Gym frustration

[speedoswimmer]

I’ve been working out and following my macros nearly to the letter but I find that I’m not getting significant results. My trainer insists that I’m on the right track but it’s been 14 months and I’ve leaned up but I haven’t put on significant amounts of muscles outside of my legs. My trainer is calling this a recon but I would like to develop a diver’s body which is lean and muscled and don’t want to get super bulky. My diet hasn’t changed significantly in the last 14 months. Do you think I need a new trainer or does this process seem reasonable?

 

[GS_PL]

All you can compare to is yourself from 14 months ago, not other people. I wouldn't feel a new trainer would be of any difference, but remember that results are over the course of more than just 1 year of training. Increase the weight load on your upper body for bigger muscles, and KEEP DOING WHAT YOU'RE DOING with your lower body - being defined all over is the sign of a well-rounded physique.

 

[DSF140]

It looks like you problem might be what you admit: your diet hasn't changed significantly. You probably need to eat a lot more protein. I'm surprised that your trainer hasn't called you out on this. You will not get "bulky" until you do roid cycles, so don't worry about that. Just eat a ton of protein.

 

[speedoswimmer]

It looks like you problem might be what you admit: your diet hasn't changed significantly. You probably need to eat a lot more protein. I'm surprised that your trainer hasn't called you out on this. You will not get "bulky" until you do roid cycles, so don't worry about that. Just eat a ton of protein.

I’ve stayed at about 175g protein, 65g fat and 250 or 260g carbs per day. I do wonder if my trainer knows what he’s doing or has the time to really help me out since he has a fulltime job outside the training.

 

[Lil dog]

can i ask what your regimen is?and your age? if you are looking to build bulk, need weight lifting heavy weights. your age can influence ability to build muscle and genetics. protein in the diet etc..

 

[deleted1152699]

Typically, if you want to look like a certain type of athlete, you need to do what that type of athlete does. If you’re a swimmer, it seems like you are close.

Eating more might be the issue without knowing anything else.

 

[speedoswimmer]

can i ask what your regimen is?and your age? if you are looking to build bulk, need weight lifting heavy weights. your age can influence ability to build muscle and genetics. protein in the diet etc..

I do a 4 day split. And my macros are 170g protein, 225-230g carbs, and 65g fats. Between 2200 and 2300 cal per day. Some weeks I do heavy and fewer reps with more rest and some weeks more reps with a bit less weight and less rest 3 min vs 1 min.

 

[deleted1152699]

It seems like you would benefit from more reps/less weight. Hypertrophy/muscle growth loves high reps. There is no need to get bogged down in specific rep schemes, 3-5 sets of 10-12 reps is great. I’ve seen success with 15-20 rep sets, although at that point you’re mixing hypertrophy with muscular endurance instead of hypertrophy with strength.

If you were my client, I’d suggest a couple months of high rep stuff. Something like

Week 1: 5x12
Week 2: 5x10 (more weight)
Week 3: 5x8 (even more weight)
Then repeat that with 5 more pounds in each.

If you can still benefit from newbie gains, a very simple and effective plan is to pick a weight you can do 3-5 sets of 10-12 reps. Then when you hit 12 reps in all 3-5 sets, go up five pounds.