Why is it that I'm gaining muscle at an extremely slow rate?
shehzadaali2384
Posts: 3 Member
Hi there! I'm Talat. Its been almost 2years since i have started doing resistance training or bodybuilding as you may call it. But still i have yet to see a considerable changes in my physique. Is it because that during my newbie gains period. I didn't properly focused on nutrition and only taking about 20g protein roughly every day. And now that i am eating proper protein and nutrition that I'm experiencing very slow muscle gains.
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Hi there perhaps try looking into a muscle gainer protein. If you have one already try adding 2 scoops instead of one to your shakes. drinking water with you shakes limits you if your trying to bulk so switch it out to a milk based liquid so you can start your bulking journey.
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How are you training, how often, what exercises and with which weight? What about increasing weights?0
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Do you have the opportunity to hire a coach that has knowledge of nutrition? 20g's a day, why? and how many g's now.0
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What's your total protein intake? And what's your training program?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition
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Do you have a lot of body fat still to lose? The fat can easily hide the muscle beneath, so you may in fact have had a decent amount of gain but be unable to see it until you lose the blanket covering first.1
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To get stronger focus on the compound lifts increase weight decrease reps go closer to failure.
Just do bench shoulder press squats barbell rows squats and cleans. sets of 6-7. Do more weight every time you lift GO HARD and go to failure just so you know what failure feels like. Intensity is key. There is no way you won't get bigger and stronger if you do this.0 -
You don't have to go to failure every time. Training like that day in and day out is rough on the nervous system and can impede recovery (which is where you grow, not when you lift). Also, need to know if the OP is supplying enough protein and calories to grow.allief6819 wrote: »To get stronger focus on the compound lifts increase weight decrease reps go closer to failure.
Just do bench shoulder press squats barbell rows squats and cleans. sets of 6-7. Do more weight every time you lift GO HARD and go to failure just so you know what failure feels like. Intensity is key. There is no way you won't get bigger and stronger if you do this.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition
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allief6819 wrote: »To get stronger focus on the compound lifts increase weight decrease reps go closer to failure.
Just do bench shoulder press squats barbell rows squats and cleans. sets of 6-7. Do more weight every time you lift GO HARD and go to failure just so you know what failure feels like. Intensity is key. There is no way you won't get bigger and stronger if you do this.
Is going to failure for squats not necessarily very recommended? I'm talking about a case where you don't have anyone to assist you. Same concern for the bench press.
For squat, I'm always too scared of not being able to get back up and/or hurting myself, so I never go to the point of failure. Some might say it's less effective, but since you can get hurt, I don't think it's a risk worth taking.
Or maybe, I've seen too many gym fails with people doing squats or bench press to failure, where things went really wrong and I've become paranoid about it lol.0 -
allief6819 wrote: »To get stronger focus on the compound lifts increase weight decrease reps go closer to failure.
Just do bench shoulder press squats barbell rows squats and cleans. sets of 6-7. Do more weight every time you lift GO HARD and go to failure just so you know what failure feels like. Intensity is key. There is no way you won't get bigger and stronger if you do this.
Is going to failure for squats not necessarily very recommended? I'm talking about a case where you don't have anyone to assist you. Same concern for the bench press.
For squat, I'm always too scared of not being able to get back up and/or hurting myself, so I never go to the point of failure. Some might say it's less effective, but since you can get hurt, I don't think it's a risk worth taking.
Or maybe, I've seen too many gym fails with people doing squats or bench press to failure, where things went really wrong and I've become paranoid about it lol.
Does your gym have a safety rack? If so, you should be using that... if not... then, personally, no I wouldn't go all the way to failure. But that's my opinion.0 -
sollyn23l2 wrote: »
Does your gym have a safety rack? If so, you should be using that... if not... then, personally, no I wouldn't go all the way to failure. But that's my opinion.
In the place where I do my squats, no, but it's not really made for squats.
