What should I expect with weight training... starting to feel frustrated.?
I lost over 50 pounds last year through a diet. I decided to start weight training to help keep off the weight, lower my body fat, and to generally feel and look better.
I am a 50, male, and have been lifting 4-6 times a week for 5 months. I have run through a "beginner's program" and am now over a month into an "intermediate program." However, I am not seeing significant gains in either the weights I can lift or improvement in my physique. I am not saying there aren't changes, just not what I have hoped after months of hard work.
Starting from nearly zero, what is typical before you really start to see results? Do they come in waves (like weight lose tends to do) or something slower and more gradual? I know it is different for everyone, I am just interested to hear what others have experienced.
- Anonymous2 years ago
More than 2 months. Especially if you've never lifted weights in your life you need 6 months to even press hard enough to play a proper chord on guitar. Ya know? What I mean by that is you're still not actually using your muscles correctly. It'll take far more than 2 months to really know how to use them. New musicians clunk and plop the keys the way old guys press their right arm all the way up before even engaging their left. Newbs of any age focus on getting the weight up instead of engaging the muscle so they get a sore back from bicep curls and achy shoulders after squats and the like.
Think of your body like an instrument. I like the phrase "you're a ghost-driven meat puppet ridding a rock around a ball of fire, fear nothing." People often look to bench press as a mark of strength but what they don't realize is that its not its own thing. It's a show of how your muscles work in concert and if you haven't advanced all your muscles it's like your cello section is smoking weed in the catwalk.
A good bench press starts by engaging the serretus, setting the psoas, closing the transverse band, turn on the bracialis, and then finally driving through the pectorals while holding the biceps and triceps close. If you don't know how to do that, there's only one way to find out...
- Anonymous2 years ago
What programs have you done?
You may have moved on from the beginner routine too quickly. You move on when you no longer make gains on it. Did that happen? Most people stay on a beginner program for 6-12 months.
You might not be eating enough. Muscle needs calories to grow. This is why people will do bulk and cut cycles to speed things up.
You also have to consider your age. You are not going to build muscle as quickly as a 20 year old could.
- Jimmy CLv 72 years ago
I wonder if you are doing it the right way, but if you are in a programme you are probably being shown how to do it. When I go on a weight machine for each exercise, I do a set of about ten on a lighter weight so warm up. Then I inccrease ten pounds to do a couple of sets of 8 so I feel it one the last one or two. Then I go up another ten to do three or four as couple of times, then up another ten pounds to where I have to psush really hard to manage one or two. Then I drop ten pounds and do as many as I can, maybe ten or so to finish.
That way the muscles are warm before I put on the heavy weights and the heavy ones make the muscles really work. The I move on to the next machine.
By the way I sweat the whole time I am at the gym as I go past all the people who just sit there playing with phones instead of doing anything. If you want results, leave the phone at home.