Help. Slow muscle growth
supotLifter
Posts: 15
Hello. Throughout he years, medyo inconsistent yung pag weweights ko and malakas din ako mag cardio dati so hindi talaga ako naka pag build ng muscle.
Last year, triny ko mag weights lang para lumaki for 2 months. And then ngayon ulit mga 2 1/2 months na ako nag weiweights ulit.
Sinusundan ko lahat ng good advice i.e. sa thread na ito
Consistent yung training ko, diet, etc. Hardcore ang effort and discipline. Hindi lang ako genetically gifted, un lang naiisip kong dahilan. At mabilis akong tumaba kesa mag gain ng muscle.
Yung naiisip ko lang reason bakit supot yung progress ko ay:
Supplements
Tinetake ko lang protein powder. Sobrang importante po ba ang mga
inaadvocate sa mga sites nito ?
Lately iniisip ko mag steroids para gumanda katawan ko kase parang sobrang bagal mag react ng katawan ko at ang hirap lumaki. Kung lumaki nga ng konti, bilis ko naman tumaba.
Any help appreciated,
Salamat
Last year, triny ko mag weights lang para lumaki for 2 months. And then ngayon ulit mga 2 1/2 months na ako nag weiweights ulit.
Sinusundan ko lahat ng good advice i.e. sa thread na ito
Consistent yung training ko, diet, etc. Hardcore ang effort and discipline. Hindi lang ako genetically gifted, un lang naiisip kong dahilan. At mabilis akong tumaba kesa mag gain ng muscle.
Yung naiisip ko lang reason bakit supot yung progress ko ay:
Supplements
Tinetake ko lang protein powder. Sobrang importante po ba ang mga
inaadvocate sa mga sites nito ?
Lately iniisip ko mag steroids para gumanda katawan ko kase parang sobrang bagal mag react ng katawan ko at ang hirap lumaki. Kung lumaki nga ng konti, bilis ko naman tumaba.
Any help appreciated,
Salamat
Comments
military press mga ganon din. Deadlift, mga 160+ 8-10 reps.
Bench Press lang yung hindi ko nagagawa ngayon dahil sa bahay lang ako for now and di pa nakaset up yung bench so elevated fast push ups lang for the time being.. pero mag start na ako mag bench soon.
ung weight ko mga 140. Height 5'7 1/2. Medyo magaan ako pero dami ko kasing stubborn fat sa midsection kaya pangit yung itsura ko pag nag gain masyado ng fat. Very clean yung diet ko. Turning 29 years old na.Yung goal ko ay mag gain pero maging low body fat din at cut, so plano ko mag mga 2 month bulk then 2-3 week cut cycles... Medyo preparing na ako para mag cut for the first time ngayon...
Hindi ko kaya psychologically mag gain masyado kase bilis pumanget katawan ko pag tumaba so ngayon medyo feeling ko tumataba na akoprogress wise, may progress naman ako in strength, military press pinaka ramdam ko.
ung badtrip lang pag cinocompare mo sarili mo sa iba.. ung ibang tao kase sobrang bilis ng gains nila... and naturally gaganda ng mga katawan... nakaka inggit lang
Lift more, eat more, recover-relax more.... yan lang.... ganyan din mindset ko dati.... ngayon di gaano lumalaki pero im still on it for aiming my goal..... aabot rin tayo doon... like they said: 5lbs is a forward march for us.... kahit sa akin 2lbs ok na yun,.... basta pursue mo lang and motivate.....
LOL
"ang mainip, talo"
yan lang po masasabi. ako genes ko eh basura din, pero wala akong pake. hahaha!
Lose Fats, Gain Muscle
■ Lift weight first before doing cardio exercises.
■ Limit cardio exercise to 25mins in different pace (jog, walk, jumping jack, mountain climbing, etc).
■ Add more weights, sets or reps.
■ Concentrate first on one muscle area.
■ Muscles grow during rest, not during training.
bless you!
May kaparehas ka ng "unrealistic goals" pati weight na din. Pati na rin kung gano nagmamadali.
mga 9 weeks ako nag clean bulk. Ngayon kaka start ko lang mag Cut. Try ko siguro 2 weeks. Night 2 ako ngayon, Lyle McDonald's Ultimate Diet 2.0.
Regarding sa growth/fat gain ko, siguro inexaggerate ko ng konti yung fat gain. Nag gain ako ng konti, pero kung ano lang yung expected siguro. Tsaka na push siguro ng muscle yung fat kaya mukhang mas mataba. Yung macros ko i think ok naman. Maybe 30% protein 40% carbs 20% fat, hindi lang ako sure.
