doing my best but no progress

[calofdark]

hi im calvin 16 years old 150 pounds and around 12 % body-fat im working out for a year now but gained not much muscle or strenght just maintaining.
What im doing wrong im eating too less, bad training routine?
im always training hard to failure.
if i strict diet i stay around 150 pounds 12%. Last week i went on holiday i dirty bulked eated whatever i wanted(all you can eat) and still maintained my weight and bodyfat. I'm not either a extreme ectomorph i never seen my abs without flexing...
Am i skinnyfat or just lack of muscle ? Im eating around 2850 calories on training days.

just tell me about my progress cuz i dont see any..

140 to 150 pounds one year...

[calofdark]

recent side shot:

[Keving1992]

Prob need to improve your training

[calofdark]

Prob need to improve your training

i started rippetoes 1 week ago, i hope that i dont fail at this routine

[kosich]

[CakeIsYummy]

^ Lol.
Dont listen to him dude, you don't need dat dere cell tech ;D .

Most likely your training sucks ass - so focus on improving it. I suggest you look at your nutrition as well, get enough protein and enough calories.
Then, give it some time and see some gains bro.

[Come at me bro]

Do you even workout?????

Ask yourself that question

[calofdark]

^ Lol.
Dont listen to him dude, you don't need dat dere cell tech ;D .

Most likely your training sucks ass - so focus on improving it. I suggest you look at your nutrition as well, get enough protein and enough calories.
Then, give it some time and see some gains bro.

ye maybe u right about calories and training. I dont go to high on calories cuz i dont want to end up fat but now im not gaining at all..
i got good protein and carb sources just doing 30 p 50 c 20f % at trainingsdaydays and 40-30-30 on off days
i made only progress the first 3 months after that i dindt gain a single pound same weight as 6 months ago although im little bit leaner and little bit stronger'

[calofdark]

Do you even workout?????

Ask yourself that question

ye i do workout hard but dont see progression in strenght. If im busy with my last reps of my sets people in the gym see me struggling to get the weight up and sprint to me to help me finish the last reps im truly working hard but every week im strugling with the same weight and still hard to get it up...

[YoshiK1]

What's your exercise routine? Sets and reps as well? What's your protein intake on a daily basis?

[calofdark]

What's your exercise routine? Sets and reps as well? What's your protein intake on a daily basis?

first 4 weeks ont this routine i improved my strenght each workout and biceps improved by 2 inch but after that not a single this has worked(im talking about 3mnths ago to about 2 months ago:

each excercise 2 sets between 5 -8 reps

monday:
1A – Dumbbell Military Press
1B – Pull-up
2A – Dumbbell Bench Press
2B – Seated Cable Row
3A – Tricep Extension
3B – Hammer Curl (1 Set)
(2 Minute Rest Between Sets)

wednesday:
1 – Squats
2 – Back Extensions
3 – Calf Raise
4 – Dumbbell Shrugs
(3 Minute Rest Between Sets)

friday:
1A – Incline Bench
1B – Dumbbell Row
2A – Palms in Military Press
2B – Parallel Pull-up (or side grip lat pulldown) (as many as you can but no more than 12)
3A – Dumbbell Curl
3B – Tricep Rope Extention (1 Set)
(2 Minute Rest Between Sets)

next monday:
– Deadlift
2 – Split Squat
3 – Seated Calf Raise
(3 Minute Rest Between Sets)



edit: 200 grams protein 380 grams carbs and 60 grams fat on trainingsdays 2850 calories
offdays:207 protein 145 carbs 93 fat 2216 calories

[IvkoPR1]

Workout harder, Feel pain, feel it. Mind is everything.

[calofdark]

bump

[ChicoSoSuave]

2 sets might not be doing it

[NothingFancy]

LOL @ saying you gained 2 inches on your biceps in 4 weeks.....

[BraggadocioBrah]

What are your lifts like?