The "real" squat racks, I think they probably have them - but those are right in the middle of the gym, I just don't feel comfortable using those with everyone around, and they're never available anyway.
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Failure means you cannot do another concentric. Another way of saying that is zero RIR (reps in reserve). You didn't say what level you are, but if you're a beginner you definitely shouldn't be training to failure. It isn't necessary for your growth, and you could risk injury. Two RIR is fine for a beginner. Aside, a bodybuilder called Justyn Vicky died while ego lifting a squat with inadequate spotter and safety rack support last week.Is going to failure for squats not necessarily very recommended? I'm talking about a case where you don't have anyone to assist you. Same concern for the bench press.
For squat, I'm always too scared of not being able to get back up and/or hurting myself, so I never go to the point of failure. Some might say it's less effective, but since you can get hurt, I don't think it's a risk worth taking.
Or maybe, I've seen too many gym fails with people doing squats or bench press to failure, where things went really wrong and I've become paranoid about it lol.
As an intermediate/advanced, maybe go to failure some times then, but with the knowledge that it increases fatigue. As you said, probably not a good idea with barbell squats, but there are plenty of other exercises for legs which can be done safely to failure. And with bench press, if you were doing dumbbells, you can do a final eccentric and then drop them from chest level. Or use a machine, or maybe Smith machine.2 -
Retroguy2000 wrote: »
As an intermediate/advanced, maybe go to failure some times then, but with the knowledge that it increases fatigue. As you said, probably not a good idea with barbell squats, but there are plenty of other exercises for legs which can be done safely to failure. And with bench press, if you were doing dumbbells, you can do a final eccentric and then drop them from chest level. Or use a machine, or maybe Smith machine.
I wouldn't say I'm a beginner, I've been weight training for a while now, but I haven't been 100% consistent, so my performance is sometimes a bit low compared to someone who would have trained for the same amount of time. And I've also had several periods of caloric deficit, so that's slowed my progress. I think I'm in the intermediate category.
I go to failure on most of my exercises and when I feel it's 100% safe for me, like leg press, squat with the smith machine, RDL etc etc. I do bench press at failure if someone is there to assist me otherwise, like you said, there's a whole bunch of machines for chest I like to use.
And, I'm a woman and I don't want to excessively develop my muscles (as a woman, it's complicated anyway) nor get crazy performances. I just want to progress gradually (while still putting in the intensity) so it's not a problem for me if my training isn't 100% optimized. I go to the gym more for pleasure and to stay in shape than anything else. And I always (or almost always) manage to increase the weight or rep from one session to the next, so for me it's the most important thing!
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Then there is no reason to go to failure on every set. I have many clients increasing strength through a moderate resistance program and just incrimentally increasing the resistance by a few pounds has them eventually moving more weight.Retroguy2000 wrote: »
As an intermediate/advanced, maybe go to failure some times then, but with the knowledge that it increases fatigue. As you said, probably not a good idea with barbell squats, but there are plenty of other exercises for legs which can be done safely to failure. And with bench press, if you were doing dumbbells, you can do a final eccentric and then drop them from chest level. Or use a machine, or maybe Smith machine.
I wouldn't say I'm a beginner, I've been weight training for a while now, but I haven't been 100% consistent, so my performance is sometimes a bit low compared to someone who would have trained for the same amount of time. And I've also had several periods of caloric deficit, so that's slowed my progress. I think I'm in the intermediate category.
I go to failure on most of my exercises and when I feel it's 100% safe for me, like leg press, squat with the smith machine, RDL etc etc. I do bench press at failure if someone is there to assist me otherwise, like you said, there's a whole bunch of machines for chest I like to use.
And, I'm a woman and I don't want to excessively develop my muscles (as a woman, it's complicated anyway) nor get crazy performances. I just want to progress gradually (while still putting in the intensity) so it's not a problem for me if my training isn't 100% optimized. I go to the gym more for pleasure and to stay in shape than anything else. And I always (or almost always) manage to increase the weight or rep from one session to the next, so for me it's the most important thing!
