2 years later, 1 year of training, almost no results?

Discussion in 'Strength & Conditioning Discussion' started by Niels, Sep 4, 2019.

  1. Niels

    Niels Blue Belt

    Joined:
    Aug 10, 2016
    Messages:
    695
    Likes Received:
    505
    Here are two pictures of me, two years apart and a bit more than 1 year of weightlifting.
    (not the same angle since I don't take a lot of shirtless pics)

    I haven't noticed a huge amount of weight difference (even though I gained 2 kg's of fat in the year after the first pic and haven't lost any kilos since then so maybe recomposition?)

    Is this normal after 1 year of training (obviously with ups and downs since I have two exam periods of about month thanks to school)? If I look at myself now I feel like I have almost gained no muscle.

    Any tips?

    1)

    IMG_20190904_162926.jpg
    2)
    IMG_20190904_170859.jpg

    I know this isn't the right place to post, but there is no right forum and I don't like Bodybuilding.com as a forum.
     
  2. dissectingaorticaneurysm

    dissectingaorticaneurysm Night King Top Team

    Joined:
    Jan 23, 2019
    Messages:
    5,608
    Likes Received:
    13,817
    Your traps got bigger and you look slightly heavier overall. What's troubling is that your flatass pecs remained the same. Are you benching at all? Do a shitload more benching and rowing if you wanna fill out a tshirt.
     
  3. Niels

    Niels Blue Belt

    Joined:
    Aug 10, 2016
    Messages:
    695
    Likes Received:
    505
    I am benching, recently started increasing my dumbell bench weight. But I skipped a lot of the barbell bench because it really put a lot of stress on my shoulders.

    I will try to pick it up again and use less weight and improve form
     
  4. dissectingaorticaneurysm

    dissectingaorticaneurysm Night King Top Team

    Joined:
    Jan 23, 2019
    Messages:
    5,608
    Likes Received:
    13,817
    What kinda volume are you doing? More volume + more food (this is important).
     
  5. Niels

    Niels Blue Belt

    Joined:
    Aug 10, 2016
    Messages:
    695
    Likes Received:
    505
    -dumbell bench press: 14,5 kg in each hand
    -incline dumbell bench press: 14,5 kg in each hand
    -barbell bench press: 47,5kg (often less sets since my shoulders often hurt because of it)

    I weigh 66-68kg at 178cm BTW... So I've got some work to do
     
    Last edited: Sep 4, 2019
  6. dissectingaorticaneurysm

    dissectingaorticaneurysm Night King Top Team

    Joined:
    Jan 23, 2019
    Messages:
    5,608
    Likes Received:
    13,817
    I meant volume as in how many sets and reps. 5 sets of 10 reps is a good mass builder to start off with. Do an equal amount of rows for each bench set you do.
     
  7. Niels

    Niels Blue Belt

    Joined:
    Aug 10, 2016
    Messages:
    695
    Likes Received:
    505
    Fuck, yeah sorry I copied that from another post and then forgot to add the amount of sets and reps.
    For the dumbell presses I do 3 sets of 12 reps, for the barbell bench press 2 sets mostly due to shoulder pain of 8 reps

    So more sets and how many different exercises then?

    And rows for back muscles you mean then?
     
  8. AlanGregson

    AlanGregson Yellow Belt

    Joined:
    Jun 21, 2019
    Messages:
    211
    Likes Received:
    475
    whats's your diet like, you look like a typical ectomorph body type, you should be eating a lot and avoiding cardio intensive exercises. Im the same height as you and weigh 77-80kg, although im a rare mesomorph, very muscular build. How often do you lift a week and are you inducing enough stress for muscle growth.
     
  9. Niels

    Niels Blue Belt

    Joined:
    Aug 10, 2016
    Messages:
    695
    Likes Received:
    505
    4 times a week, don't pay a lot of attention to diet, but I take 60g of protein powder per day
     
  10. AlanGregson

    AlanGregson Yellow Belt

    Joined:
    Jun 21, 2019
    Messages:
    211
    Likes Received:
    475
    you should pay a lot of attention to diet. Diet is more important than exercise. If you don't eat enough you're not gonna grow regardless of how much you exercise
     
  11. JauntyAngle

    JauntyAngle International man of mystery

    Joined:
    Dec 15, 2006
    Messages:
    7,341
    Likes Received:
    833
    Location:
    Classified
    A lot of factors determine muscle growth... but one of them is that your muscles will be as big as they need to be to move the weight you are lifting. I'd guess that your muscles are not that developed because you are lifting pretty light weights, and you are rarely increasing the weights much.

