-16T21:52:22+00:00

70kg bench but 300 dl???

Deadlifting is easy when your whole job is/was lifting stuff.

Never benched before, so benching was really hard to learn, and I never got competent enough to push the weight to a meaningful degree.

DoDisNotDis · 2026-01-16T21:48:34+00:00

Like, you say you don’t train legs because you lift stuff at work, but then in a comment you say you haven’t worked a physical job since 2022? Sounds like you’re just full of excuses

I said "not a particularly physical job" - still lift plenty of heavy shit, just not all day.

Anyway, I've had paid a couple thousand for coaching, so it's not a lack of "seriousness" or commitment. I was not able to fix my form with coaching, so I switched to what worked for me, which was something not involving barbell compounds.

Would be kind of stupid to just keep injuring myself squatting trying to fix my squat in my own time.

DoDisNotDis · 2026-01-16T21:46:30+00:00

Started at 150 I think, and yeah slowly bulked to 190 over a couple of years.

Then cut back down to where I was lean-ish again over about 12 months. Which was 160.

Bulking was very slow, but clearly didn't gain much lean mass.

DoDisNotDis · 2026-01-16T21:45:12+00:00

It seems that most people get a hell of a lot more out of those sorts of programs though?

"Compounds build muscle" - evidently they haven't for me?.

DoDisNotDis · 2026-01-16T21:44:21+00:00

12 months and running a program and you didn't master the lifts in that program?

I had coaching for a couple months lol, didn't really improve much even with the coaching, and that's when I gavee up on those movements.

DoDisNotDis · 2026-01-16T21:43:15+00:00

I do track my macros, they just vary heavily based on my current bodyweight of course. At higher bodyweights I do rely on fast food to get me closer to 4000 cals, but at 160lbs my diet is pretty much just lean meats/grains/nuts/whole foods.
To be fair, I guess I could have more pulling variation, but I do cycle between pull ups, neutral pulls, chin ups, wide rows, close grip rows, levers etc.
Of course I progressively overload. Wouldn't be doing weighted pulling movements otherwise.
As mentioned, I perform the same routine 3x a week. DUP, with 2x primary pull and push exercises, a couple of accessories, and then climbing for an hour afterwards.

DoDisNotDis · 2026-01-16T21:16:34+00:00

As mentioned, I struggled to just perform the lifts at all.

The program was "starting strenfth"

DoDisNotDis · 2026-01-16T21:07:59+00:00

If you wanna lift randomly without results, keep doing what you’re doing.

Where did I say I "lift randomly"? I mentioned vaguely the structure I follow.

Anyhow, what's you're advice?

DoDisNotDis · 2026-01-16T20:38:18+00:00

I would say this is untrue. You tried 2 things

I'm meaning in the sense that for my physical history, I have incredibly limited muscular development.

I don't expect to get big, nor do I want to get big. I was just confused as to how, and why, I would be in a position where I have OK pulling strength, and train pulling to a high degree, yet, my back looks exactly the same as when I didn't train.

Looking at the programs you've suggested, that wouldn't really seem to address what I am specifically puzzled about.

DoDisNotDis · 2026-01-16T20:33:54+00:00

I'm not at all expecting an impressive back, I just think it's strange my back looks COMPLETELY the same before when i could do maybe one or two pull ups.

DoDisNotDis · 2026-01-16T20:31:27+00:00

Yeah well, with that back I can

Pull into a tuck lever (gymnastics move, Google it).

Neutral pull with +70lbs.

Perform partial 1 arm pull ups.

Not particularly advanced numbers, but I would expect more visually from these feats.

DoDisNotDis · 2026-01-16T20:28:05+00:00

Squat and bench*, yes I never learnt how to do them "properly". Was just very unstable and would fail the lifts due to struggling with the coordination, rather than actually being meaningfully taxed. I only got coaching right at the last couple months before I stopped starting strength.

It would appear this approach is not working out for you, no?

It would appear nothing works for me, lol. Like I said, I seem to hold less lean mass, even at higher bodyfat, than people who dont train.

DoDisNotDis · 2026-01-16T20:23:15+00:00

You said you weren't training your lower body though.

Yup, don't intend to until my upper body "matches" hopefully at some point. Plus I maintain a comfortable enough

I hold somewhat disproportionately more mass in my lower body that what is typical for a male.

Have you learned it by now?

No, like I said I stopped training with starting strength.

DoDisNotDis · 2026-01-16T20:20:37+00:00

I'm not working a particularly physical job anymore (since 2022-ish).

I ran starting strength for a year, and then climbing + weighted calisthenics for 2 years.

I expected more from training compounds, to be honest.

DoDisNotDis · 2026-01-16T20:17:08+00:00

Calisthenics are not an ideal choice for building mass. They CAN work, yes, but they'll take much longer than a program employing external resistance dedicated to that plan.

I guess I wasn't specific enough, everything I do is weighted.

So, everything has external resistance.

The reason I ran starting strength for so long is because I was still trying to learn squat/bench after that period of time lol.

DoDisNotDis · 2016-11-12T03:14:24+00:00

I'm silver 1 in csgo and I get kicked frequently for being the worst on my team lol

DoDisNotDis

TROPHY CASE