Reply
Results 1 to 10 of 10
  1. #1
    Registered User dmx2004's Avatar
    Join Date: Apr 2021
    Age: 52
    Posts: 9
    Rep Power: 0
    dmx2004 is on a distinguished road. (+10)
    dmx2004 is offline

    Staying small after a year of working out

    Been working out for a year now, tried different programs, mixed and matched a few but haven't seen much progress at all, especially in my arms. They're still around 13.3 inches, which is only +0.3 inches from a year ago. I'm eating ~3500 calories a day, at least 170g protein, 7 hours of sleep a day, progressive overload, going to failure etc. I don't know if I'm overtraining or not so here's my current pull workout. I go to failure on the last set of everything.
    Deadlifts 3 sets of 3 heavy
    Pulldowns, 4 sets of 10
    seated close grip rows 4 sets of 10
    face pulls 3 sets of 10
    dumbbell bicep curls, 4 sets of 10
    Pull twice a week.
    I've seen people get bigger than me in months. I know I have terrible genetics for bodybuilding but I didn't know if it was so bad that I'm seeing practically no growth or if I was overtraining/undertraining. Also my left arm is lacking about a year behind my right, been doing an extra set on them for bicep curls, tricep extensions.
    Thanks for helping out!
    Reply With Quote

  2. #2
    Registered User paulinkansas's Avatar
    Join Date: Sep 2018
    Posts: 5,904
    Rep Power: 42870
    paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000)
    paulinkansas is offline
    Do squats. That was the standard answer in the late 90's on usenet misc.fitness.weights
    Furnished rental houses in Coffeyville Kansas. Bills paid, weekly rates, full kitchens, washer/dryer, cable/wifi. For traveling workers.
    Reply With Quote

  3. #3
    Moderator SuffolkPunch's Avatar
    Join Date: Jan 2007
    Location: Suffolk, United Kingdom (Great Britain)
    Posts: 54,159
    Rep Power: 1336696
    SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz
    SuffolkPunch is offline
    Before and after weight?
    What progress have you made with maximum effort lifts (can be given as, say, a 10RM - doesn't have to be a 1 rep maximum).
    Reply With Quote

  4. #4
    Registered User dmx2004's Avatar
    Join Date: Apr 2021
    Age: 52
    Posts: 9
    Rep Power: 0
    dmx2004 is on a distinguished road. (+10)
    dmx2004 is offline
    Originally Posted by paulinkansas View Post
    Do squats. That was the standard answer in the late 90's on usenet misc.fitness.weights
    I do squats, in fact I'm more impressed with my squat than my bench or deadlift. Progressing pretty well on it.
    Reply With Quote

  5. #5
    Registered User dmx2004's Avatar
    Join Date: Apr 2021
    Age: 52
    Posts: 9
    Rep Power: 0
    dmx2004 is on a distinguished road. (+10)
    dmx2004 is offline
    Originally Posted by SuffolkPunch View Post
    Before and after weight?
    What progress have you made with maximum effort lifts (can be given as, say, a 10RM - doesn't have to be a 1 rep maximum).
    I started at ~78kg as I was just fat really. Went all the way down to 69kg at the start of this year and now I'm at 74kg. Need to eat a little more as I lost weight in the past two weeks. Strength has been going up pretty well for squat and deadlift, but my bench is horrible. My chest is probably the weakest part of my body. I stopped doing barbell bench and moved to incline db bench as I didnt feel any chest activation at all on barbell, plus I can focus more on stabilisers and fixing imbalances. I just wanted to make sure I'm not progressing too slowly (in terms of size) since I know that you make the most gains ever in your first year of lifting and other than my strength going up, I haven't seen much size difference at all in the past year.
    Reply With Quote

  6. #6
    Moderator SuffolkPunch's Avatar
    Join Date: Jan 2007
    Location: Suffolk, United Kingdom (Great Britain)
    Posts: 54,159
    Rep Power: 1336696
    SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz
    SuffolkPunch is offline
    You've been losing weight, this always places a restriction on any muscle growth. Sometimes, people make no progress at all beyond the initial newbie gains while they are dieting. Although I think even experienced lifters can gain some in a mild calorie deficit.

    So calories is suspect #1

    Suspect #2 will be training effort - you aren't overtraining, very few people every truly do, especially casual lifters who aren't pro athletes. You might be taking last set to failure but how many hard sets do you do for each bodypart in the course of a week?

