So lads (and ladies) been hitting the gym now for nearly 2 yrs and apart for a break with the odd I jury I've been consistent.
Diet is good, hight in protein and healthy but...
Compared to others just not seeing the gains and muscle definition.
Any advice appreciated either in forum or PM |
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"Get yourself a training and dietary programme specific for for muscle building"
Was with a PT for 6 mts at the start but apart from losing 5kg that was it. Had a good program going as well as diet but must be doing something wrong |
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"Get yourself a training and dietary programme specific for for muscle building
Was with a PT for 6 mts at the start but apart from losing 5kg that was it. Had a good program going as well as diet but must be doing something wrong "
Losing 5kgs is a win so well done. As listed above, lock down that diet but find a diet that works for you.
Also, pay attention to what you are doing. Time under tension is a great way to build muscle with the right diet in support. Forget just busting out reps, slow and deliberate with a focus on technique. Also, throw in a HIIT session or two a week, even if it is at home from YouTube. |
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By *imjenningsMan
over a year ago
Kinnegad, sometimes Cork, Limerick, Waterford |
I used to be a trainer and the truth is you’re probably doing fine just expecting too much. If you want to speed up your gains though you have to get stricter on your diet. Track your food religiously and drop calories in small increments until you start seeing steady gains. |
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By (user no longer on site)
over a year ago
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I know a few people who have/are doing that intermittent fasting. It really has worked wonders for them and they are happy with what they have achieved but will also admit it can be very hard for the first week or two |
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Sounds like you might not be pushing yourself to the muscles limit what ever area your working put more weight on then take a little off when you can't move it
But make sure your warmed up first or injury's will appear |
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By *ucka39Man
over a year ago
Newcastle |
Rotating your training so the body or muscles don't get used to one method. Also try the pyramid technique helps to build muscle strength. Cardiovascular on the treadmill shocks the body you can burn calories and build strength all at once |
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By (user no longer on site)
over a year ago
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"What are you trying to achieve? A low body %? A bigger build?
Also worth posting what yor current gym routine is as well. "
This what do you want to achieve?
I'm aiming to do a power lifting competition and at moment I'm rebuilding my fitness levels first.
Depending on what you want you need to find a suitable pt |
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Ok so I'm quite realistic being 47 but nothing is impossible either.
6"2', 92kg. Just back to the gym after a 6 wk lay off with back injury.
Train 3 day per week (1:chest shoulders triceps, 2:back and biceps, 3:legs and abs, whitewater kayaking at weekends for cardio)
What am I trying to achieve.
A reasonable shape, descent arms chest legs but nothing huge ( I don't have the time or committment for that) so think looking fairly good in a T shirt type |
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By *ucka39Man
over a year ago
Newcastle |
"Ok so I'm quite realistic being 47 but nothing is impossible either.
6"2', 92kg. Just back to the gym after a 6 wk lay off with back injury.
Train 3 day per week (1:chest shoulders triceps, 2:back and biceps, 3:legs and abs, whitewater kayaking at weekends for cardio)
What am I trying to achieve.
A reasonable shape, descent arms chest legs but nothing huge ( I don't have the time or committment for that) so think looking fairly good in a T shirt type "
You get triceps done whilst doing chest try combining triceps and finish of with biceps as they'll be very warm and good for blood flow... Back and legs and a day just on shoulders as you have more than just one muscle to focus on |
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By *ucka39Man
over a year ago
Newcastle |
"Can't do deadlifts moreso because of fear of doing back in again. Super exercise but just can't risk it"
Then do squats this will help strengthen your back don't go to heavy as it's more about control and reps |
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"Can't do deadlifts moreso because of fear of doing back in again. Super exercise but just can't risk it
Then do squats this will help strengthen your back don't go to heavy as it's more about control and reps "
Cheers. I usually do let press and light leg extensions. Squats I tend to do on a smiths machine as I have better control and can get my back in a straighter position |
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By (user no longer on site)
over a year ago
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"So lads (and ladies) been hitting the gym now for nearly 2 yrs and apart for a break with the odd I jury I've been consistent.
Diet is good, hight in protein and healthy but...
Compared to others just not seeing the gains and muscle definition.
Any advice appreciated either in forum or PM"
Stop comparing yourself to others .. everyone is different, enjoy what you do and pay no attention ..none whatsoever ..to anyone else...if you compare yourself to others or try to do what they do etc etc you might do yourself irreparable damage , you don't want that, l've been involved in sport all my life , never been inside the door of a gym but the one thing l've learned..never compare or try to do what others are doing ...just do what is comfortable to you . |
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By (user no longer on site)
over a year ago
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"I've never been to a gym in my life, I'm enjoying life, We are all going to end up 6ft under, when .. who cares ..  .. sorry its just my take on life"
Your right one life enjoy while we can |
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By (user no longer on site)
over a year ago
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"I've never been to a gym in my life, I'm enjoying life, We are all going to end up 6ft under, when .. who cares .. .. sorry its just my take on life
Your right one life enjoy while we can "
Thank you .. its just my opinion.. knowbody ever agreed with me  |
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A colleague of mine lost a lot of weight with intermittent fasting, he really stuck to the regime, and cycle's a lot, it definitely works.