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition
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She said "most exercises" which could mean going to failure on the final set of each exercise, which would be fine. Or it could mean every set, which I agree would be too much, and lead to too much fatigue.0
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Hun, you won't suddenly become very muscular overnight just by lifting up something heavy. That requires years of dedication, very difficult training and the right diet at a surplus. Just train hard, and once you get the feeling it's getting too much then scale down.4
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No i mean beginners many times don't know what it feels like to really get to failure. I said go to failure once or twice ever to feel what failure is like so you know where it is then leave like 1 in the tank after.0
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That may have been what you meant, but it's not what you said nor how others read it.allief6819 wrote: »No i mean beginners many times don't know what it feels like to really get to failure. I said go to failure once or twice ever to feel what failure is like so you know where it is then leave like 1 in the tank after.
I agree it's important for beginners to understand where failure is so they can train to about two RIR.0 -
Hi there perhaps try looking into a muscle gainer protein. If you have one already try adding 2 scoops instead of one to your shakes. drinking water with you shakes limits you if your trying to bulk so switch it out to a milk based liquid so you can start your bulking journey.
We have no idea on the poster's weight/BF %. Bulking most likely isn't what he needs.1 -
allief6819 wrote: »To get stronger focus on the compound lifts increase weight decrease reps go closer to failure.
Just do bench shoulder press squats barbell rows squats and cleans. sets of 6-7. Do more weight every time you lift GO HARD and go to failure just so you know what failure feels like. Intensity is key. There is no way you won't get bigger and stronger if you do this.
Is going to failure for squats not necessarily very recommended? I'm talking about a case where you don't have anyone to assist you. Same concern for the bench press.
For squat, I'm always too scared of not being able to get back up and/or hurting myself, so I never go to the point of failure. Some might say it's less effective, but since you can get hurt, I don't think it's a risk worth taking.
Or maybe, I've seen too many gym fails with people doing squats or bench press to failure, where things went really wrong and I've become paranoid about it lol.
As an aside (as the OP doesn’t appear to have come back), it’s a good idea to learn how to safely fail a squat and bail from it. There are different techniques and it depends on your squat style (high bar / low bar / depth of squat), but it’s good to learn with a light weight in case you ever need to do it for real. It means you won’t panic if you’re not with a spotter or don’t have safety bars.
If you have a friendly PT at your gym or some experienced lifters you can ask them, or look online for techniques which match your squat style ie I squat high bar Olympic style so I can push the weight back from the bottom of a squat and launch forward. Low bar squatters may lean forward more and so need a different bail technique. Defo worth practicing if you can 👍2 -
claireychn074 wrote: »allief6819 wrote: »To get stronger focus on the compound lifts increase weight decrease reps go closer to failure.
Just do bench shoulder press squats barbell rows squats and cleans. sets of 6-7. Do more weight every time you lift GO HARD and go to failure just so you know what failure feels like. Intensity is key. There is no way you won't get bigger and stronger if you do this.
Is going to failure for squats not necessarily very recommended? I'm talking about a case where you don't have anyone to assist you. Same concern for the bench press.
For squat, I'm always too scared of not being able to get back up and/or hurting myself, so I never go to the point of failure. Some might say it's less effective, but since you can get hurt, I don't think it's a risk worth taking.
Or maybe, I've seen too many gym fails with people doing squats or bench press to failure, where things went really wrong and I've become paranoid about it lol.
As an aside (as the OP doesn’t appear to have come back), it’s a good idea to learn how to safely fail a squat and bail from it. There are different techniques and it depends on your squat style (high bar / low bar / depth of squat), but it’s good to learn with a light weight in case you ever need to do it for real. It means you won’t panic if you’re not with a spotter or don’t have safety bars.