[MBidas]

Workout harder, Feel pain, feel it. Mind is everything.

Agreed! Don't be that guy that just does 10 normal reps! Start counting your reps once you feel the pain, and progress from there!

[calofdark]

LOL @ saying you gained 2 inches on your biceps in 4 weeks.....

oops.. i dindt ment that my biceps increased in those 4 weeks. they increased over the last 5 months by increased by 2 inch alhough im lifting same amount of weight for biceps...

i think biceps is the only bodypart that grows and i do not train them maybe 2 sets per week.

[calofdark]

What are your lifts like?

bench:70 kg 5 reps
deadlift:105 kg 5 reps
squat:75 kg 5 reps/ smith squat:110 kg 4 reps
dumbell shoulder press:22 kg dumbells 5 reps
overhead press:50 kg x 5 reps <----- just started three weeks
dumbell bench press:26 kg dumbells
hammer curl:16 kg dumbells

[ChicoSoSuave]

If you don't feel the "burn" your not working it

[calofdark]

If you don't feel the "burn" your not working it

what you mean while working out
or after?

[oCR7]

do more sets, 2 isnt enough and dont rest for ages in between sets

[calofdark]

do more sets, 2 isnt enough and dont rest for ages in between sets

started rippetoes now
i have low sets because i overtrain really fast. I have done bodypart splits with high volume before without results

[ChicoSoSuave]

what you mean while working out
or after?

During your reps you should feel the muscle burning.

And there's no real scientific proof of overtraining. Overtraining = not eating enough

[bm5]

use proper form, dont go to failure, do 3 sets with 10 reps (adjust weight accordingly), and hit your macros with a caloric surplus (you say you get 200g of protein but do you really? its not that easy lol)

[calofdark]

use proper form, dont go to failure, do 3 sets with 10 reps (adjust weight accordingly), and hit your macros with a caloric surplus (you say you get 200g of protein but do you really? its not that easy lol)

yes i get more protein on off days 2 x protein shake 1x chicken 1x fish 1x eggs 1x yoghurt

[JoelHuppe96]

hi im calvin 16 years old 150 pounds and around 12 % body-fat im working out for a year now but gained not much muscle or strenght just maintaining.
What im doing wrong im eating too less, bad training routine?
im always training hard to failure.
if i strict diet i stay around 150 pounds 12%. Last week i went on holiday i dirty bulked eated whatever i wanted(all you can eat) and still maintained my weight and bodyfat. I'm not either a extreme ectomorph i never seen my abs without flexing...
Am i skinnyfat or just lack of muscle ? Im eating around 2850 calories on training days.

just tell me about my progress cuz i dont see any..

140 to 150 pounds one year...

i'm 16 as well, was stuck at 150 for a long time. Then I started stuffing myself with healthy foods and hate a **** load of calories. Now i'm 170 pounds, so maybe try the same thing?

[DaHulk1]

I see some progress between those pictures. More sets is what you need. Also focus on the muscle you are working. Think about the movement. This is what Arnie does

[Fr4me]

Yeah, try doing 3-4 sets on each exercise with 8-12 rep range like most of people said before. You will see the results if you get enough nutrition. I'd suggest to train 5 day split, each day for muscle group. Would be like that: chest, back, rest, shoulders, arms, legs, rest and repeat. But that's your choice, you can get all kinds of gains even with 3 days per week.

[calofdark]

to all above im trying to gain more strenght now because i think more strenght=more muscle in my case..

Do you guys think i have bad genetics for muscle
And what body fat percentage am i my bodyfat caliper says 11 % but i think its more like 13 % bodyfat

i think im doing pretty well on ss
two weeks ago:bench:67 kg 5 reps
deadlift:105 kg 5 reps
overhead press:45 kg
squat:75 kg 5 reps

now:bench:68 kg 5 reps
deadlift:110 kg 5 reps
overhead press:50 kg 5 reps
squat:82 kg 5 reps