been working out but no muscle growth

[shivc22]

Hi,
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.

[ZoranM]

Could be a lot of things. Terrible diet, bad form, terrible program etc. Most likely all of these together.

[Choyer]

Could be a lot of things. Terrible diet, bad form, terrible program etc. Most likely all of these together.

I gotta say...it is your diet....bad form...could be a problem...but he would still have gains.

I mean you lift anything heavy routinely for a year youll get stronger as long as your eating ENOUGH...and eating RIGHT.

[matjusm]

Hi,
I use ON Platinum whey protein.

This is your problem. You seem to think that just by taking a bit of protein powder will help you put on muscle. That is just not true- if you want to get big you have to eat big. Lots of protein and lots of calories is what you need. Even with a not so good program but with a decent diet, you'd see gains so I can say with 90% certainty that the pitfall is your diet.

[RM281]

That was my problem for the 1st year and a half of training .... I wasn't eatting enough.
You need to get the diet in check a be consistent .

[Ironlife]

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.

[OrcaLifter]

got to be the diet. get the calories up.

[Woody-5]

what everyone else already said- more food! Esp steaks!

[msm00b]

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.

[Exdee]

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.

[DJAuto]

Hi,
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.

Are you gaining strength?

[flex321]

Hi,
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.

Hey dude i can tell you from personal experience. That you are either over training or your diet. I can almost guarantee its your diet. You have to eat more calories than you expend. A pound weighs 3500 calories. If you want to gain 2lbs a week eat 4000calories a day.

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

[yeshli2nuts]

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.

He will not be able to put on mass (whether it be muscle or fat) unless he has an overall excess of calorie intake. Plain and simple. Don't matter if he's at the beginning stages, middle stages, or late stages. It's the universal law of thermodynamics.

[csroster]

You should probably post your routine and diet for the best answers.

However not matter what your diet and routine is, I agree that you're not eating enough. Are you actually keeping track of what you eat and how many calories you're getting or just eating when you're hungry?

[flex321]

You should probably post your routine and diet for the best answers.

However not matter what your diet and routine is, I agree that you're not eating enough. Are you actually keeping track of what you eat and how many calories you're getting or just eating when you're hungry?

My guess is that he eats a couple of days in a row with an excessive amount of calorie intake. But then after that he stops. Kind of like people who are trying to lose fat. There diets are good for a few days but then they go back to the potatoe chips.

Key for this bro is to keep it consistent at a steady surplus calorie intake. Healthy foods to by the way.

[JULIOXXX]

!!!hard training+celltec+nitrotech after workout = big muscles!!!!

hey dude i can tell you from personal experience. That you are either over training or your diet. I can almost guarantee its your diet. You have to eat more calories than you expend. A pound weighs 3500 calories. If you want to gain 2lbs a week eat 4000calories a day.

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

[bigBOSSguy]

Hi,
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.

where u from?

good indicator : if u cant lift heavier weight, u arent gaining muscle.

[R389]

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.

[R389]

what everyone else already said- more food! Esp steak

ofcourse this too haha

[darren201025]

i think your doing great!
stay at it with proper nutrition/diet.
and you will be fine!!

ps.
eat more,
buy protein/muscle gainer.
more intense workouts/switch up routines every month or 2.

[shivc22]

its not the diet. I eat meat and vegetables daily along with 4 boiled egg whites for breakfast. I have a good diet. I make sure that I eat good food daily. Diet is vegetables for lunch and meat for dinner.

[Halrawk]

its not the diet. I eat meat and vegetables daily along with 4 boiled egg whites for breakfast. I have a good diet. I make sure that I eat good food daily. Diet is vegetables for lunch and meat for dinner.

Count your calories. I used to eat meat, vegetables, fruits, dairy and grain daily. 5 times a day, eating "large" portions. I counted my calories once, was doing an average of 1600 calories a day. My recommended maintence is close to 3,000 a day.

It's amazing how hard it is to know how much you are eating until you actually count it out.

[ChecksandGiggles]

its not the diet. I eat meat and vegetables daily along with 4 boiled egg whites for breakfast. I have a good diet. I make sure that I eat good food daily. Diet is vegetables for lunch and meat for dinner.

Of course, it can't be the diet, he eats four whole egg whites every day.

[shivc22]

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.

[Halrawk]

Guys i am eating well. No junk food. Meat almost daily for dinner. Vegetables for lunch

You're eating well. Are you eating ENOUGH?

[shivc22]

Thank you so much for your help. I guess all I can do is continue to try my best. perhaps i will start to gain muscle.

[Halrawk]

Thank you so much for your help. I guess all I can do is continue to try my best. perhaps i will start to gain muscle.

You could also eat more. Because if you eat more you'll gain muscle.
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.

[BartPimpson]

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.

[im2manly]

Could be a lot of things. Terrible diet, bad form, terrible program etc. Most likely all of these together.

just turrible

[creationd]

Patience
Some people are just hard gainers
Took me about a year and a half before I noticed anything, but you should at least be getting stronger , if not something in your workouk/diet is askew.
I said askew... Giggle