If you have a friendly PT at your gym or some experienced lifters you can ask them, or look online for techniques which match your squat style ie I squat high bar Olympic style so I can push the weight back from the bottom of a squat and launch forward. Low bar squatters may lean forward more and so need a different bail technique. Defo worth practicing if you can 👍
Oh yes, that's an important point! Fortunately this has never happened to me. Fortunately also not with my most problematic movement (overhead press). But my muscles failed once during bench press. I just about managed to break down the falling barbell to not damage my ribcage. But then it rested there and I was stuck.
Add some female anatomy into the mix and you're in from problems. I did manage to roll it downward in the end, and then let it slip to one side. But I'd rather not repeat.
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If you're by yourself, you might consider benching without collars. It's better than the alternative you just described.Oh yes, that's an important point! Fortunately this has never happened to me. Fortunately also not with my most problematic movement (overhead press). But my muscles failed once during bench press. I just about managed to break down the falling barbell to not damage my ribcage. But then it rested there and I was stuck. Add some female anatomy into the mix and you're in from problems. I did manage to roll it downward in the end, and then let it slip to one side. But I'd rather not repeat.1 -
Retroguy2000 wrote: »
If you're by yourself, you might consider benching without collars. It's better than the alternative you just described.Oh yes, that's an important point! Fortunately this has never happened to me. Fortunately also not with my most problematic movement (overhead press). But my muscles failed once during bench press. I just about managed to break down the falling barbell to not damage my ribcage. But then it rested there and I was stuck. Add some female anatomy into the mix and you're in from problems. I did manage to roll it downward in the end, and then let it slip to one side. But I'd rather not repeat.
Back then I didn't have any options. It was a rubbish compound gym in the Middle East. And yeah, the collars did fall off frequently. That's how rubbish this all was
Good old times 0 -
I think it’s a rite of passage, getting pinned by a failed bench lift 🤣 fortunately I did it in a busy gym so someone could lift the weight off me. Unfortunately that meant everyone saw it and saw the bloke lift it off me with his pinkie finger!Retroguy2000 wrote: »
If you're by yourself, you might consider benching without collars. It's better than the alternative you just described.Oh yes, that's an important point! Fortunately this has never happened to me. Fortunately also not with my most problematic movement (overhead press). But my muscles failed once during bench press. I just about managed to break down the falling barbell to not damage my ribcage. But then it rested there and I was stuck. Add some female anatomy into the mix and you're in from problems. I did manage to roll it downward in the end, and then let it slip to one side. But I'd rather not repeat.
Back then I didn't have any options. It was a rubbish compound gym in the Middle East. And yeah, the collars did fall off frequently. That's how rubbish this all was Good old times
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claireychn074 wrote: »
I think it’s a rite of passage, getting pinned by a failed bench lift 🤣 fortunately I did it in a busy gym so someone could lift the weight off me. Unfortunately that meant everyone saw it and saw the bloke lift it off me with his pinkie finger!Retroguy2000 wrote: »
If you're by yourself, you might consider benching without collars. It's better than the alternative you just described.Oh yes, that's an important point! Fortunately this has never happened to me. Fortunately also not with my most problematic movement (overhead press). But my muscles failed once during bench press. I just about managed to break down the falling barbell to not damage my ribcage. But then it rested there and I was stuck. Add some female anatomy into the mix and you're in from problems. I did manage to roll it downward in the end, and then let it slip to one side. But I'd rather not repeat.
