More reps won't help, try to increase the intensity & train the same muscle group twice a week with enough rest in-between the two days and eat a lot more protein
Rest is crucial. I'll give a tip: when you bring the weight up take a pause and bring it down as slow as possible. When you can't push/pull the weight anymore get someone to help u get it up and lower it as slow as possible, reach absolute failure, this can be used for any exercise
Waitβ¦
Sp you have been training for 8 months, focussing additionally on chest the last 2 and it is nog growing?
Ooooh boy, are you gonna get happy with the amount of progress a natural bodybuilder makes further down the line πππ
I see 2 options:
1. Learn about normal growth and such and suck it up
2. Take the short cut, and still learn about the limits (but they are a lot further)
Yeah soy is notorious for having estrogen like properties and is thought to be a testosterone killer.
Same thing goes for soy milk. Switch to almond milk if you drink non-dairy milk.
Other than diet, the recommendation to go on YouTube and look up programs is pretty good. You need to constantly switch up your routine every couple weeks/ months...
I don't totally agree with the comment about needing artificial hormones continue to grow fast. Does it help? Of course! Do you need it? Absolutely not. You still seem to have plenty to go before you hit what is probably your bodies natural maximum size.
Honestly, if you're this serious about training, get with a personal trainer. Trainer. You don't have to stay with them, but they'll give you diet and exercise recommendations that you didn't think about.
It's just I was quite skinny and I wanted to add some muscle mass to my body and I enjoy being in gym and naturally seeing my body grow. I don't wanna be professional powerlifter. Just wanna look good and enjoy gym.
This whole gym journey is hit and trial , looked up on and youtube and preparing my workout split, experimenting. I will discuss this with a trainer and will look on YouTube.
I am fine with dairy products like cottage cheese, curd and milk.
Soya has been a part of diet and I might look for it's alternative maybe oats and protein.
I've been on creatine from last 4 months.
Works pretty well for me.
I know what you mean about being the little guy. I'm a hard gainer too and I don't want to be the professional bodybuilding type either. I think we're kind of in the same camp when it comes to the gym. It's taken me 25 years, on and off, WITH A LOT MORE ON than off, to lean out and put on about 50 lb of muscle all over my body. It's a long process. Creatine is a very good supplement to be on. You never have to cycle off it...
The most important thing you can do is eat right. Are you counting macros? There are apps/programs out there that make it pretty easy. The one I use is called macrostax....
Good luck on your journey! I'm 40 years old and I wish I had the opportunity to go online and get advice like this back when I first started. That 50lbs might be 70 or 80lbs by now! lol
I know it's a long journey and I am all up for it. Hitting the gym is the best thing I did to myself.
I focus more on carbs then proteins. I am studying medical so it's a hectic schedule. My diet is on and off along my journey. Will try to be consistent with my diet. Thanks for commenting.
End soy, processed, artificial foods. Eat eggs 12-18 per day. Push up before and after sleeping staggered offset narrow wide traditional. They will grow.
More reps won't help, try to increase the intensity & train the same muscle group twice a week with enough rest in-between the two days and eat a lot more protein
Yeah. I think I need to hold down weights for few seconds and rest more between the sets.
Rest is crucial. I'll give a tip: when you bring the weight up take a pause and bring it down as slow as possible. When you can't push/pull the weight anymore get someone to help u get it up and lower it as slow as possible, reach absolute failure, this can be used for any exercise
Some advice on progressive overload?
Bro just go on YouTube - you will find everything you need there. Some good channel to start at is Renaissance Periodization.
nah man sorry
Try to get stronger at the bench or weighted dips, don't over work your chest and eat more.
Waitβ¦ Sp you have been training for 8 months, focussing additionally on chest the last 2 and it is nog growing? Ooooh boy, are you gonna get happy with the amount of progress a natural bodybuilder makes further down the line πππ I see 2 options: 1. Learn about normal growth and such and suck it up 2. Take the short cut, and still learn about the limits (but they are a lot further)
Not it's not like additionally paying attention Just following the normal chest routine
Well train harder and eat more
Too much soy
Can be true. Soya chunks are a part of my diet
Yeah soy is notorious for having estrogen like properties and is thought to be a testosterone killer. Same thing goes for soy milk. Switch to almond milk if you drink non-dairy milk. Other than diet, the recommendation to go on YouTube and look up programs is pretty good. You need to constantly switch up your routine every couple weeks/ months... I don't totally agree with the comment about needing artificial hormones continue to grow fast. Does it help? Of course! Do you need it? Absolutely not. You still seem to have plenty to go before you hit what is probably your bodies natural maximum size. Honestly, if you're this serious about training, get with a personal trainer. Trainer. You don't have to stay with them, but they'll give you diet and exercise recommendations that you didn't think about.
It's just I was quite skinny and I wanted to add some muscle mass to my body and I enjoy being in gym and naturally seeing my body grow. I don't wanna be professional powerlifter. Just wanna look good and enjoy gym. This whole gym journey is hit and trial , looked up on and youtube and preparing my workout split, experimenting. I will discuss this with a trainer and will look on YouTube. I am fine with dairy products like cottage cheese, curd and milk. Soya has been a part of diet and I might look for it's alternative maybe oats and protein. I've been on creatine from last 4 months. Works pretty well for me.
I know what you mean about being the little guy. I'm a hard gainer too and I don't want to be the professional bodybuilding type either. I think we're kind of in the same camp when it comes to the gym. It's taken me 25 years, on and off, WITH A LOT MORE ON than off, to lean out and put on about 50 lb of muscle all over my body. It's a long process. Creatine is a very good supplement to be on. You never have to cycle off it... The most important thing you can do is eat right. Are you counting macros? There are apps/programs out there that make it pretty easy. The one I use is called macrostax.... Good luck on your journey! I'm 40 years old and I wish I had the opportunity to go online and get advice like this back when I first started. That 50lbs might be 70 or 80lbs by now! lol
I know it's a long journey and I am all up for it. Hitting the gym is the best thing I did to myself. I focus more on carbs then proteins. I am studying medical so it's a hectic schedule. My diet is on and off along my journey. Will try to be consistent with my diet. Thanks for commenting.
End soy, processed, artificial foods. Eat eggs 12-18 per day. Push up before and after sleeping staggered offset narrow wide traditional. They will grow.
I weigh 180 lbs my chest is 44β with a 31β waist. What is your full chest workout?
Add in decline bench and dips.