Not getting the results I’m hoping for please advise

[shiidontknow]

I apologize if this post is too long, but I’m at the end of my rope and hoping for some help.

TLDR: Not sure I’m doing all that I can to attain my goal of adding muscle. Please advise on workout routine.

I’ve done everything from stronglifts to 5/3/1 btm to CrossFit to hypertrophy routines. I have seen some improvement particularly in the last 3-4 years but nothing close to what I was hoping. I feel like I’m doing something wrong and possible wasting my time.

I am a hard gainer, take that how you will. But I’ve consistently ate 4K+ calories per day for a month straight with no increase in weight twice. All other times I’m at 3k+ calories per day with correct macros according to MyFitnessPal. I have narrow wrists and ankles, and am 5’10”. Currently at 168 lbs, with 178 lbs being my heaviest.

Current SBD 1RM:

S:330 lbs
B:275 lbs
D:405 lbs

Current routine:

Workout 3 times per week usually M,W,SAT.

Chest/tri:

BB bench 4x12@175
Ring dip 4x12
Decline DB supinated press 4x12@40
Hi cable fly 4x12@80
EZ bar pullover 4x12@65
Rope push down 4x12@50
Overhead rope pull 4x12@50



Back/bi:

Cable lat pull 4x12@140
Underhand cable lat pull 4x12@120
Cable row 4x12@130
Cable face pull 4x12@50
DB Rear delt raise 4x12@30
EZ curl 4x12@75
DB hammer curl 4x12@40
DB preacher curl 4x12@30



Legs/shoulders/abs

Squat 4x12@185
Leg ext 4x12@110
Leg curl 4x12@55
DB shoulder press 4x12@#45
DB front raise 4x12@25
Ab wheel roll 4x12
55 seconds bicycle kick X4


I wish I could afford a coach but here I am asking for mercy from strangers lol. Thanks for your responses.

 

[Lee_48157]

What’s your daily activity like? Your macros don’t mean anything for gaining say if you’re doing 15-20k steps a day at work or something like that?

Sleep?

How much protein carbs fat are you typically eating? Is this a consistent diet so you can accurately scale up or down?

Hydration?

In your training are you moving the weight for numbers or are you actually doing full (or close to) full ROM stretching & squeezing through your movements?

Typically I see alot of ppl that know their training weights are more worried what’s on the bar than correctly moving that load for hypertrophy.

Also in your listed lifts you only have one weight listed for x number of sets.. is that your top weight you work up to or are you for example doing 4 sets of squats all at 185bs for 12 reps?

That could be an issue if that’s the case as well, if you can use the same weight on your 1st set as the last one your likely not pushing yourself the way you need to in order to make gains.

Are you taking any PEDs?


Some other variables that you gotta look into

My wife is a hard gainer as well she is 5’11” and started at 132 lbs 9 years ago and just now broke 160 lbs a few months back (all natural) it takes a long time to progress being a hard gainer. I’m the opposite I’m always hungry and could gain 10 lbs a week ( not good weight) if I wanted to eat how my hunger tells me to eat lol.

Good luck keep on keeping on man

 

[shiidontknow]

What’s your daily activity like? Your macros don’t mean anything for gaining say if you’re doing 15-20k steps a day at work or something like that?

I do work in construction so usually 15-20k steps a day.

Sleep?

6-7 hours per night. I have a young child so sleep is definitely a tough one.

How much protein carbs fat are you typically eating? Is this a consistent diet so you can accurately scale up or down?

I do well with the bulking diet for 3-4 months at a time then get discouraged and just eat what I want. Last logged day on MFP had me at C:500G, F:170G, P:185G

Hydration?

Don’t keep the best track of water intake but I have issues with pissing way too often. I would say at least 24 oz to 64 oz a day.

In your training are you moving the weight for numbers or are you actually doing full (or close to) full ROM stretching & squeezing through your movements?

I have paid a lot more attention to feeling the muscle work the past few months. I had been focusing on numbers too much in the past. I will do a 20 second flex of the muscle I am working between sets every workout.

Typically I see alot of ppl that know their training weights are more worried what’s on the bar than correctly moving that load for hypertrophy.

Also in your listed lifts you only have one weight listed for x number of sets.. is that your top weight you work up to or are you for example doing 4 sets of squats all at 185bs for 12 reps?

I have been trying progressive overload. I start at 4x8 at listed weights and add 2 reps per week until I get to 12 reps. Then I will add 10lbs to every lift and start the cycle over.

That could be an issue if that’s the case as well, if you can use the same weight on your 1st set as the last one your likely not pushing yourself the way you need to in order to make gains.

Are you taking any PEDs?

Currently cruising but will be starting a blast of 600 mg test c per week for 20 weeks

Some other variables that you gotta look into

My wife is a hard gainer as well she is 5’11” and started at 132 lbs 9 years ago and just now broke 160 lbs a few months back (all natural) it takes a long time to progress being a hard gainer. I’m the opposite I’m always hungry and could gain 10 lbs a week ( not good weight) if I wanted to eat how my hunger tells me to eat lol.

