Training to failure but no soreness/growth?

[nASTYgator]

Hi I've been doing my first bulk for 3 months now. For the first month I saw some gains but now it seems I stalled? Weight keeps going up but my arms dont seem to grow. They have been the same for the last ~20 days even though my weight has gone up. Have I gained pure fat mass? Right is 13.8 inch left is 13.5. I don't know what to do anymore. I'm training hard - hitting failure on my 4th set of each excercise ( sometimes sooner ) and yet I never feel sore on any day.

Any idea what's wrong? I'm eating around 0.8g protein/lb, sometimes more, sometimes slightly less. So my weight keeps going up but my arms don't seem to grow. Is that a sign of ineffective workout and only fat gains?

[ironwill2008]

Hi I've been doing my first bulk for 3 months now. For the first month I saw some gains but now it seems I stalled? Weight keeps going up but my arms dont seem to grow. They have been the same for the last ~20 days even though my weight has gone up. Have I gained pure fat mass? Right is 13.8 inch left is 13.5. I don't know what to do anymore. I'm training hard - hitting failure on my 4th set of each excercise ( sometimes sooner ) and yet I never feel sore on any day.

Any idea what's wrong? I'm eating around 0.8g protein/lb, sometimes more, sometimes slightly less. So my weight keeps going up but my arms don't seem to grow. Is that a sign of ineffective workout and only fat gains?

What were your Squat, Deadlift, and Bench poundages when you started your bulk, and what are they now?

[SuffolkPunch]

Muscle growth is caused primarily by:
1. Eating a caloric surplus
2. Getting adequate protein
3. Training VOLUME being adequately high and frequent enough for your particular level.

Failure training can stymie your ability to get enough useful volume done because of it's disproportionate effect on fatigue. I am not saying it has no effect on muscle growth but if it gets in the way of the MAIN factors then it's not your friend.

[nASTYgator]

What were your Squat, Deadlift, and Bench poundages when you started your bulk, and what are they now?

They all went up.
Squat - from 155lb to 190lb
Deadlift - not much progress since I got some lower back problems - from 135 to 160.
Bench - from 110lb to 145lb

My strength seems to keep going up but when I try to measure and look at the mirror I see no difference besides the fact my abs keep fading away. For last month I've gained like 2.5-3lbs but my arms have not grown. Does it mean its mostly fat gain?

[nASTYgator]

Muscle growth is caused primarily by:
1. Eating a caloric surplus
2. Getting adequate protein
3. Training VOLUME being adequately high and frequent enough for your particular level.

Failure training can stymie your ability to get enough useful volume done because of it's disproportionate effect on fatigue. I am not saying it has no effect on muscle growth but if it gets in the way of the MAIN factors then it's not your friend.

Volume is not the problem, trust me. On chest/back/legs I do 16-18 sets and on biceps/triceps I do 12 sets.

I'm training 5 days a week.
Push/Pull/Legs/Push/Pull

[SuffolkPunch]

Volume is not the problem, trust me. On chest/back/legs I do 16-18 sets and on biceps/triceps I do 12 sets.

I'm training 5 days a week.
Push/Pull/Legs/Push/Pull

Bear in mind volume only counts if you are using weights that are at least 60% of your 1RM. If you burn yourself out quickly and end up pumping light weights for the rest of the session, it will not have the same effect as a couple of well targetted exercises with smart programming. Watch Layne Nortons recent video about training to failure vs. volume.

[nASTYgator]

Bear in mind volume only counts if you are using weights that are at least 60% of your 1RM. If you burn yourself out quickly and end up pumping light weights for the rest of the session, it will not have the same effect as a couple of well targetted exercises with smart programming. Watch Layne Nortons recent video about training to failure vs. volume.

