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  • 06-15-17, 4:31 pm (EDT)

    Hardgainer teen struggling still after 3 years

    June 15, 2017, 4:31 pm

    Weight - 54 kg/ 119.05 lbs  

    Height – 173 cm/ 5.67585ft 

    Age - 17                

    body fat % - 14 %                        

    Fat weight – 25 lbs                     

    lean weight – 101 lbs  

    BMR at rest – 1555.37

    BMR in motion - 2955.20                                   

    avrge bmr – 2255.285

     500 calories surplus – 2755

     

    Hey guy so I've been lifting for a while now but have seen a minimal amount of gains. I am currently doing a push/pull/ leg workour which i just started about 4 weeks ago. I am in a surplus of 500 calories and do cardio about 4 times a week. Sure I have lost fat but I have not put on much muscle. My strength has also remained the same even though i do occasionally go for 5 sets of 5 on compound exercises. 

    Please help!!

    Thanks

  • 06-16-17, 5:35 pm (EDT)

    Hardgainer teen struggling still after 3 years

    June 16, 2017, 5:35 pm
    Posted by: KoolKev2000

    Weight - 54 kg/ 119.05 lbs  

    Height – 173 cm/ 5.67585ft 

    Age - 17                

    body fat % - 14 %                        

    Fat weight – 25 lbs                     

    lean weight – 101 lbs  

    BMR at rest – 1555.37

    BMR in motion - 2955.20                                   

    avrge bmr – 2255.285

     500 calories surplus – 2755

     

    Hey guy so I've been lifting for a while now but have seen a minimal amount of gains. I am currently doing a push/pull/ leg workour which i just started about 4 weeks ago. I am in a surplus of 500 calories and do cardio about 4 times a week. Sure I have lost fat but I have not put on much muscle. My strength has also remained the same even though i do occasionally go for 5 sets of 5 on compound exercises. 

    Please help!!

    Thanks

    How long are your cardio sesh's? Could be possible you are doing too much but that's just a possible pinch of it. Cardio has its place but when trying to build muscle and strength it is not required. If you calculated your macros correctly and are in a surplus you are headed in the right direction. Building muscle takes time to so don't think in 4 weeks you are going to see a huge difference. How many days a week are you training? What's your routine look like? You say you are not getting stronger? Progressive overload is important, you should at least try to increase weight 5% every week if possible, or add reps, or shorten rest periods.

    I have been training coming up on 6 years and have made some great gainz. I've done a lot of trial and error on myself as well as learned from others and through research online. I've come along way in strength and size since I've started. I will continue to learn and make myself better each day.

    MS Athlete/Super Hermanite
    BEING CHALLENGED IN LIFE IS INEVITABLE, BEING DEFEATED IS OPTIONAL.

  • 06-17-17, 2:33 pm (EDT)

    Hardgainer teen struggling still after 3 years

    June 17, 2017, 2:33 pm

    Hey so I train 6 days a week;Push pull legs rest push pull legs

     

    My cardio sessoins are only 10 mins long and I do HIIT which hopefully should not hurt muscle growth

     

    I try to lift heavier each week but find that I can only manage to do fewer reps which is really annoying.

     

    As for my routine, I follow the ones scott herman has posted on his channel but even before when I bodybuilding splits, I noticed minimal muscle gains even after 2 years of training. In addition, I aim for 10 reps on each exercise and really focus on form and extending the negative part of the movement. Yet still, I rarely get sore days after my workout so I'm starting to wonder whether or not Im wasting my time by going to the gym.

     

    Thanks please help!

  • 06-23-17, 4:10 pm (EDT)

    Hardgainer teen struggling still after 3 years

    June 23, 2017, 4:10 pm
    Posted by: KoolKev2000

    Hey so I train 6 days a week;Push pull legs rest push pull legs

     

    My cardio sessoins are only 10 mins long and I do HIIT which hopefully should not hurt muscle growth

     

    I try to lift heavier each week but find that I can only manage to do fewer reps which is really annoying.

     

    As for my routine, I follow the ones scott herman has posted on his channel but even before when I bodybuilding splits, I noticed minimal muscle gains even after 2 years of training. In addition, I aim for 10 reps on each exercise and really focus on form and extending the negative part of the movement. Yet still, I rarely get sore days after my workout so I'm starting to wonder whether or not Im wasting my time by going to the gym.

     

    Thanks please help!

    Usually if you stop making gains it is because you need t boost your calories. Why not try adding more food? You might not be in a big enough surplus for muscle growth if you are crushing your workouts as hard as you can.

    Need 1 on 1 coaching? Send me a direct message to learn more!

  • 06-25-17, 7:27 am (EDT)

    Hardgainer teen struggling still after 3 years

    June 25, 2017, 7:27 am

    Hey Scott!

     

    Im currently in a 500 calorie surplus. If I increase this, won't I put on more fat. Also is it ok to be in a 500 calorie surplus for lean gains, mind you I still do cardio 4/5 times a week.

     

    Thanks

  • 06-25-17, 7:28 am (EDT)

    Hardgainer teen struggling still after 3 years

    June 25, 2017, 7:28 am
    Posted by: Scott_Herman

    Usually if you stop making gains it is because you need t boost your calories. Why not try adding more food? You might not be in a big enough surplus for muscle growth if you are crushing your workouts as hard as you can.

    Here's my meal plan anyways. What would you recommend me to increase? Carbs mainly?

     

     

     

    500 cal

    surplus

    Protein

    194g

    Fat

    120g

    Carbs

    225g

    Total calories

    2765 cal.

  • 07-20-17, 4:32 pm (EDT)

    Hardgainer teen struggling still after 3 years

    July 20, 2017, 4:32 pm

    What's your sleep like man? You should be getting 7-9 hours of quality sleep a night; I used to have trouble hitting this and the poor sleep definitely hurt my gains.

     

    I know the struggle of being a hardgainer too; I've managed to have put on about 35 lbs of lean body mass since puberty.

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