Good luck keep on keeping on man

Thanks for the response man I appreciate it. I’ll just reply to your questions up above.

 

[jumdumpster]

your numbers are essentially beginner
you need to run a real program
you can find programs from reputable coaches that you can buy and input numbers into their spreadsheet. youll just be running their program with no individualization but thats fine
youd make more progress actually dialing im training than taking drugs at this point

 

[shiidontknow]

your numbers are essentially beginner
you need to run a real program
you can find programs from reputable coaches that you can buy and input numbers into their spreadsheet. youll just be running their program with no individualization but thats fine
youd make more progress actually dialing im training than taking drugs at this point

Is 5/3/1 not a real program? Or John Meadows warlock?

 

[Lee_48157]

I do work in construction so usually 15-20k steps a day.

6-7 hours per night. I have a young child so sleep is definitely a tough one.

That’s not a deal breaker. ppl sleep less than that and can still grow.

I do well with the bulking diet for 3-4 months at a time then get discouraged and just eat what I want. Last logged day on MFP had me at C:500G, F:170G, P:185G

So at that count your around 2700 cals a day. Based on your current line of work I would suggest trying to get that up even more. The macros don’t look terrible however (also depends on the quality of food you’re eating) not just some Ho hos and a couple protein shakes or something lol. I know getting meals in during your day isn’t easy. I remember eating every meal cold when I was an apprentice, because we got 10 min breaks which didn’t allow for me to
Use a microwave so I just had to eat it cold. Gotta do what you gotta do to get the meals in. My wife bought an hard boiled egg cooker which does 6 eggs at a time, and she is in Health care so her breaks are all over the place and limited as well, and she will just pop a hard boiled egg in her mouth in between doing paperwork and her patients.

There’s alot of ways to skin a cat, and I’m definitely on your side for understanding how tough getting in meals can get sometimes, but you just gotta want It bad enough to make shit happen.

I wear an Apple Watch and today for example I went in trained legs, then came to work I have abt 13,500 steps so far and it’s telling me I burned 1876 cals already w still 4 hrs of my shift to go. I weigh 237 lbs if you can sort of reference that off just how much food you need esp being a hard gainer like yourself. Me I can get weight no problem, but still you get the point I’m trying to make here hopefully.

Don’t keep the best track of water intake but I have issues with pissing way too often. I would say at least 24 oz to 64 oz a day.

This is absolutely the biggest issue I have with everything you said. I am also a blue collar worker, and am on my feet everyday 12+ hours 5-6 days a week. I cannot stress to you how important it is to drink more water. Your performance is going to severely be impacted working construction all day, then trying to go lift. You’re dehydrated my man! The pissing thing is common, and just tells me your body’s been so used to this little of water whenever you try to give it any more than usual it’s getting rid of it. Try drinking a gallon at LEAST, preferably more if you want to start seeing results, feeling better, looking better, and performing better all around. Also salt your food every meal ( if your sweating at work) Your body will get used to the water intake and not have to piss so much. I also recommend some sort of electrolyte powder or something to add to your water everyday. I notice the difference on days when I have mine and don’t. Esp being skilled labor in the summer you need to be hydrated and your body needs way more water than you’ve been drinking.

I have paid a lot more attention to feeling the muscle work the past few months. I had been focusing on numbers too much in the past. I will do a 20 second flex of the muscle I am working between sets every workout.

I have been trying progressive overload. I start at 4x8 at listed weights and add 2 reps per week until I get to 12 reps. Then I will add 10lbs to every lift and start the cycle over.

That could be an issue if that’s the case as well, if you can use the same weight on your 1st set as the last one your likely not pushing yourself the way you need to in order to make gains.

Currently cruising but will be starting a blast of 600 mg test c per week for 20 weeks

Thanks for the response man I appreciate it. I’ll just reply to your questions up above.

 

[shiidontknow]

That’s not a deal breaker. ppl sleep less than that and can still grow.

So at that count your around 2700 cals a day. Based on your current line of work I would suggest trying to get that up even more. The macros don’t look terrible however (also depends on the quality of food you’re eating) not just some Ho hos and a couple protein shakes or something lol. I know getting meals in during your day isn’t easy. I remember eating every meal cold when I was an apprentice, because we got 10 min breaks which didn’t allow for me to
Use a microwave so I just had to eat it cold. Gotta do what you gotta do to get the meals in. My wife bought an hard boiled egg cooker which does 6 eggs at a time, and she is in Health care so her breaks are all over the place and limited as well, and she will just pop a hard boiled egg in her mouth in between doing paperwork and her patients.

There’s alot of ways to skin a cat, and I’m definitely on your side for understanding how tough getting in meals can get sometimes, but you just gotta want It bad enough to make shit happen.