Back then I didn't have any options. It was a rubbish compound gym in the Middle East. And yeah, the collars did fall off frequently. That's how rubbish this all was Good old times
Sorry for laughing, but... I am laughing badly now
I have another good one. There was a woman in that compound who had hired a personal trainer for lots of money to go from utterly and totally skinny fat to super 'toned'. Trainer unpacked tiny pink weight, and even tinier pink weights (all her weights were pink!), and let her do a few exercises. Then kneeling pushups, but just a few because "hun, you don't suddenly want to look like a bodybuilder". I looked at this for a few sessions while doing my barbell lifts. I was pretty lean then and 'toned'. Decided to talk to this woman about my experience lifting before her trainer arrived. And then continued my lifts. Did bench presses (yeah, again), put barbell back onto holder while sitting up, while still holding the hands near the bar because it might roll off that rubbish equipment and onto my head. If you can't imagine this: I'm hypermobile, thus easily done. And yeah, it rolled off while my hands were behind my head. Barbell crashes onto bench, taking my hands and arms behind my back along. Woman looks shocked, trainer looks shocked. Makes a comment on how safe those tiny pink weights are. I wasn't really injured, mind. I took a day off training and then could continue without pain. As for that woman: she gave up after a month because she still wasn't toned.
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🤣 oh that’s brilliant! I’m hypermobile too so I share your pain - it’s gets me into all sorts of weird situations.claireychn074 wrote: »
I think it’s a rite of passage, getting pinned by a failed bench lift 🤣 fortunately I did it in a busy gym so someone could lift the weight off me. Unfortunately that meant everyone saw it and saw the bloke lift it off me with his pinkie finger!Retroguy2000 wrote: »
If you're by yourself, you might consider benching without collars. It's better than the alternative you just described.Oh yes, that's an important point! Fortunately this has never happened to me. Fortunately also not with my most problematic movement (overhead press). But my muscles failed once during bench press. I just about managed to break down the falling barbell to not damage my ribcage. But then it rested there and I was stuck. Add some female anatomy into the mix and you're in from problems. I did manage to roll it downward in the end, and then let it slip to one side. But I'd rather not repeat.
Back then I didn't have any options. It was a rubbish compound gym in the Middle East. And yeah, the collars did fall off frequently. That's how rubbish this all was Good old times
Sorry for laughing, but... I am laughing badly now
I have another good one. There was a woman in that compound who had hired a personal trainer for lots of money to go from utterly and totally skinny fat to super 'toned'. Trainer unpacked tiny pink weight, and even tinier pink weights (all her weights were pink!), and let her do a few exercises. Then kneeling pushups, but just a few because "hun, you don't suddenly want to look like a bodybuilder". I looked at this for a few sessions while doing my barbell lifts. I was pretty lean then and 'toned'. Decided to talk to this woman about my experience lifting before her trainer arrived. And then continued my lifts. Did bench presses (yeah, again), put barbell back onto holder while sitting up, while still holding the hands near the bar because it might roll off that rubbish equipment and onto my head. If you can't imagine this: I'm hypermobile, thus easily done. And yeah, it rolled off while my hands were behind my head. Barbell crashes onto bench, taking my hands and arms behind my back along. Woman looks shocked, trainer looks shocked. Makes a comment on how safe those tiny pink weights are. I wasn't really injured, mind. I took a day off training and then could continue without pain. As for that woman: she gave up after a month because she still wasn't toned.
I’ve tripped over weights, dropped them on my feet, hit equipment with the bar (I’m used to the Oly 15kg one so I’m thrown when I have to use the 20kg ones as they’re longer), apologised to my own reflection in a mirror in front of my PT… you name it I’ve done it.
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claireychn074 wrote: »
🤣 oh that’s brilliant! I’m hypermobile too so I share your pain - it’s gets me into all sorts of weird situations.claireychn074 wrote: »
I think it’s a rite of passage, getting pinned by a failed bench lift 🤣 fortunately I did it in a busy gym so someone could lift the weight off me. Unfortunately that meant everyone saw it and saw the bloke lift it off me with his pinkie finger!Retroguy2000 wrote: »
If you're by yourself, you might consider benching without collars. It's better than the alternative you just described.Oh yes, that's an important point! Fortunately this has never happened to me. Fortunately also not with my most problematic movement (overhead press). But my muscles failed once during bench press. I just about managed to break down the falling barbell to not damage my ribcage. But then it rested there and I was stuck. Add some female anatomy into the mix and you're in from problems. I did manage to roll it downward in the end, and then let it slip to one side. But I'd rather not repeat.