Actually ung calories ko hindi ako nag exceed masyado. Feeling ko sa rest days ako tumataba tsaka sa mga low intensity days.
Pero slow talaga... Maslalo ngayon na nag start ako mag cut, nawala na yung pump so lumiit ulit ung muscle.
Hirap sya psychologically mag start ng cut. pero mukhang nakakasanayan naman. Kelangan lang i get over yung hump. Plano ko lang mag mga 2 - 3 week cuts, then 2 month bulks more or less.
Nakahanap ako ng fish oil tabs for my supplementation. Bibili din ako ng Creatine within the week.
Ngayon medyo complete na ung gamit ko except para sa likod (rows). Sa gym, medyo nag titipid din kase sa ngayon at kulang sa oras tsaka baka mag mukha ako masyadong noob, pagtawanan ako ng mga tao hehe. Baka after mga 1 year pwede na hehe.
Pero patience talaga... grabeng patience lang talaga.
Ung last sport ko ay running. Minsan gusto ko mag train, pero ayoko magstop yung pag build ng muscle so quit muna ako. Hirap ako mag gain pero bilis mag burn ng muscle.
I am sorry, sir.
Ang ibig ko pong sabihin sa thread starter na try nya mag adjust ng programs nya, baka nakasanayan na ng katawan nya ang madalas nyang ginagawa.
Thus, kung ang paggising sa umaga ng 6AM ay nakasanayan na ng katawan... kahit walang alarm clock, eh kusa ng babangon ang katawan natin sa kama (body-mind-clock).
Di ba mas "unrealistic" kung wala tayong ma-isuggest?
2mos is way too short to change routines. Sa larangan nato ang mainip at nagmamadali talo.
Saka hindi sayo intended yung 2nd statement ko.
9 weeks for a clean bulk? thats around 2 months.. gaining muscles is more difficult than losing fat (for most people)
what have you gained in those 2 months of clean bulk given the equipment and routine you have? given the genetic factors as well.
and now you are cutting?
sorry to be blunt... but until you set your self first on what you really want to achieve physically (bulk, cut, maintain, distance runners physique, sprinters physique, etc etc.) and with the current equipment you use... expect no growth at all.
oh, when i say set your goal.. it is not short term (3 months or less)
Braso,
my plan) 9 week bulks, 2-3 week cuts,
so in 1 year, my plan: 9-10 months bulk, 2-3 months cut
so in 1 year, you're saying i should expect to gain 0 muscle? with 9-10 months of bulks?
or you mean that if i don't have a plan, i should expect to gain 0 muscle?
or you mean with my current equipment? (no rows and machines)
Is 9 week bulks, 2-3 week cuts a bad idea? I know 9 week bulks is not that long but it isn't too short either
if so, What is the shortest bulk cycle you recommend?
Cont.
If you go on a Lean bulk phase, there would be less concentration in cutting later on. Though you have micro to macro plan, keep it only as a timeline without pressuring yourself into going into a cut immediately after 9 weeks bulk. Let your progress come into play in dictating weather to continue bulking or start cutting.
Edit: granted that you have your nutrition plan spot-on and wise choices and timing intake of supplement/s... you will see progress.
mma athletes and boxers have gaining (close to bulking) periods, unlike bodybuilders, their gains are much leaner due to the meals and type of rigorous training programs they do on a daily basis.
If you want that body, then train like a boxer or mma. not a bodybuilder. imho
okei po, sir... thank you
maniwala ka dito. learned it the hard way. :sad:
Tama, kasi gradual lang din naman ang paglaki ni pacman. Di naman siya nag ka-muscle agad.
Di naman kasi agad welterweight si pacman.
braso,
sa training ko dati, inconsistent sya dahil hindi ko talaga primary focus magpalaki ng muscle dati, bumubuhat lang ako on the side minsan, pero ibang sports ung focus ko, pero wala akong plan sa pagbubuhat.
ngayon meron na akong plan and primary focus ko na and di na ako nag cacardio, so i think hindi na reason yung pagiging inconsistent ko dati.
with regards to equipment, oo nga eh medyo hindi nga the best...
sa bulk time, salamat sa advice. I will change my cycles depending on how much fat i can handle psychologically. Ngayon, tatry ko lang muna mag cut para madetermine yung results.
Pero after this cut, try ko mag bulk ng 3-4 months.
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With regards sa discussion about Boxer body vs Bodybuilding, i think dito ako medyo disagree. Boxing training / MMA is alot about endurance, stamina, skills, etc, things that i don't need. It's easier to look like an MMA athlete or a boxer than to be one, so with bodybuilding you can look like one with half or less the effort, like the way celebrities look good for movies.
Salamat ulit sa advice and feedback,
Try ko din mag post ng pics ng progress..