I wear an Apple Watch and today for example I went in trained legs, then came to work I have abt 13,500 steps so far and it’s telling me I burned 1876 cals already w still 4 hrs of my shift to go. I weigh 237 lbs if you can sort of reference that off just how much food you need esp being a hard gainer like yourself. Me I can get weight no problem, but still you get the point I’m trying to make here hopefully.

This is absolutely the biggest issue I have with everything you said. I am also a blue collar worker, and am on my feet everyday 12+ hours 5-6 days a week. I cannot stress to you how important it is to drink more water. Your performance is going to severely be impacted working construction all day, then trying to go lift. You’re dehydrated my man! The pissing thing is common, and just tells me your body’s been so used to this little of water whenever you try to give it any more than usual it’s getting rid of it. Try drinking a gallon at LEAST, preferably more if you want to start seeing results, feeling better, looking better, and performing better all around. Also salt your food every meal ( if your sweating at work) Your body will get used to the water intake and not have to piss so much. I also recommend some sort of electrolyte powder or something to add to your water everyday. I notice the difference on days when I have mine and don’t. Esp being skilled labor in the summer you need to be hydrated and your body needs way more water than you’ve been drinking.

Thanks for the thoughtful, well explained response again man. What trade are you in? I’m an electrician myself.

I will start tracking and drinking more water. I felt like I was doing good because I drink more than the average person, but I’m sure still no where near enough. I’ll just have to stop to piss every 10 minutes I guess lol. Hopefully I do get used to it like you say.

That is a shit ton of burned calories for sure. I’m guessing that is adding to my issues. I set my goal calories for 3600 per day, which I will try for a month and adjust up if I’m not gaining.

I gotta ask what are you doing for daily caloric intake? Are you currently bulking? Would you suggest doing something different for a workout than I’m currently doing? I’ve been told by others to jump back on 5/3/1 while I’m bulking. Just kind of feeling lost lately to be honest.

 

[Lee_48157]

Thanks for the thoughtful, well explained response again man. What trade are you in? I’m an electrician myself. Tool & Die maker.

I will start tracking and drinking more water. I felt like I was doing good because I drink more than the average person, but I’m sure still no where near enough. I’ll just have to stop to piss every 10 minutes I guess lol. Hopefully I do get used to it like you say.

Yeah takes time man, but definitely try to get that up.

That is a shit ton of burned calories for sure. I’m guessing that is adding to my issues. I set my goal calories for 3600 per day, which I will try for a month and adjust up if I’m not gaining.

I gotta ask what are you doing for daily caloric intake? Are you currently bulking? Would you suggest doing something different for a workout than I’m currently doing? I’ve been told by others to jump back on 5/3/1 while I’m bulking. Just kind of feeling lost lately to be honest.

I’m at more of a maintenance now.
M1 pre lift meal
50g COR
15g almond butter
1bananna
120g Turkey or chicken

M2 post workout
200g chicken or Turkey
150 white rice

M3
220 chicken or Turkey
75g quinoa
10g of olive oil
1c of random veggie ( I rotate from, Costco frozen mixed veg, asparagus on the grill, speghetti squash, butternut squash, zucchini squash)

M4
Same thing as m4

M5 (typically after I get home from work)
2 scoops iso
1 serving of spinach
5g of psyllium husk powder
30g almond butter

Whatever that equals out to I’m not sure, but this has me steady in the high 230s

 

[Aoi_611]

1. You are a hard gainer with less than great genetics - not talking shit here because I’m in the same boat and I know what it feels like. In a case like that you are literally going to have to do everything right. The execution of your lifts needs to be a 10/10, ie spend time in the eccentric of all your lifts. The magic of hypertrophy happens in the stretch under load. Get comfortable in the bottom of your presses and squats and milk the fuck out of it. The real stimulus is in the lengthened and mid portion of your lifts. Focus on that range. Relish the hard part of the lift and progress it. That’s the effective range. Rather than doing 4 sets with so so execution do an effective 2 sets with adequate load and 10/10 execution.

2. The frequency of your workouts is too low. This coupled with so so execution will get you nowhere. I’d suggest a 3 on 1 off and 2 on split, or 3 on 1 off and repeat like a pull push legs deal. Ideally you want to push as much frequency so long as you can recover from it, which brings us to another point…

3. Prioritize recovery. It seems like you’re putting out a lot of physical activity outside of the gym. Get as much rest and recovery as you are able to. Nothing wrong with doing jack shit sometimes. Lay around, bang your gf whatever. Just clear your mind and relax your cns. Studies have shown that adequate sleep and rest give people PED level output when it comes time to do the work.

4. Seems like your physical activity is exceeding your calorie intake. Play around with a BMR calculator and get an idea of what your actual expenditure is. Based on what I’ve read, I imagine it is pretty high. You’re going to need to be in a surplus to put on tissue but your going to have to experiment to find the intake that has you gaining at the right rate without spilling over. Ideally this is 1lb/week and could be as much as 5k calories a week. Experiment and find out, then dial in from there.