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  1. #1
    Registered User Chalazy2000's Avatar
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    Question Over training and stubborn muscles

    More of a question tbh, but hi, I am currently 17 years old but not a newbie to working out, i started at the gym when i was 13 and fairly clueless about it, so i primarily trained chest and biceps basically everyday and ate whatever, because of newbie gains, i added lots of size to my frame especially my chest and biceps, but after a while i gained lots of fat with it, not liking this, my training focus shifted to HIIT (cardio-based) instead of weight training, to stay lean i would do HIIT cardio sessions 4 x per week for 30 mins that focused on bicep and chest activation as the workout included lots of pushups and pullups, i would also do 15-30 mins of weight training on top of this, this lead to alot of muscle loss in my chest and biceps but a much leaner physique, about 5 months ago i decided i was no longer happy with this and wanted to get some size back, after lots of research, i am now 4 months into a 5 day ppl split with a 200-300 calorie surplus for slow steady gains without gaining too much fat as that's how i prefer it, i am happy to say i am seeing lots of improvements in my physique, mainly my back, legs and shoulders, however i am finding it very hard to gain any size to my biceps and chest, i am having to work with ropes, barbells and dumbbells at the minute since gyms near me are still not open so i am aware that is limiting my workouts however i am performing around 12 - 16 sets for each muscle group per week atm with a great level of intensity and variety of exercises and hypertrophy through suspersets, yet my biceps and chest are staying stubborn, is it possible that the muscles have gotten used to a higher work volume over the past 4 years so i need to add more sets or should i be decreasing the weekly sets to give them more recovery in hopes of better results? (yes i have tried lifting heavier for progressive overload and yes i have tried a different variety of exercises for more intense and different stimulation)
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  2. #2
    Moderator SuffolkPunch's Avatar
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    Didn't read all of that wall of text but the usual reasons for lack of results are:
    - impatience - you have only been doing this a few months
    - lack of progressive overload - 12 rep sets doesn't sound promising, you'd probably make better progress on a typical novice routine like Fierce 5 - read the sticky threads in the Workout Programs forum. There is one for Fierce 5 there - and there is also a "strengh vs. mass" thread which you probably need to read too.
    - not eating enough to gain weight

    And it's not overtraining. It's never that. Usually undertraining or poor training.
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  3. #3
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by Chalazy2000 View Post
    progressive overload
    There is directionality to progressive overload. It isn't simply lifting heavier. What you posted sounds haphazard and lacking in planning. Find a good program. Follow it without deviation for at least 3 months.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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