the problem is the weights. I can't increase them no matter how much I try along with my trainer. I am from India. The trainer is not the best educated but gets the job done. The problem is with me that all the workouts are just not working. I even went to the doctor . He said that some people genetically do not put on a lot of muscle. big help he was. I have been working out regularly for a year but am still not gaining muscle. People in my gym with a similar build (thin) and following a similar workout are getting better results. I'm not expecting a build like Schwarzenegger but i do want at least some improvement. i work out 5 times a week. I work on 2 body parts a day. I use ON Platinum whey protein. Please help me.
10-16-2010, 05:05 AM #1
been working out but no muscle growth
Last edited by shivc22; 10-16-2010 at 03:45 PM.
10-16-2010, 05:34 AM #2
10-16-2010, 05:38 AM #3
10-16-2010, 05:43 AM #4
Strength + Speed = Power
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10-16-2010, 05:51 AM #5
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10-16-2010, 06:10 AM #6
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Mmm, a year and haven't seen a change?
Definately it is your overall lack of calories, i would bet $1.00 Australian dollar on that.
You are under eating even though you may think otherwise, i bet you dont count calories? Start counting them all the time and base your workout around some proper solid lifts in your like deadlifts, below parallel squats and bench press.~~~~~~~~~~
''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
10-16-2010, 06:15 AM #7
10-16-2010, 06:59 AM #8
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10-16-2010, 07:36 AM #9
To the original poster,
Have you gotten stronger? What kinds of gains have you made in terms of the amount of weights you can do? Before your muscles will get noticably bigger, you should be getting stronger. You should be able to do more in terms of pushups/pullups and you should be pushing more total weight now than you were a year ago. If this is the case, I wouldn't sweat it. As you continue to get stronger those muscles will continue to get bigger.
Of equal importance, how old are you? Are you 16 and starting your workout or solidly over the age of 20? A growing kid (and yeah I'd qualify this as anyone under 21), won't put on the kind of mass that a grown adult will. If you are young, don't fret. The foundation you build for yourself now will only make things easier for you in the future.
As to the diet, not that I feel it's not important, but I think diet it's often overemphasized here. Will eating more make you put on more mass? Of course. Will eating a balanced, healthy diet improve on your gains? Absolutely. At the beginning stages, however, as long as you're eating a reasonable diet, there's no reason you shouldn't be putting on mass and getting stronger. The further you get into your weight training the more important your diet becomes, but for the beginner ... it shouldn't matter as much.
10-16-2010, 10:08 AM #10
You're not eating enough calories brah, don't get discouraged. Just start from here- track your calories, shoot for 500-1000 above maintenance.. Keep your training up, should see improvement once your diet is in check.“Compound interest is the eighth wonder of the world. He who understands it, earns it ... he who doesn't ... pays it.”
10-16-2010, 11:43 AM #11
10-16-2010, 01:19 PM #12
You don't need nothing special for food either. You don't need whey protein either. I don't and i have seen significant gains in the last 2 months. Instead of whey protein you can drink milk. Has the same effectiviness but is cheaper(where i live anyways).
"Breakfast is the most important meal of the day".... whoever tells you this go smack them across the head. Your most important meal of the day is your postworkout meal. During this time you have about a half an hour to hour window where you want to get yoru protein/carbs in. Trust me protein and carbs are both important. You need both not just one. Depending on what you weigh? I weigh 175lbs and i get about 35g of protein and about 80g of carbs after my workout. But ya yours may vary.
Basically that is it:
Make sure you get the right amount of nutrients in you. You don't need any fancy supplements or any at all if you don't want. Milk is always a good replacement.
As well eat vegetables, fruits, lean meats. And trust me don't be scared to have a little bit of fast food here and their. You are a person not a cyborg.
Make sure to have fun with it and train safe.
Hope this help bud
10-16-2010, 01:23 PM #13
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10-16-2010, 01:37 PM #14
10-16-2010, 01:55 PM #15
Key for this bro is to keep it consistent at a steady surplus calorie intake. Healthy foods to by the way.
10-16-2010, 01:58 PM #16
10-16-2010, 02:02 PM #17
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10-16-2010, 03:07 PM #18
5 days a week might be a problem as well. You have to give your muscles a chance to actually grow. I was a nut when i first started and over did it leaving my muscles in a constant state of break down. It was a hard concept to grasp but when I gave in to the saying, "you dont grow in the gym you grow out of it" is when I started seeing progression.
10-16-2010, 03:10 PM #19
10-16-2010, 03:10 PM #20
10-16-2010, 03:39 PM #21
10-16-2010, 03:45 PM #22
It's amazing how hard it is to know how much you are eating until you actually count it out."Success is not the key to happiness. Happiness is the key to success. If you love what you are doing you will be successful."
10-16-2010, 03:45 PM #23Eternal Gym Rat, Student Physical Therapist. None of my post content should be taken as medical advice. Ask your doctor/PT.
Best Gym Lifts: 545/380/675 440 FS 265 OHP @203 No longer competing
I lift weights for fun
10-16-2010, 03:47 PM #24
Guys i am eating well. No junk food. Meat almost daily for dinner. Vegetables for lunch. I eat more than my trainer and he is a big guy.He is about 6.2 ft and 80 kg. I am 5.8 ft and 63 kg. I still eat more than him. I am telling you its not the diet. I even consulted a doctor. Please recommend a new workout. Now days I do 2 body parts per day. Chest and biceps, Back and triceps, shoulders and legs. I do 4 exercises per body part. 4 sets per exercise.
Last edited by shivc22; 10-16-2010 at 03:55 PM.
10-16-2010, 03:51 PM #25
10-16-2010, 03:58 PM #26
10-16-2010, 04:04 PM #27
Seriously, we aren't being dicks, it's true. You need to eat, and eat a lot to gain muscle.
Edit: Also if you're eating "more" than someone who is bigger than you and you aren't gaining, that means you need to eat more than you're eating. It doesn't matter how much other people eat, if you aren't gaining, you aren't eating enough. If all you want is a new routine, check the stickys, if you want to know why you aren't gaining, read the responses you've gotten in this thread."Success is not the key to happiness. Happiness is the key to success. If you love what you are doing you will be successful."
10-16-2010, 07:41 PM #28
Although remember there's no reason to eat above maintenance. You can gain muscle at a maintenance diet (and probably at a small calorie deficit). The main thing to be worried about is that you're drastically under-eating.We're dodging more ninjitsu attacks than Flex Wheeler. We're ducking more bullets than George Farah. We're facing more death than a kid leg pressing at Branch Warren's gym.
You can't stop us. You can't hold us back.
IFBB brahs über alles.
10-16-2010, 07:49 PM #29
10-16-2010, 08:05 PM #30
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