I started more than a year ago, i used to be a fat fuck, however i lost weight and now am at a pretty decent one, however i would still be classified as ‘skinny fat’, however when it comes to gaining muscle, i cant seem to fucking do it, i m just a teen I cant fully optimize my diet or sleep schedule, my parents dont like me even going to the gym, I cant ask them to make meals with the perfect macros or get me a personal trainer
My 2 friends are at a similar situation to me, however they seem to be progressing fine, both in musculature and strength progression, i for some reason seem to be stuck, in everything, i have tried everything, mixing, reddit ppl, coolcicada ppl, but i have not been progressing for months, as suboptimal my stuff around the gym is i should be atleast progressing somewhat, I even tried creatine but with no results, i also get asked what the fuck do i even do in the gym because i hv nothing to show for it, i used to love going to the gym thats why i was so regular from the day it started, but now it just seems like a chore
These are my current stats
Bench Press 50kg (3x5)
OHP 35kg (3x5)
Deadlifts (95kg)(1x5)
Barbell rows 50kg (3x5)
Squats 50kg (2x5)(1x3)
These are from last week, these has been similar since OCT
I m seriously considering quitting, I have no fucking clue, i still look skinny fat, however nothing seems to work anyway, Id rather quit and do other productive stuff such as my studies
I have around a month left in my membership, i guess i will just do random ass machines to at-least get my moneys worth and machines wont injure me and are easier
Are your weights always static? Or do you mix it up?
What does your diet look like? I know you said your parents aren't a fan, but you can still do some rough math and figure out what (if anything) you're lacking. My guess would be, since you're eating what you're parents make, you could be lacking protein or something. In college, our strength trainers would feed guys in your position peanut butter and honey sandwiches with protein shakes.
There are also supplements you could take... but I don't like suggesting those because your body could react differently than mine or anyone else's. Do your due diligence on those... but when I was your age (maaaaany moons ago lol) I used to take one tablespoon of glutamine direct on my tongue and wash it down with water right after a work out. Don't know if the direct approach was necessary, but it was the thing at the time.
All of that being said...don't quit. I've been in your shoes, and it's waaaaaaay to easy to go back to being a "fat fuck" and anything is better than nothing, even if your goals don't manifest immediately. It might be time to try a different workout though, check out the "Bigger, Faster, Stronger" workout (assuming it's still around). The places I've been that used it had a lot of success with it and produced some very strong individuals. If you're interested, let me know and I'll see if I can scrounge up a link or some material.
Protein I get around 100-120 gms, I looked up BFS, seems like a 2 days week program, i m running PPL 6x a week rn
It's changed then... it used to be a 5 day a week deal.
Hm OK, thanks for ur help :)
Here is more what I was suggesting, take it for what it's worth...it's a fairly old system lol.
Hm this seems kind of an athlete type workout
It absolutely is... but it's a start to building up your core muscle groups. Once you build that, then you can start fine tuning specific groups as you want.
Should I try this then? Seems very intimidating tbh, i haven’t done many of these exercises ever, it will also definitely turn heads haha
You don't have to go nuts with it... but switching up your exercises and confusing your body is the ideal way to build muscle mass.
A lot of them can be done in the privacy of your room (if you don't live on the upper floors of an apartment), or a back yard. The lifts are really the only thing you need the gym for, the rest can be done anywhere.
Only you can really answer that, this is a workout I have personal experience with and have 100% seen it transform people in your exact situation. Will it do the same for you? I don't know. Will it kill you if you do it for a month? Probably not. Will you learn something? Probably, and no day is a waste in which you learn something.
If you DO wind up giving it a shot, I'd love to hear how to pans out for you.
Hm ok ig i will try, what exercises are supposed to be in ur ‘auxiliary’ lifts tho, like i see there is not a pulling exercise there, so like i add a row or anything to those auxiliary lifts, and in flexibility and plyometrics, should i just wing it or are there specific ones i should do?, also what is ‘technique’
Also thanks a lot for helping :)
Edit 2: and set rep scheme? Ig the strength one 3x5-8
Here is the "standard" list of auxiliary exercises, but really it can be any lift that focuses on the muscle group you're exercising that day. This workout is modular in that you can tweak it to whatever lifts work best for you.
And you're welcome... I'm by no means an authority on any of it... but I've been in your shoes and if my trial and error can expedite your goals, then it costs me nothing but my coffee getting cold while I type.
Feel free to reach out if you've got any questions, I'll do my best to answer them.
I missed your edit:
Week 1- 3x3 (strength)
Week 2 - 3x5 (stamina)
Week 3 - 5, 3, 1 (rep max)
Week 4 3x10 (recover)
Also about plyometrics and ‘techniques’ if u dont mind😅
Plyometrics are kind of a choose your own adventure in this workout. We encouraged explosive movements like box jumps, squat jumps, mountain climbers, skip jumps, etc. Basically anything that encouraged development of fast twitch muscles.
I'm sure you'll get as many different answers as people you ask in that regard, so just do a bit of reading about the basics of Plyometrics and you can tailor them to your specific use case.
Ok, thanks a lot for the info, I will try from sat which is my first day of the week for gym
It absolutely is... but it's a start to building up your core muscle groups. Once you build that, then you can start fine tuning specific groups as you want.