Well if I do 4 excercises 4 sets x 8-10 reps and I reach failure on 3rd or 4th set on each excercise doesn't that mean I'm using highest weight I can currently handle? I mean if I increase the weight then reps will lower. I never bothered checking my 1RM and then doing 60 or 70% for sets. I always thought if I'm hitting failure or near it by the end of 3rd/4th set then I'm using most optimal weight for ~8-10 reps, is that wrong?

[magician27]

They have been the same for the last ~20 days even though my weight has gone up.

how much growth are you expecting in 20 days , arms grow so slow , its a small muscle , they grow like 1 inch in entire year if that (if you arent holding fat on arms)

[ironwill2008]

They all went up.
Squat - from 155lb to 190lb
Deadlift - not much progress since I got some lower back problems - from 135 to 160.
Bench - from 110lb to 145lb

My strength seems to keep going up but when I try to measure and look at the mirror I see no difference besides the fact my abs keep fading away. For last month I've gained like 2.5-3lbs but my arms have not grown. Does it mean its mostly fat gain?

Deal with your back problem first, then, once recovered, get back to regular progressively-heavier training on all three lifts (along with whatever accessory lifts you're also using).

Arms won't grow any appreciable amount unless you're seeing an increase of overall muscle mass; add 10 pounds of quality muscle to your entire frame, and you'll "magically" see an increase in arm size of about an inch.

[nASTYgator]

Deal with your back problem first, then, once recovered, get back to regular progressively-heavier training on all three lifts (along with whatever accessory lifts you're also using).

Arms won't grow any appreciable amount unless you're seeing an increase of overall muscle mass; add 10 pounds of quality muscle to your entire frame, and you'll "magically" see an increase in arm size of about an inch.

I still train my back with other excercises such as barbell rows, pull downs, dumbbel rows etc. As far as I know deadlifts are not a must-do for back development. And I was wondering how does my weight keep going up as much as 3 lbs a month but my arms stay the same. They should at least get some tiny increase in size considering its my first 3 months bulking/noobie gains etc but I got nothing. That's what concerns me ( and having no soreness ever for the past 2 months ).

[Jasonk282]

I still train my back with other excercises such as barbell rows, pull downs, dumbbel rows etc. As far as I know deadlifts are not a must-do for back development. And I was wondering how does my weight keep going up as much as 3 lbs a month but my arms stay the same. They should at least get some tiny increase in size considering its my first 3 months bulking/noobie gains etc but I got nothing. That's what concerns me ( and having no soreness ever for the past 2 months ).

soreness will go away the more you do something. I squat 3 days a week with zero soreness. In fact I don;lt get sore at all anymore unless I take time off when work gets really busy.

If you're gaining weight and your arms or other parts aren't getting bigger...you're probably just gaining fat which for males tends to go right at your gut.

Also for 3 months progress your lifts are not really that great. Try getting a 5x5 set up where you can use much more heavier and intense(% of 1RM) weights.

[SuffolkPunch]

Well if I do 4 excercises 4 sets x 8-10 reps and I reach failure on 3rd or 4th set on each excercise doesn't that mean I'm using highest weight I can currently handle? I mean if I increase the weight then reps will lower. I never bothered checking my 1RM and then doing 60 or 70% for sets. I always thought if I'm hitting failure or near it by the end of 3rd/4th set then I'm using most optimal weight for ~8-10 reps, is that wrong?

It might be about right in the first exercise you do - but then you move on to other 3 exercises while fatigued.

There is a difference between intensity (% of 1RM when fresh) and perceived exertion (how much you can do given how fatigued you are).

[nASTYgator]

It might be about right in the first exercise you do - but then you move on to other 3 exercises while fatigued.

There is a difference between intensity (% of 1RM when fresh) and perceived exertion (how much you can do given how fatigued you are).

So you would suggest I lower my weight on first excercise so that I can lift heavier on the latter?

[SuffolkPunch]

Just be aware of what your 1RM is and where you are training. You don't have to train to failure and you should also use a variety of rep ranges. Anything from 5 to 15.