Been going to the gym consistently for over a year, I have very slow progress. Why?
01-07-2016, 04:01 PM
Hey guys, I’ve recently posted in the Newbie forum and got great responses. Everyone is super helpful here. So I decided I would try to make a fitness thread as well on this site. I’ve been going to the gym consistently for over a year now however my gains have been pretty bad. I’m wondering how to fix that. This is a very long detailed post so if you don’t feel like reading it that’s fine.
Okay so my stats:
Start:
age:just turned 16
weight: 60kg
height: 182cm
deadlift:40kg
bench press:5kg x2 with dumbbells
squat:10kg small bar
Now:
age:17
weight: 87kg
height: 185cm
deadlift:135kg
bench press:50kg and 55kg decline
squat:80kg
progress pics: http://imgur.com/a/dMbHE First one is when I started, last two are now.
Sleep and diet:
I’ve been bulking on 3000 calories the whole time with macros 40p/30f/30c, tracked with myfitnesspal and the occasional cheatmeal. I’ve got 7-8 hours of sleep most of the time if I don’t have a week/few weeks where I feel really depressed and got trouble sleeping.
Program:
First 4 months I did stronglifts 5x5 when I was learning everything about lifting. I also read a whole lot about fitness and got a good idea about how to approach this.
Then I started doing PPL but I got shoulder problems and switched up my routine a few times. This is my current routine. I’ll do Pull Push (+abs) Rest Pull Push Legs (+abs) rest and repeat. so 2x Push 2x Pull 1x Legs each week, going 5x a week.
Push:
(Decline) bench press 3x5 (decline for shoulder health)
One handed landmine barbell press (this is replacement for incline bench, for shoulder health)
Tricep pulldowns 3x12
Face pulls 3x12 (for shoulder health)
Pull:
Dumbbell rows 3x8 (used to do pullups here but my shoulders react very bad to those even assisted)
T-bar rows 3x8
Bicep curls 3x12
Legs:
Squat 3x5
Deadlift 1x5
Abs 3x15
It’s very modified for my shoulders. I don’t have it on pull workouts unless I do pullups, but on push workouts about 30% of the time I have extreme discomfort on the shoulders/side of the pec. Like in this picture here. http://imgur.com/YdAReM7 It’s not pain. Just discomfort. I feel it about 30% of the time I bench press, it’s very inconsistent. However when I feel it I get like 3 reps less than I got last workout. And when I don’t feel it I often only progress like 1 rep every week making it very slow. Went to 4 different physios including a sports physio in the past 6 months and none of those have helped and didn’t really know what it was. Some of them didn’t even recommended stretches or anything. Here’s a form check for bench press with 40kg, I know I wasn’t locking out but that was because I was doing it really quick and I didn’t want to bother the guy filming me anymore. Normally I do lockout, and then I push the bar towards the rack, not in a straight line up. I retract my scapula and focus on bending the bar. https://www.youtube.com/watch?v=HP50BulfkoQ
I’ve posted this form check on bodybuilding.com as well and I don’t think my form is the problem. Because it didn’t go away I switched to dumbbell bench press. That helped for a few weeks. Then i got the same problem. I went to decline bench press, it helped for a few weeks, then it got the same problem. The general advice for this would be go to the doctor/physiotherapist however I’ve done that a lot and the problem always comes back.
To give an example my last 3 weeks of progress on decline bench press:
Workout 1 52.5kg x6
2 52.5kg x8 (good day)
3 55kg x5 (felt okay)
4 55kg x6 (felt okay)
5 55kg x6 (don’t know why I didn’t progress at all here, I ate and slept well.)
6 55kg x3 (the weird shoulder discomfort thing again)
As you can see that’s very slow progress. I’ve also had some problems with my knees but I think those are just growing pains. I have to go easy on the squats that’s why my squats didn’t progress much at all either. And since I’ve done PPL I do squats 1x a week not 3x a week. Only my deadlift progresses consistently. Maybe because I have long arms so benching is harder and deadlifting is easier.