I went to a gym once and that was for a meal in the adjoining restaurant |
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By (user no longer on site)
over a year ago
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"I've never been to a gym in my life, I'm enjoying life, We are all going to end up 6ft under, when .. who cares .. .. sorry its just my take on life
Your right one life enjoy while we can
Thank you .. its just my opinion.. knowbody ever agreed with me "
My own sister had a big scare last year at 45.
So from here on in I’m just going to enjoy every moment left in my life and do the things I want to do
L |
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By *ucka39Man
over a year ago
Newcastle |
"Can't do deadlifts moreso because of fear of doing back in again. Super exercise but just can't risk it
Then do squats this will help strengthen your back don't go to heavy as it's more about control and reps
Cheers. I usually do let press and light leg extensions. Squats I tend to do on a smiths machine as I have better control and can get my back in a straighter position "
Welcome
Focus on each muscle at a time I find really pushing it on chest few sessions then move to triceps really push it even using the cable machine pull downs so the arms are really burning light weight so you can keep doing as many do half and full stretch so each part of the triceps top middle and bottom feel the impact then do some shoulder's not much you'll find inner strength in you use the machine push them out fast you can also turn around face the machine and catch the shoulder blades working then finish off doing hammers dumbbells |
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50 50 diet and training. Don’t complicate things tbh from my experience. Don’t need anything to fancy. Train intense to your max even 45 mins is enough if done right. Also keep a diary of what you eat everyday and your training. And also try and do a little better each week no matter how little. |
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"Keep up the protein, add more carbs, consider creatine, lift heavy, progressive overload.
I'm good on protein at about 200g per day. But add carbs ? "
Add a high carb meal or snack directly after a workout. O.5 - 0.7g per pound of bodyweight in carbs after workout helps recovery and restores glycogen stores in your body.
From bodybuilding.com:
"Some "experts" argue that during a typical weight-lifting workout, you don't burn up enough glycogen to be concerned about replenishing it. To that I say, "What?!" When you deplete any amount of muscle glycogen, you should be concerned with replacing it—especially if muscle growth is your main goal. If a trainer claims people don't need to worry about replenishing glycogen, then that trainer's workouts are very low-volume and very low-intensity, or they haven't done any research.
The research on glycogen usage during resistance training shows that workouts consisting of anywhere from 6-20 sets and lasting roughly 15-30 minutes in length deplete muscle glycogen levels by about 30-40 percent. Since my workouts last 60-90 minutes, force you to move rapidly between exercises, and use high-intensity training techniques like cardio acceleration and Tabata, they'll deplete your muscle glycogen levels by a good 60-75 percent.
Take your carb intake seriously and replenish your muscle glycogen stores. Not doing so is cheating your muscles and limiting recovery. In fact, delaying carb consumption by just 2 hours has been shown to reduce the rate of glycogen replenishment by 50 percent!"
All the best on your journey |
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"I've never been to a gym in my life, I'm enjoying life, We are all going to end up 6ft under, when .. who cares .. .. sorry its just my take on life"
Under a 6ft'er would be better than 6ft under....lol |
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"Keep up the protein, add more carbs, consider creatine, lift heavy, progressive overload.
I'm good on protein at about 200g per day. But add carbs ?
Add a high carb meal or snack directly after a workout. O.5 - 0.7g per pound of bodyweight in carbs after workout helps recovery and restores glycogen stores in your body.
From bodybuilding.com:
"Some "experts" argue that during a typical weight-lifting workout, you don't burn up enough glycogen to be concerned about replenishing it. To that I say, "What?!" When you deplete any amount of muscle glycogen, you should be concerned with replacing it—especially if muscle growth is your main goal. If a trainer claims people don't need to worry about replenishing glycogen, then that trainer's workouts are very low-volume and very low-intensity, or they haven't done any research.
The research on glycogen usage during resistance training shows that workouts consisting of anywhere from 6-20 sets and lasting roughly 15-30 minutes in length deplete muscle glycogen levels by about 30-40 percent. Since my workouts last 60-90 minutes, force you to move rapidly between exercises, and use high-intensity training techniques like cardio acceleration and Tabata, they'll deplete your muscle glycogen levels by a good 60-75 percent.
Take your carb intake seriously and replenish your muscle glycogen stores. Not doing so is cheating your muscles and limiting recovery. In fact, delaying carb consumption by just 2 hours has been shown to reduce the rate of glycogen replenishment by 50 percent!"
All the best on your journey "
Super stuff thanks mate |
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By *rkkidMan
over a year ago
Cork |
"Can't do deadlifts moreso because of fear of doing back in again. Super exercise but just can't risk it"
Rack pulls are a great alternative. Set the bar to the height that feels comfortable. Start around knee height.
Squats- Use the adjustable (incline) bench. Can set the depth with your squat. Basically sit to stand n repeat. (Front&back squat)
Both of these help reduce the lower dept/ movement of the exercise which should limit the stress on your back.
