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  1. #1
    Registered User userKP5VB0ZJ8GH's Avatar
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    what's the biggest reason for someone not making results in a gym?

    If someone works out for 5+ years and is not making results, what are the issues? For me personally, I do not have an issue gaining weight I can get to 30%+ body fat pretty easily (my brother for example at 6'1 stays 130 pounds and it's an uphill battle for him to add weight on that has to be horrible he's one of those weird people that can eat endless fast food at 24 years old and looks emaciated)

    I really don't understand.

    My bench capped out at 155~ and cannot even pull myself up. I don't get it. If I workout and get sore, why am I so weak after years of trying?
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  2. #2
    Registered User coachcalande's Avatar
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    Originally Posted by userKP5VB0ZJ8GH View Post
    If someone works out for 5+ years and is not making results, what are the issues? For me personally, I do not have an issue gaining weight I can get to 30%+ body fat pretty easily (my brother for example at 6'1 stays 130 pounds and it's an uphill battle for him to add weight on that has to be horrible he's one of those weird people that can eat endless fast food at 24 years old and looks emaciated)

    I really don't understand.

    My bench capped out at 155~ and cannot even pull myself up. I don't get it. If I workout and get sore, why am I so weak after years of trying?
    Typically I’d say nutrition fail = weight room fail.

    What is your calorie intake?

    What do you typically eat?

    How often do you eat?

    How much protein are you consuming daily?

    How many carb g are you taking in?

    What is your workout template?

    How are you forcing adaptations and progressing?

    How frequently are you hitting each body part?

    How many sets and in what rep range?

    Do you train to failure? Maximum effort each set?

    How much sleep are you getting?


    What other exercise are you getting?

    Any chance for hormonal issues?
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

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  3. #3
    Registered User TAWS6's Avatar
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    In my own experience…

    1. Not training correctly. Lack of progressive tension over load.pumping and fluffing around the gym. Trying to get sore and tired.

    2. Bro gramming. Training a muscle less than twice per week is not optimal. A muscle will never need a whole week off.

    3. Diet. Mostly not eating in a surplus or eating enough protein.

    After 5 years of real training any natural should be very close to their limits. The funny thing is all of the above is simply avoided by running something like fierce 5 or a basic upper lower in a surplus. Everyone likes to over complicate everything though because they are the rare exception (lol)
    Last edited by TAWS6; 11-26-2021 at 10:38 AM.
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    Registered User air2fakie's Avatar
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    ****ty made-up programs or just winging it completely every workout.
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  5. #5
    Registered User Darkius's Avatar
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    For me it was injuries that sent me home for a month or more. I'd come back, see fast strength increases for a month, get back to where I was or a bit further, then another injury or re-injury sends me home again.
    Novice lifter who sticks to the basics 3x per week but likes to theorize about improvements while recovering.
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  6. #6
    Registered User Darkius's Avatar
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    Originally Posted by userKP5VB0ZJ8GH View Post
    If someone works out for 5+ years and is not making results, what are the issues? For me personally, I do not have an issue gaining weight I can get to 30%+ body fat pretty easily (my brother for example at 6'1 stays 130 pounds and it's an uphill battle for him to add weight on that has to be horrible he's one of those weird people that can eat endless fast food at 24 years old and looks emaciated)

    I really don't understand.

    My bench capped out at 155~ and cannot even pull myself up. I don't get it. If I workout and get sore, why am I so weak after years of trying?
    I bet your brother eats less than you think. He probably plays video games 14 hours per day and then pigs out when the game is over, still barely hitting maintainence calories. I know someone like that.


    As for you, maybe you do too many sets or go to full failure on too many sets. No amount of bulking can make up for that.



    You need to eat protein spread throughout the day. Fats and carbs can be moved around more.


    You also have to lift close to failure, not just till you get a nice burn. The concentric lift should take 2 seconds or more when you are apply maximal effort. If less time, keep repping.



    Of course sleep is a big one.
    Last edited by Darkius; 11-26-2021 at 12:50 PM.
    Novice lifter who sticks to the basics 3x per week but likes to theorize about improvements while recovering.
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  7. #7
    Registered User userKP5VB0ZJ8GH's Avatar
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    Originally Posted by coachcalande View Post
    Typically I’d say nutrition fail = weight room fail.

    What is your calorie intake?

    What do you typically eat?

