Gains are so difficult!

Brolympus

GideonAlexanderRae2015 wrote: »

Progressive resistance? I don't understand ,by one body part i mean -
Monday - chest
Tuesday- arms
Wednesday-back
Thursday-legs
Friday - shoulders
Saturday - abs
Sunday - rest

nakedraygun wrote: »

Brolympus wrote: »

GideonAlexanderRae2015 wrote: »

And yes I have a set workout plan ,one body part a day 8-12 reps,3 sets and about 6 different exercises . Maybe I need to change it up a bit?

Possibly. When you say one body part per day, what do you mean?

Gonna chime in here, but I think I know where @Brolympus is going with this... And I am sensing a disturbance in the Force. I find your lack of progressive resistance... disturbing.

My best advice is to get into a program that focuses on compound movements. When I started out, I was following a lifting schedule similar to this, and I got nowhere fast. Your muscles need higher frequency being trained per week, with some kind of progressive overload built into your program. You should be hitting the same muscles at least 3 times per week if you can manage the time (ESPECIALLY legs, since stress on the legs tells your body to produce more HGH and testosterone, and will help your overall muscular growth), and getting lots of good sleep, rest, and stretching in between. Once I started using compound lifts, it was crazy how fast my body responded compared to when I was doing isolated movements like your current program.

I would recommend trying out Starting Strength or Stronglifts. Either one will give you the frequency you need for max growth, and they will also help you start slow with compound lifts for a couple weeks and get used to form and technique before starting to get heavy. The programs are extremely simple, and you work out every other day.

senecarr

TrailBlazinMN wrote: »

Nobody wants to say it but I will...well, Rich Piana will...

<video snip>

Genetics shouldn't ever let someone get down on themselves but people really do need to know the truth. Love him or hate him, Rich will speak the truth.

Not really relevant to whether someone can make initial gains or not.

Brolympus

senecarr wrote: »

TrailBlazinMN wrote: »

Nobody wants to say it but I will...well, Rich Piana will...

<video snip>

Genetics shouldn't ever let someone get down on themselves but people really do need to know the truth. Love him or hate him, Rich will speak the truth.

Not really relevant to whether someone can make initial gains or not.

Agreed. Good video, but this doesn't apply in any way to a newbie lifter. You genetic limits shouldn't really be a concern until year 3 or later of your lifting career.

cajuntank

Brolympus wrote: »

senecarr wrote: »

TrailBlazinMN wrote: »

Nobody wants to say it but I will...well, Rich Piana will...

<video snip>

Genetics shouldn't ever let someone get down on themselves but people really do need to know the truth. Love him or hate him, Rich will speak the truth.

Not really relevant to whether someone can make initial gains or not.

Agreed. Good video, but this doesn't apply in any way to a newbie lifter. You genetic limits shouldn't really be a concern until year 3 or later of your lifting career.

I would propose that it's longer than this. I would postulate that it would be in the 10-15 year range before genetic potential should be a concern. I'm too lazy to search for evidence of this, but just seems more logical based on athletes' training careers and the time it usually takes them to get to the pinnacle of their sport. Don't get me wrong, there will always be out-lyres that will be genetic freaks that allow them to compete against the rest of the population earlier, but I'm thinking the general populace takes about a decade+ to get to that level. Just my thoughts on it.

ninerbuff

TrailBlazinMN wrote: »

Nobody wants to say it but I will...well, Rich Piana will...

https://www.youtube.com/watch?v=UXvnS0xXx9M

Genetics shouldn't ever let someone get down on themselves but people really do need to know the truth. Love him or hate him, Rich will speak the truth.

While I believe that genetics dictates height, shape, health, etc., amateur and competitive bodybuilders look like they do based on work and help WITH anabolic steroids. Look at retired pro's who are off the juice. While they may look better than the average person, they are a far cry from how they looked competitively.
Yes, one has to work with what they are dealt, but improvement can definitely be made by getting correct information on training, nutrition and rest.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

slideaway1

GideonAlexanderRae2015 wrote: »

hi,
Just need a bit of advice really , I'm trying to gain size and finding it very difficult , eating around 4200cals a day and spending about an hour in the gym heavy lifting and walk about 9km throughout the day and do a physical job (mechanic) I'm 6ft and 13st 10 lbs ATM.
Am I doing too much exercise to gain?
Also does anybody know if lifting heavier and less reps .....or less heavy and more reps is the best way to gain? That is the question .
Thanks

Hi mate, I have not read the other posts yet, so I will go back and read them. I'm about the same stats as you. 6ft, 14 stone, 14% body fat. I train 4-5 days a week lifting for an hour. Mainly compounds, but superset in isolation movements at the end to burn out (mainly bicep superset with tricep). I'm making really good progress but I only eat between 3000-3400 cals a day (180 g protein). However, it seems like you are quite active and I'm sedatory as a muthaf%cker!