Back then I didn't have any options. It was a rubbish compound gym in the Middle East. And yeah, the collars did fall off frequently. That's how rubbish this all was Good old times
Sorry for laughing, but... I am laughing badly now
I have another good one. There was a woman in that compound who had hired a personal trainer for lots of money to go from utterly and totally skinny fat to super 'toned'. Trainer unpacked tiny pink weight, and even tinier pink weights (all her weights were pink!), and let her do a few exercises. Then kneeling pushups, but just a few because "hun, you don't suddenly want to look like a bodybuilder". I looked at this for a few sessions while doing my barbell lifts. I was pretty lean then and 'toned'. Decided to talk to this woman about my experience lifting before her trainer arrived. And then continued my lifts. Did bench presses (yeah, again), put barbell back onto holder while sitting up, while still holding the hands near the bar because it might roll off that rubbish equipment and onto my head. If you can't imagine this: I'm hypermobile, thus easily done. And yeah, it rolled off while my hands were behind my head. Barbell crashes onto bench, taking my hands and arms behind my back along. Woman looks shocked, trainer looks shocked. Makes a comment on how safe those tiny pink weights are. I wasn't really injured, mind. I took a day off training and then could continue without pain. As for that woman: she gave up after a month because she still wasn't toned.
I’ve tripped over weights, dropped them on my feet, hit equipment with the bar (I’m used to the Oly 15kg one so I’m thrown when I have to use the 20kg ones as they’re longer), apologised to my own reflection in a mirror in front of my PT… you name it I’ve done it.
All of this! But especially the bolded! 🤣🤣🤣
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We've completely drifted off of OP's question, and I feel like I'm the one who initiated it, sorry OP!
I was reading your stories and am both amused and terrified lol. I've never had a big gym fail. Apart from falling and sprawling miserably on the ground in the middle of the room because of an area that was 2cm higher, I don't even know how I did it... but my God, the embarrassment. My gym is 99% guys, and it's not uncommon for me to be the only woman, so I really felt like I was embracing the "dumb and clumsy girl" label. One guy came up to me in a panic and asked me a bunch of times if everything was okay, it was nice but really too much for a simple little fall 🤣.
I'm hyperlax too, and it's sometimes linked to proprioceptive dysfunction, so I often bump into objects around me. And it happens to me a lot at the gym since there is equipment scattered all over the floor. Fortunately people rarely notice it, unfortunately my toes and ankle don't like that!There was a woman in that compound who had hired a personal trainer for lots of money to go from utterly and totally skinny fat to super 'toned'. Trainer unpacked tiny pink weight, and even tinier pink weights (all her weights were pink!), and let her do a few exercises. [...] As for that woman: she gave up after a month because she still wasn't toned.
This sentence made me laugh and roll my eyes even more. Unbelievable to get no results by doing nothing in a very short period of time! Who could have predicted this! I'm curious to know what she said to you when you went to talk to her? Before your majestic moment at the bench press!
Frankly, if I hired a coach, I'd be offended that they were putting out pink weights just because I'm a woman especially if coupled with this attitude. I'd offer to stick them up deep where I think and it'd be bye-bye immediately. What a douche!
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Funny how a decade or so ago building muscle in a deficit was debated and now people complain with questionable nutrition why they haven't put on muscle. The reality is, it isn't easy and for the vast majority, it's never going to happen. Cheers0
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It's a long road. It took me a good 4 years to put on a decent amount of muscle to even consider competing and even then I was still "skinny" on stage.neanderthin wrote: »Funny how a decade or so ago building muscle in a deficit was debated and now people complain with questionable nutrition why they haven't put on muscle. The reality is, it isn't easy and for the vast majority, it's never going to happen. Cheers
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition
1
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