    Suspect #3 progressive overload strategy. Although I said that you aren't overtraining, going to failure on the last set isn't always the best plan. You need to ramp up efforts slowly over many workouts - even if the lead in to that is not maximum effort every time. It's like surfing a wave, if you are right at the peak of it, you will probably fall off the back and your ride will be over. If you do keep it reigned in but still make small incremental improvements every serssion, you should be able to do more total sets (more volume) which is strongly associated with muscle gain.
    Reply With Quote

  7. #7
    Registered User coachcalande's Avatar
    Join Date: Mar 2015
    Age: 56
    Posts: 3,545
    Rep Power: 12186
    coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000)
    coachcalande is offline
    Originally Posted by dmx2004 View Post
    Been working out for a year now, tried different programs, mixed and matched a few but haven't seen much progress at all, especially in my arms. They're still around 13.3 inches, which is only +0.3 inches from a year ago. I'm eating ~3500 calories a day, at least 170g protein, 7 hours of sleep a day, progressive overload, going to failure etc. I don't know if I'm overtraining or not so here's my current pull workout. I go to failure on the last set of everything.
    Deadlifts 3 sets of 3 heavy
    Pulldowns, 4 sets of 10
    seated close grip rows 4 sets of 10
    face pulls 3 sets of 10
    dumbbell bicep curls, 4 sets of 10
    Pull twice a week.
    I've seen people get bigger than me in months. I know I have terrible genetics for bodybuilding but I didn't know if it was so bad that I'm seeing practically no growth or if I was overtraining/undertraining. Also my left arm is lacking about a year behind my right, been doing an extra set on them for bicep curls, tricep extensions.
    Thanks for helping out!

    Hit me up- I’ll train you for free. We will bulk you up in no time. Follow me on Twitter and message me.
    "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!
    Reply With Quote

  8. #8
    Registered User paulinkansas's Avatar
    Join Date: Sep 2018
    Posts: 5,904
    Rep Power: 42870
    paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000)
    paulinkansas is offline
    Listen to him ^^^. I generally do 8 sets a week per bodypart. I take each set to where form breaks down, while progressing in reps each week.
    Furnished rental houses in Coffeyville Kansas. Bills paid, weekly rates, full kitchens, washer/dryer, cable/wifi. For traveling workers.
    Reply With Quote

  9. #9
    Multi-Platinum User radrd's Avatar
    Join Date: Apr 2018
    Posts: 6,434
    Rep Power: 72154
    radrd has much to be proud of. One of the best! (+20000) radrd has much to be proud of. One of the best! (+20000) radrd has much to be proud of. One of the best! (+20000) radrd has much to be proud of. One of the best! (+20000) radrd has much to be proud of. One of the best! (+20000) radrd has much to be proud of. One of the best! (+20000) radrd has much to be proud of. One of the best! (+20000) radrd has much to be proud of. One of the best! (+20000) radrd has much to be proud of. One of the best! (+20000) radrd has much to be proud of. One of the best! (+20000) radrd has much to be proud of. One of the best! (+20000)
    radrd is offline
    Mixing and matching programs isn't usually a recipe for success. Pick a well-regarded program and stick with it. You're also going to have to eat in a caloric surplus if you want to get bigger.

    Stop focusing so much on your arms. Don't stop training arms and don't pick a program like Starting Stregth that has little to no arm work, but focus on following your entire routine each day with intensity, consistency, good nutrition, and adequate rest/recovery. Arm development will follow along with everything else.
    Reply With Quote

  10. #10
    Registered User paulinkansas's Avatar
    Join Date: Sep 2018
    Posts: 5,904
    Rep Power: 42870
    paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000)
    paulinkansas is offline
    Do something to enhance your natural testosterone level. For me, I work in a medical clinic around 30 women of child bearing age. Most of them are pretty good good looking. I also do work that involves ladders, electricity, welding, natural gas and heavy diesel equipment.

    I haven't played a video game since 1995.
    Last edited by paulinkansas; 05-21-2022 at 08:41 AM.
    Furnished rental houses in Coffeyville Kansas. Bills paid, weekly rates, full kitchens, washer/dryer, cable/wifi. For traveling workers.
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
We support Ukraine and condemn war. Push Russian government to act against war. Be brave, vocal and show your support to Ukraine. Follow the latest news HERE