    How often do you eat?

    How much protein are you consuming daily?

    How many carb g are you taking in?

    What is your workout template?

    How are you forcing adaptations and progressing?

    How frequently are you hitting each body part?

    How many sets and in what rep range?

    Do you train to failure? Maximum effort each set?

    How much sleep are you getting?


    What other exercise are you getting?

    Any chance for hormonal issues?
    When I do workout, I get sore. All that DOMS has to indicate I'm doing something right. Problem is, I'm fat at 6 ft flat and 240 pounds. I'm good at losing weight too, I can drop reasonably fast.

    Maybe because the protein isn't very high maybe that's the issue? I know you're not suppose to talk about androgens here but I've dipped into that before and still gained nothing. My average protein daily is somewhere around 50 grams.

    I'm kind of convinced it's the diet...

    A doctor told me he doesn't think protein is that important due to the fact people in prison manage to get big with restricted diets.

    So I'm at a major loss.

    My body responds well when I workout less not more. I tried working out 6 days a week and for me I stay very sore and my bench was even WORSE. When I switched up to a 3 day week, that's where I peaked at a 155 pound bench within a few months.

    So I guess the logical thing to try is to increase protein and report back.
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  8. #8
    Registered User coachcalande's Avatar
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    Originally Posted by userKP5VB0ZJ8GH View Post
    When I do workout, I get sore. All that DOMS has to indicate I'm doing something right. Problem is, I'm fat at 6 ft flat and 240 pounds. I'm good at losing weight too, I can drop reasonably fast.

    Maybe because the protein isn't very high maybe that's the issue? I know you're not suppose to talk about androgens here but I've dipped into that before and still gained nothing. My average protein daily is somewhere around 50 grams.

    I'm kind of convinced it's the diet...

    A doctor told me he doesn't think protein is that important due to the fact people in prison manage to get big with restricted diets.

    So I'm at a major loss.

    My body responds well when I workout less not more. I tried working out 6 days a week and for me I stay very sore and my bench was even WORSE. When I switched up to a 3 day week, that's where I peaked at a 155 pound bench within a few months.

    So I guess the logical thing to try is to increase protein and report back.


    Well, This is certainly an issue “ My average protein daily is somewhere around 50 grams.”

    You should do that in ONE MEAL about 4-5 times a day. Eat !

    Lifting hurts the muscle….you eat, you spike your insulin, it’s a storage hormone and an anabolic hormone….you need protein to build.


    Get serious about 4 good meals 50-60 g pro each. See what happens.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  9. #9
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by userKP5VB0ZJ8GH View Post
    When I do workout, I get sore. All that DOMS has to indicate I'm doing something right.
    It tells me you're not training as regularly as you would have people believe.

    I almost never get DOMS except after a long layoff.
    Am I therefore become your enemy, because I tell you the truth?
    Galatians 4:16
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  10. #10
    Registered User userKP5VB0ZJ8GH's Avatar
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    Originally Posted by coachcalande View Post
    Well, This is certainly an issue “ My average protein daily is somewhere around 50 grams.”

    You should do that in ONE MEAL about 4-5 times a day. Eat !

    Lifting hurts the muscle….you eat, you spike your insulin, it’s a storage hormone and an anabolic hormone….you need protein to build.


    Get serious about 4 good meals 50-60 g pro each. See what happens.
    thanks man. I hope it's a simple diet modification.
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  11. #11
    Registered User TAWS6's Avatar
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    What program are you doing ?
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  12. #12
    Registered User Rsurf72's Avatar
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    Only 50g protein/day.
    If you want gains try something like breakfast, second breakfast, lunch, second lunch, then meal before bed.

    Depending on what time you sleep and wake up you could even have a 6th meal.

    These are not exact numbers, but 300g carb 200g protein 100g fat a day and you should be doing pretty good for yourself if your weightlifting atleast 3x a week.
    They say a gram of protein per lb of.bodyweight

    If you have a very physical job you may need more calories.

    I'm fairly new to weightlifting but have made strength gains the last few months. I'm 5'11 170 riding 2500-3000 calories a day.

    If you eat 3k calories/day and after a month have made zero progress, up the calories.

    Also good idea to weigh yourself fairly regularly.
    Remember, muscle gain is slow.
    Last edited by Rsurf72; 11-27-2021 at 01:28 AM.
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