So the main things are my shoulders really sit in the way of me progressing and if I have a few workouts where my shoulders don’t bother me I don’t really progress fast either. I know you guys aren’t doctors and stuff but the real life doctors/physiotherapists have been pretty terrible so I might as well give it a try here. My goal is to look good, but I know that I have to have strength as well to build muscle. Thanks for reading. If anyone has any advice regarding any of this I'd be glad to hear it.
Okay so my stats:
Start:
age:just turned 16
weight: 60kg
height: 182cm
deadlift:40kg
bench press:5kg x2 with dumbbells
squat:10kg small bar
Now:
age:17
weight: 87kg
height: 185cm
deadlift:135kg
bench press:50kg and 55kg decline
squat:80kg
progress pics: http://imgur.com/a/dMbHE First one is when I started, last two are now.
Sleep and diet:
I’ve been bulking on 3000 calories the whole time with macros 40p/30f/30c, tracked with myfitnesspal and the occasional cheatmeal. I’ve got 7-8 hours of sleep most of the time if I don’t have a week/few weeks where I feel really depressed and got trouble sleeping.
Program:
First 4 months I did stronglifts 5x5 when I was learning everything about lifting. I also read a whole lot about fitness and got a good idea about how to approach this.
Then I started doing PPL but I got shoulder problems and switched up my routine a few times. This is my current routine. I’ll do Pull Push (+abs) Rest Pull Push Legs (+abs) rest and repeat. so 2x Push 2x Pull 1x Legs each week, going 5x a week.
Push:
(Decline) bench press 3x5 (decline for shoulder health)
One handed landmine barbell press (this is replacement for incline bench, for shoulder health)
Tricep pulldowns 3x12
Face pulls 3x12 (for shoulder health)
Pull:
Dumbbell rows 3x8 (used to do pullups here but my shoulders react very bad to those even assisted)
T-bar rows 3x8
Bicep curls 3x12
Legs:
Squat 3x5
Deadlift 1x5
Abs 3x15
It’s very modified for my shoulders. I don’t have it on pull workouts unless I do pullups, but on push workouts about 30% of the time I have extreme discomfort on the shoulders/side of the pec. Like in this picture here. http://imgur.com/YdAReM7 It’s not pain. Just discomfort. I feel it about 30% of the time I bench press, it’s very inconsistent. However when I feel it I get like 3 reps less than I got last workout. And when I don’t feel it I often only progress like 1 rep every week making it very slow. Went to 4 different physios including a sports physio in the past 6 months and none of those have helped and didn’t really know what it was. Some of them didn’t even recommended stretches or anything. Here’s a form check for bench press with 40kg, I know I wasn’t locking out but that was because I was doing it really quick and I didn’t want to bother the guy filming me anymore. Normally I do lockout, and then I push the bar towards the rack, not in a straight line up. I retract my scapula and focus on bending the bar. https://www.youtube.com/watch?v=HP50BulfkoQ
I’ve posted this form check on bodybuilding.com as well and I don’t think my form is the problem. Because it didn’t go away I switched to dumbbell bench press. That helped for a few weeks. Then i got the same problem. I went to decline bench press, it helped for a few weeks, then it got the same problem. The general advice for this would be go to the doctor/physiotherapist however I’ve done that a lot and the problem always comes back.
To give an example my last 3 weeks of progress on decline bench press:
Workout 1 52.5kg x6
2 52.5kg x8 (good day)
3 55kg x5 (felt okay)
4 55kg x6 (felt okay)
5 55kg x6 (don’t know why I didn’t progress at all here, I ate and slept well.)
6 55kg x3 (the weird shoulder discomfort thing again)
As you can see that’s very slow progress. I’ve also had some problems with my knees but I think those are just growing pains. I have to go easy on the squats that’s why my squats didn’t progress much at all either. And since I’ve done PPL I do squats 1x a week not 3x a week. Only my deadlift progresses consistently. Maybe because I have long arms so benching is harder and deadlifting is easier.
So the main things are my shoulders really sit in the way of me progressing and if I have a few workouts where my shoulders don’t bother me I don’t really progress fast either. I know you guys aren’t doctors and stuff but the real life doctors/physiotherapists have been pretty terrible so I might as well give it a try here. My goal is to look good, but I know that I have to have strength as well to build muscle. Thanks for reading. If anyone has any advice regarding any of this I'd be glad to hear it.