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  1. #1
    Registered User KB199605's Avatar
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    Not really seeing any muscle gains.

    I've been working out off and on for years (im 24). I've pretty much always used the fierce 5 beginner routine. I've never seen the growth I wanted so I always take breaks. My current 5x5 is bench 170lbs and squat 225lbs. I'm an impatient person, I understand that I won't look like Dwayne Johnson overnight but I want to see SOME gains. I think maybe my diet is the issue, I eat a lot of home-cooked meals so I don't know how many calories I really eat. I feel like I'm just getting fat but not gaining any muscle. I went to the gym today and I felt weak so maybe I've been under my calorie goals. I tried to not worry about macros and things like that since I'm a beginner. I was hoping if I just go to the gym and left proper and eat to gain weight...I would see muscle.

    for my accessory lefts, I pretty much do the exact same weight. I've done 11l0bs lat pulldowns for....a long time. Whenever I try to up the weight it feels a lot more heavy, I still cant do a pull-up at all. I don't know maybe I'm not running the program correctly.
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  2. #2
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by KB199605 View Post
    I've been working out off and on for years (im 24). I've pretty much always used the fierce 5 beginner routine. I've never seen the growth I wanted so I always take breaks. My current 5x5 is bench 170lbs and squat 225lbs. I'm an impatient person, I understand that I won't look like Dwayne Johnson overnight but I want to see SOME gains. I think maybe my diet is the issue, I eat a lot of home-cooked meals so I don't know how many calories I really eat. I feel like I'm just getting fat but not gaining any muscle. I went to the gym today and I felt weak so maybe I've been under my calorie goals. I tried to not worry about macros and things like that since I'm a beginner. I was hoping if I just go to the gym and left proper and eat to gain weight...I would see muscle.

    for my accessory lefts, I pretty much do the exact same weight. I've done 11l0bs lat pulldowns for....a long time. Whenever I try to up the weight it feels a lot more heavy, I still cant do a pull-up at all. I don't know maybe I'm not running the program correctly.
    4 red flags here.

    You need consistency.
    You need consistency.
    You need some idea of your calories and macros.
    You need progressive overload
    2020 maxes
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  3. #3
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    Originally Posted by ECGordyn View Post
    4 red flags here.

    You need consistency.
    You need consistency.
    You need some idea of your calories and macros.
    You need progressive overload
    Post of the month ^^^^^. Sums it up nicely.
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  4. #4
    Registered User KB199605's Avatar
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    Originally Posted by ECGordyn View Post
    4 red flags here.

    You need consistency.
    You need consistency.
    You need some idea of your calories and macros.
    You need progressive overload

    When I say I take a break I mean every couple of months. I've been working out consistently 3 days a week since August. What I mean by the same weight is regarding Bicep, tricep, lat pulls, etc. The program says to increase weight 5 upper and 10 lower but does that count to accessories lifts also ?. If so then I've been doing the program wrong. Am I supposed to add 5 lbs to biceps curls or 5lbs to cable Rows or 5lbs to lat pull a week or is it just the compound lifts ?.
    Last edited by KB199605; 03-29-2021 at 07:41 PM.
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  5. #5
    Registered User KB199605's Avatar
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    I weighed myself at 182lbs. Should I lose weight or keep going ?.
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    Originally Posted by KB199605 View Post
    I weighed myself at 182lbs. Should I lose weight or keep going ?.
    A bodyweight number on its own isn't much to go on.
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  7. #7
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    Originally Posted by KB199605 View Post
    I've been working out off and on for years (im 24). I've pretty much always used the fierce 5 beginner routine. I've never seen the growth I wanted so I always take breaks. My current 5x5 is bench 170lbs and squat 225lbs. I'm an impatient person, I understand that I won't look like Dwayne Johnson overnight but I want to see SOME gains. I think maybe my diet is the issue, I eat a lot of home-cooked meals so I don't know how many calories I really eat. I feel like I'm just getting fat but not gaining any muscle. I went to the gym today and I felt weak so maybe I've been under my calorie goals. I tried to not worry about macros and things like that since I'm a beginner. I was hoping if I just go to the gym and left proper and eat to gain weight...I would see muscle.

    for my accessory lefts, I pretty much do the exact same weight. I've done 11l0bs lat pulldowns for....a long time. Whenever I try to up the weight it feels a lot more heavy, I still cant do a pull-up at all. I don't know maybe I'm not running the program correctly.
    Eat:
    1- eggs, oatmeal, peanut butter
    2- whey shake, pb sandwich , fruit
    3- chicken, rice
    4- tuna, yams, greens
    5- whey shake, fruit, nuts
    6- steak, potatoes, mixed veggies


    Lift in the 5-8 rep range.
    Every time you hit 8 , you GRADUATE and add 5 lbs to that training weight.

    Must do twice in an 8 day period

    Bench
    Incline

    Row
    Pulldown

    Military press
    Upright row

    Sit-ups

    Squat
    Leg press
    Leg curls
    Calf press

    Barbell curls
    Skull crushers
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  8. #8
    Moderator SuffolkPunch's Avatar
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    At that weight, if you are average height, you would need to be pretty muscular to have definition. So you do need to lose some fat. But muscle gain may also be necessary. There isn't going to be a single best answer, you need both. Your lifts suggest you don't have enough muscle yet, certainly not to carry off a lean physique at 180+

    You could focus on fat loss or muscle gain from this point - the number of calories consumed is the only thing that changes (assuming adequate training and protein intake). The choice between these two is not something that needs to be agonized over. Pick one, stick with it for a good chunk of time.
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