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Alexandro
Apr Member 2023

Alexandro

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knilB said :
In a bit of a predicament.

I train 5-7 days a week (depending on work) for 1-2 hour sessions a time. I train properly, eat (relatively) well and work hard. I don't do much cardio (swimming if I have time and some cross-trainer occasionally).

However, the only progress I ever seem to make is strength. I really struggle to put on much size. Friends say they've noticed and my training partner says he can tell when I'm looking bigger but I really can't see any significant difference between now and the first time I stepped foot in the gym.

I've been going for a while, I'm not new to it, so I'm not one of those guys who can't see any results after 2 weeks and quits.

I'm getting stronger by the day but it doesn't reflect aesthetically. Am I doing something wrong here?? I can't put my finger on it.

all my sets are medium to high weight and is 3x12.. i get bigger relatively fast.
i got a feeling u aim too much for high weight low reps.. that creates volume.

dont go to the gym to show others you can lift alot. :)

25-Feb-2014 20:49:15

S A V l 0 R
May Member 2018

S A V l 0 R

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Vinni XV said :
snow is melting , sun is starting to break thru , flowers starting to pop up ... time to start cutting peepz
Amen to that, already lost my scaper's tan from my cardio sesh

knilB said :
I'm getting stronger by the day but it doesn't reflect aesthetically. Am I doing something wrong here?? I can't put my finger on it.
-I've often heard working out more than 45min-hour is overtraining. If this is the case your muscles possibly not repairing properly, due to the lack of rest. (Same could be said if you're not getting the recommended 8 hours of sleep, you'll end up storing more fat losing that aesthetic appeal)

Vinni XV said :
heavy weight feels more satisfactory but everyone can throw weight up with that said, check your form, its one thing to power through a workout, but form will always matter the most for visual aesthetics.

-I think cardio is next thing to check, should definitely do more of it, it'll make you much leaner. (Don't know your BF%, but I want to assume 20+) Also, to incorporate it more, just maintain 85% of your max heart rate for 20 minutes to get a quick cardio session. This should prevent boredom/time management. (P.S. ladder drills, that is all.)

-Lastly, I can only think nutrition, try to balance your protein intake.  I'd say 1-1.2g protein/lb and divide it evenly into 3-5 meals. (Nuts make life so much easier when doing this, just make it a snack in between larger meals.) Sodium could also be a culprit, water holds in more than you could imagine, try to avoid having too much.

I know I'm not one to give much advice, but I think those are some things you could look into more in depth.

27-Feb-2014 02:06:22

Alexandro
Apr Member 2023

Alexandro

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can only agree with what S A V I O R said

personally i dont do cardio.. but if my bf was over 14% i would...
look into hypertrophy training for size gains

progressive overload , dont kill yourself with heavy weights off the bat
you will notice the guys who are the biggest are usually using medium weights.

its actually recommendable cause if you lift lower weight -you dont have to struggle with- you actually can perform your sets much better. (better form in general)

the guys with the heaviest of weights most the time have horrible form and their bodies are not to write home about.

maybe im wrong for assuming but i think most of the people in this thread are trying to bodybuild to look better in general.. not to do weightlifting. theres a big difference.

27-Feb-2014 03:04:31

knilB
Nov Member 2023

knilB

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@all of the above (cba quoting like 3-4 posts);

I don't lift like a "weightlifter" that's why I'm somewhat confused. I keep my weights relatively light for 3-4 sets of everything at 10-12 reps. E.g. - I'll bench 60-70kg for 4 sets of 12. I do flies with 16kg dumbells, 4 sets of 10. Barbell curl with 25-30kg for 4 sets of 10-12. Plenty of supersets incorporated.

As you can see, I REALLY don't go in there to impress with my lifts. It's all about my technique. Only reason I mentioned my increase in strength is because that is what's most noticeable. Benching 4x12 70kg becomes easier and I have to step it up to 4x12 80kg etc.

If I can't do at least 3 sets of something for at least 10 reps, I lower the weight until I can.

Whilst my nutrition isn't bad, it does need fine tuning. I'm 6'5, 115kg and think I'm undereating a little but I wouldn't have thought it was significant enough to stunt my progress.

28-Feb-2014 13:19:22 - Last edited on 28-Feb-2014 13:27:55 by knilB

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