Been trying to gain muscle for 5+ years…

[userSLJYP2NUWDG]

I’m 5’5” male. 23 years old. About 150lbs. I’m probably around 18-20% body fat.

I’ve been trying to build a nice physique for 5+ years. My diet is relatively clean. I’ve been on and off in the gym. I can’t seem to build muscle no matter how hard I try. I usually get up to a certain weight and then I can’t go any higher and I seem to get 30% weaker overnight.

Then I get frustrated and lower the weight. I switch programs a lot. I tried bench pressing but I can’t go higher than 110lbs because I get weak and I feel unsafe under the bar.

I can push up 40-50 push-ups in about 5 sets.

I’m good with the diet aspect. I manage to stay the same weight and don’t get fat (although I am skinny fat). I barely have any muscle and I’m honestly just ready to throw in the towel because I’m not getting anywhere no matter what.

[MyEgoProblem]

Eat fairly clean. Skinny fat, stay the same weight.

Gonna have to check that, track cals, protein and eat for a goal! Dont just hang about maintaining with very likely not enough protein

On and off in the gym....

Fix this, get consistent with a decent program, nothing will work if you don't.

Just remember motivation is bs, its fleeting and unreliable... build habits.

[xsquid99]

Your post is literally all the reasons why you fail. You have no idea what you're eating (eating " relatively clean" has no real scientific meaning), either you're getting enough of the right macros in your diet or you aren't.

Self admittedly you "program hop", which is another red flag for why people fail.

Also self admittedly you have no consistency, which is probably the #1 reason why people never see progress.

So despite your bitching and whining about not making progress, you literally just managed to tell us why you aren't progressing.

See my two quotes below because they apply directly to you.

[air2fakie]

If it helps to give you hope, from what you describe (& don't describe), it sounds like you're not doing much right on either the workout or nutrition front. So there's a lot that can be improved upon your current "no matter how hard I try" & "no matter what".

[userSLJYP2NUWDG]

Thanks guys.

One of my biggest struggles at the gym is feeling lightheaded. I have to sit down because my world gets so dizzy and I feel like I’m going to pass out.

I don’t think I can reach my potential with my weights because I get dizzy so quickly. How can I fix this?

[unity]

i want to take this seriously, but i have so many memories of troll posts from back in the day, similar to this one.

just in case though, do you breath properly? do you get dizzy while doing any other physical activities?

[userSLJYP2NUWDG]

Thanks, I’m not trolling. I’m here to make a change.

I believe I do get lightheaded more easily than the average person. I will focus on my breathing more. It usually does help in the past, but doesn’t completely resolve the issue.

Looking back, drinking a sugary drink before/during workout had the best effects. Drinking a protein shake doesn’t help IME.

[jaxqen]

1. I’ve been on and off in the gym.
2. Then I get frustrated and lower the weight.
3. I switch programs a lot.
I

There you go!


I don't think the nutrition is the problem, if you are 18-20 BF and if you are getting enough protein.
At least, you should have seen some body recomposition.


1. In these 5 years, you didn't improved your physique at all?
2. What is your workout? Exercises, sets, reps, progression...
3. Do your joints hurt during exercises?

[EiFit91]

All the guys above are spot on OP.

You fail because you haven't been consistent. I agree with air2fakie that this means there is a reason to be optimistic here; if you just fix all your mistakes you could grow a lot of muscle in just a year!

The following is what you should do:

- Pick a full body program and follow it (common forum recommendation is Fierce 5: https://forum.bodybuilding.com/showt...hp?t=159678631)
- Track your progress over time
- Read this sticky and live by it i.e. hit your protein and fat requirements every single day: https://forum.bodybuilding.com/showt...hp?t=173439001
- Try progressing at maintenance first, and if that stops working transition to a small calorie surplus and bulk for about a year. Then cut down to your current weight (150 lbs) and compare i) your initial waist measurement and the waist measurement 1 year from now at the same weight and ii) initial physique picture and physique picture 1 year from now

With solid progress your waist measurement at 150 lbs in 1 year should be clearly smaller than your initial measurement and the physique change should be noticeable in the mirror. If you keep track of your waist measurement from the start it will be possible to get an idea of how much fat you are gaining compared to lean mass as you progress.