Superman would also be worth trying. |
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By (user no longer on site)
over a year ago
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"I've never been to a gym in my life, I'm enjoying life, We are all going to end up 6ft under, when .. who cares .. .. sorry its just my take on life
Your right one life enjoy while we can
Thank you .. its just my opinion.. knowbody ever agreed with me
My own sister had a big scare last year at 45.
So from here on in I’m just going to enjoy every moment left in my life and do the things I want to do
L"
Life is too short Lou your right but it’s only the people that have lost will realize
Nite xx |
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"I've never been to a gym in my life, I'm enjoying life, We are all going to end up 6ft under, when .. who cares .. .. sorry its just my take on life
Your right one life enjoy while we can
Thank you .. its just my opinion.. knowbody ever agreed with me
My own sister had a big scare last year at 45.
So from here on in I’m just going to enjoy every moment left in my life and do the things I want to do
L
Life is too short Lou your right but it’s only the people that have lost will realize
Nite xx"
People can enjoy life and go to the gym too. |
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"I've never been to a gym in my life, I'm enjoying life, We are all going to end up 6ft under, when .. who cares .. .. sorry its just my take on life
Your right one life enjoy while we can
Thank you .. its just my opinion.. knowbody ever agreed with me
My own sister had a big scare last year at 45.
So from here on in I’m just going to enjoy every moment left in my life and do the things I want to do
L
Life is too short Lou your right but it’s only the people that have lost will realize
Nite xx"
Sadly in life I've lost more than most hence why I'm living every moment and doing all the things I always wanted to do. This is one of those things |
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By (user no longer on site)
over a year ago
|
"I've never been to a gym in my life, I'm enjoying life, We are all going to end up 6ft under, when .. who cares .. .. sorry its just my take on life
Your right one life enjoy while we can
Thank you .. its just my opinion.. knowbody ever agreed with me
My own sister had a big scare last year at 45.
So from here on in I’m just going to enjoy every moment left in my life and do the things I want to do
L
Life is too short Lou your right but it’s only the people that have lost will realize
Nite xx
People can enjoy life and go to the gym too. "
Of course they can but it’s about being comfortable in your skin well at our age it is
L |
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"50 50 diet and training. Don’t complicate things tbh from my experience. Don’t need anything to fancy. Train intense to your max even 45 mins is enough if done right. Also keep a diary of what you eat everyday and your training. And also try and do a little better each week no matter how little. "
This!
Also, I've just read a few posts that mentioned lower calories and fasting etc.
These are NOT what you should be doing if you're looking for gains building muscle.
If losing weight or on a cut they're fine.
But, when building muscle you need a calorie surplus and lift heavy. Progressively overloading every couple of weeks is critical. |
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"I've never been to a gym in my life, I'm enjoying life, We are all going to end up 6ft under, when .. who cares .. .. sorry its just my take on life
Your right one life enjoy while we can
Thank you .. its just my opinion.. knowbody ever agreed with me
My own sister had a big scare last year at 45.
So from here on in I’m just going to enjoy every moment left in my life and do the things I want to do
L
Life is too short Lou your right but it’s only the people that have lost will realize
Nite xx
People can enjoy life and go to the gym too.
Of course they can but it’s about being comfortable in your skin well at our age it is
L"
People use the "Life is short, you could be dead tomorrow" as a cop out!
The truth is, its highly more likely you will live to be 90+.
There's a lot of living for many of us to do yet!
How you live in your 40s, 50s and 60s will have a huge impact on the last 30-40 years of your life! (Yes, the last 30-40 years after you're 60!!) |
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By *iamo69Man
over a year ago
South |
Everyone's body is different
Some pack on muscle easly others don't
Some lose weight fast others don't
Forget the complicated programs and diets it's all bull unless you plan on standing on stage in a tong
Do bench press..over head press..squat..and rows nutting else
You don't need dead lift unless you plan on competing.
Mix it up anyway you want do them all on one day couple times a week or diff days..stick to max 6 to 8 sets of each after warm up sets.
As for diet it's pretty simple..if you ain't gaining add more food..I've pushed upwards of 5k on a bulk just get scale moving as am hard gainer..even at that I'm still skinny.people think they eat enough..well guess what you ain't if scale ain't moving
Lose weight cut food simple
Cardio keep too two hard day's a week...instead of 30 min a day do two days for hour or so...better that way won't get boring plus get more out of it
Forget bullshit supplements like creatine and protien save your money..it won't make diff to you
Don't do steroids every 2nd gym head these days using them more available than these days...70percent of the stuff is fake anyways
Main thing is enjoy it...and scales don't lie ..to get it moving the way you want all comes down to food simple as
?? |
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By (user no longer on site)
over a year ago
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OP tbh at 47 your body is slowing down. It's not going to be easy to bulk up in any great way.
If your feeling good, enjoying training and seeing marginal improvements then be happy with that.
Comparing yourself to others is a lose lose. They could be younger/ have better genetics for the body type you want/ have more time to train/ be jucing(It's alot more common than you'd think) |
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