    So aside from food and sleep and so on, you almost certainly need to do more sets and reps, and push for heavier weights. Getting on a proper program is a good thing, but also don't sell yourself short. You can probably do much much more work than you are currently doing, and you can probably push yourself harder.

    And if barbell bench hurts your shoulders, do other exercises. But don't cut the volume. Do more. More. Heavier. More.
     
    Niels likes this.
  12. dannysmith

    dannysmith Blue Belt

    Joined:
    Aug 18, 2011
    Messages:
    655
    Likes Received:
    91
    Looks like you need to start lifting and eating.
     
  13. Niels

    Niels Blue Belt

    Joined:
    Aug 10, 2016
    Messages:
    695
    Likes Received:
    505
    Thanks for the input
     
  14. Davem10

    Davem10 Brown Belt

    Joined:
    Mar 19, 2010
    Messages:
    2,974
    Likes Received:
    3,365
    Eat a lot more

    Also

    Move to using machines, if you want to bodybuild, machines are excellent

    You want to really feel the target muscle working

    For example

    I had a very strong bench for my size, but my chest mass wasn't great. I couldn't feel loads of chest involvement, it was a mix of chest shoulder and tricep

    I then began primarily using the chest fly machine, I could feel the burn solely in my chest...... My chest grew much faster as a result

    You overall strength will certainly take a hit doing this but your muscles will grow
     
  15. Niels

    Niels Blue Belt

    Joined:
    Aug 10, 2016
    Messages:
    695
    Likes Received:
    505
    I train at home with freeweights only, I really can't afford machines.

    I've got a bench, EZ-bar, barbell and dumbells
     
  16. RS86

    RS86 White Belt

    Joined:
    Aug 30, 2019
    Messages:
    8
    Likes Received:
    5
    Food

    And continue training hard. I was a similar build but persevered and got the results I wanted in time. This is me earier this year vs me at 17 (15 years progress). Food is the most important factor IMO, without optimal calories you're just spinning your wheels
     

    Attached Files:

  17. wufabufa

    wufabufa Black Belt

    Joined:
    Sep 2, 2003
    Messages:
    5,679
    Likes Received:
    8,508
    Location:
    All over the damn place
    Progressive overload is really the main principle you need to execute. You should be aiming for either more weight, more reps, less rest between sets, or even an extra set. You may not set PR's every time you train but keeping track of your progress is a key component gain strength and size. Those light dumbbells you're using certainly aren't offering your enough resistance to stimulate muscle growth. 30lb dumbbells are only going to take you so far.

    If you can't get to a gym even then try switching to calisthenics. There are lots of crazy hard variations and progressions to work towards. Hell, make a sand bag and do weighted crunches, push ups, pull ups, lunges, bulgarian split squats ect ect. Never Gymless, Convict Conditioning, Complete Calisthenics, and You Are Your Own Gym are all good books/references to give you ideas on how to challenge yourself with a minimal amount of equipment along with literally millions of YouTube videos on the subject. But if you're serious about getting bigger a gym is going to be a more efficient use of your time. And if you're going to a well equipped gym then hopping on a proven beginner lifting program is going to benefit you greatly along with eating a caloric surplus.

    You can't keep half-assing things and expecting results.
     
    j-boxing and Gregoire1 like this.
  18. 241

    241 500k newbie

    Joined:
    Dec 24, 2015
    Messages:
    292
    Likes Received:
    651
    Just looking at your lifts and you're inclining the same as flat bench. This tells me u aren't pushing your flat bench hard enough because flat should be a higher weight than incline.
    Try and hit close to 3000cal a day, use the app my fitness pal to help track everything and start pushing all your exercises to as close til failure as possible.
    Lastly don't think protein is the only macro u need. Carbs and fat play a big role as well so you gotta start eating big or u ain't goin no where. Good advice from @RS86
     
    Niels likes this.
  19. maximus__

    maximus__ Blue Belt

    Joined:
    Jan 2, 2007
    Messages:
    812
    Likes Received:
    330
    Location:
    melbourne, australia
    Read the faq. Adjust your diet and program. Good luck
     
    j-boxing likes this.
  20. Oliver Clothesoff

    Oliver Clothesoff Brown Belt Platinum Member

    Joined:
    Jan 4, 2015
    Messages:
    3,282
    Likes Received:
    3,254
    It's genetics. You'd have to go back in time and get different parents. At least you're not fat. ;)
     

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.