confused about progress, or lack of
maruby95
Posts: 204 Member
I attempted my first bulk last winter, followed by a small cut, and have just been continuing to lift and eat at about maintenance since March. Planning to try another bulk in the fall…
The other day, I finished up the notebook I use to keep track of my lifts. I started flipping back through it just out of curiosity and was very surprised to see my progress over the past year. I've been lifting for 2-3 years but never really feel like I'm getting anywhere. I mean, I enjoy the process, but I can't ever really appreciate any real difference in my body or (I thought) strength.
But I found that my bench press has increased from 16kg max reps (with a spotter!) to 35 kg for reps in a year
. And my deadilft has gone from 36 kg or reps to 65 kg for reps (not bad for my 48 kg self . Squat and OHP have progressed as well, but not as dramatically.
Anyway- increased strength is good. No doubt. But my measurements have remained the same for the past 2 years. I gained about 1 in. in my waist when I bulked, but then went back to normal as soon as I started to cut. All my other measurements stay exactly the same, and my weight has fluctuated with the same 5-ish pound window the whole time. My %BF always comes up between 19-20% (by tape measure)
Is this normal? Shouldn't I see more 'changes' over time, especially considering my bulk (which I recognize wasn't aggressive enough). It seems like something should change- BF% at least?! That's my goal: to increase LBM so I can be leaner and stronger. I would love to see some measurable physical change (I can't see a difference in the mirror, but it's possible it's just been slow) as an encouragement. Or am I doing something wrong? Maybe not lifting heavy enough yet to really see change? I know to gain muscle, I need to eat more (and I did that for months!), so I'm not expecting gains on maintenance. But at least some re-comp over 2 years?!
Thoughts? Suggestions? Feeling like I'm spinning my wheels….
The other day, I finished up the notebook I use to keep track of my lifts. I started flipping back through it just out of curiosity and was very surprised to see my progress over the past year. I've been lifting for 2-3 years but never really feel like I'm getting anywhere. I mean, I enjoy the process, but I can't ever really appreciate any real difference in my body or (I thought) strength.
But I found that my bench press has increased from 16kg max reps (with a spotter!) to 35 kg for reps in a year
. And my deadilft has gone from 36 kg or reps to 65 kg for reps (not bad for my 48 kg self . Squat and OHP have progressed as well, but not as dramatically.Anyway- increased strength is good. No doubt. But my measurements have remained the same for the past 2 years. I gained about 1 in. in my waist when I bulked, but then went back to normal as soon as I started to cut. All my other measurements stay exactly the same, and my weight has fluctuated with the same 5-ish pound window the whole time. My %BF always comes up between 19-20% (by tape measure)
Is this normal? Shouldn't I see more 'changes' over time, especially considering my bulk (which I recognize wasn't aggressive enough). It seems like something should change- BF% at least?! That's my goal: to increase LBM so I can be leaner and stronger. I would love to see some measurable physical change (I can't see a difference in the mirror, but it's possible it's just been slow) as an encouragement. Or am I doing something wrong? Maybe not lifting heavy enough yet to really see change? I know to gain muscle, I need to eat more (and I did that for months!), so I'm not expecting gains on maintenance. But at least some re-comp over 2 years?!
Thoughts? Suggestions? Feeling like I'm spinning my wheels….
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Replies
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Well the increases in your lift numbers means your training has paid off. The bodyfat/measurements and weight mean that you appear to be eating at maintenance. Greater strength doesn't necessarily mean less bodyfat, lower weight or a difference in measurements. As you are probably experience CNS (center nervous system) gains. You are able to recuit more of your available muscle fibers to fire at the appropriate time. Which is a good thing.
It's going to come down to watching your diet more closely. Or eating exactly the same but perhaps eliminating one thing from your current diet. A known calorie qty of about 200 calories. ie... a latte, halving a portion of something. etc... then monitor your weight for a month0 -
You may be right. Although I have been eating under TDEE for the past month (between 200-350 under) with no loss. Only thing I've noticed is less energy in the gym
. Don't really want to back off much more, but I will if I have to, I guess. I'd like to take another crack at a bulk in the fall but would love to be a bit leaner before doing so. The main reason I started lifting was to increase my LBM so I could get leaner. I guess I never actually get enough over TDEE to gain anything other than CNS improvements. So next bulk….stuff my face? 0 -
I've been in a similar boat before with little perceptible body comp changes, while strength increases, while eating at a supposed TDEE calculated deficit. Then if I try to cut calories any lower I just feel like crap especially in the gym. So for now I have chalked it up to my body being happy at this weight and I am continuing to eat at maintenance while building strength in the gym. After my powerlifting meet this weekend, I am going to take some time off of performance-oriented exercise and see if I can try to lean out a bit again.
I will say that it is definitely possible to get stronger (beyond CNS improvements) without putting on size. This is generally my goal in the gym as I am naturally pretty muscular and at my bf level, don't want to put on more muscle size because my muscles are still hidden by fat.0 -
I attempted my first bulk last winter, followed by a small cut, and have just been continuing to lift and eat at about maintenance since March. Planning to try another bulk in the fall…
The other day, I finished up the notebook I use to keep track of my lifts. I started flipping back through it just out of curiosity and was very surprised to see my progress over the past year. I've been lifting for 2-3 years but never really feel like I'm getting anywhere. I mean, I enjoy the process, but I can't ever really appreciate any real difference in my body or (I thought) strength.
But I found that my bench press has increased from 16kg max reps (with a spotter!) to 35 kg for reps in a year. And my deadilft has gone from 36 kg or reps to 65 kg for reps (not bad for my 48 kg self . Squat and OHP have progressed as well, but not as dramatically.
Anyway- increased strength is good. No doubt. But my measurements have remained the same for the past 2 years. I gained about 1 in. in my waist when I bulked, but then went back to normal as soon as I started to cut. All my other measurements stay exactly the same, and my weight has fluctuated with the same 5-ish pound window the whole time. My %BF always comes up between 19-20% (by tape measure)
Is this normal? Shouldn't I see more 'changes' over time, especially considering my bulk (which I recognize wasn't aggressive enough). It seems like something should change- BF% at least?! That's my goal: to increase LBM so I can be leaner and stronger. I would love to see some measurable physical change (I can't see a difference in the mirror, but it's possible it's just been slow) as an encouragement. Or am I doing something wrong? Maybe not lifting heavy enough yet to really see change? I know to gain muscle, I need to eat more (and I did that for months!), so I'm not expecting gains on maintenance. But at least some re-comp over 2 years?!
Thoughts? Suggestions? Feeling like I'm spinning my wheels….
Could be a combination of things. For one, measurements only tell you the exact location you are measuring. Next, being that you are female, your ability to gain muscle is going to be naturally limited. That being said, it's quite possible that you've gained a few lbs of muscle over that time period but you can't perceive it. Do you have photographs to compare?0
