Joined a gym two months ago, No progress so far.
I joined a gym to gain weight. I took measurements initially and also today. 1.5 kg weight gain and lost a little tummy fat other than that no noticeable other changes.
I discussed my diet with one of the gym trainers, He says it is good.
But now all my motivation is gone.
Talking product sense with Ridhi
9 min AI interview5 questions
Can you lift heavier weights? Do more reps?
If yes, that is progress to feel good about. Visible physical progress takes more time.
I am focusing more on heavier weight now. I start with 12 reps and try to increase weight even if I have to decrease the number of reps but not less than 7-8 reps.
That's good. Keep pushing to failure for better hypertrophy and you will see some results in 4-6 months.
In the meantime, be happy about your strength gains.
A minimum if 6 months to see visible results and a minimum of 12 months to see substantial gains.
Avoid flexing & posing in front of gym mirrors (or any full length mirror you see through the day).
I don't even take gym pictures. Not a single pic in the last two months.
Btw near a kilo gained every month is great, especially if it is muscle weight.
You'll have a steady ramp till you hit ideal body weight and then you'll plateau off.
Don't stop working out when that plateau is hit. If you do, you'll degenerate faster than you know.
The heaviest weight in the gym is the door. If you keep going to the gym every week at least 4-5 times, lift 8-12 reps and keep progressively overloading, while being in even a slight caloric surplus, it is impossible to not build muscle.
(Speaking from 8 years of lifting experience and 138/220/190/120kg on Bench/Deadlift/Squat/OHP)
May I ask what supplements do you take? Any advice on diet plan?
Creatine is the only legitimate supplement that everyone can/should take. It is also extremely cheap and sells on its own, so you don't see much advertising or fanfare about it. Avoid shit like glutamine and L-carnitine. Have not included whey here, because that is food, a milk product like say cheese or yogurt
2 months is not enough time to see any physical change. Keep at it, you’ll start seeing small improvements in your mental and physical health soon. Don’t give up now, keep on grinding. All the best!
You won’t see good results until 6 months to be honest. The gym isn’t a place of magic. Fit people do the same exercises every week, week in week out and see incremental results over months of training.
In 2 months I saw gains in the amount of weight I could lift as well as some growth in muscle. Are you sure you are taking 80-100 GM's protein daily and sleeping well?
Lets say you spend two years and still there is no progress. Will you keep going hard ? There is a threshold you need to break. It may take a couple of months or years - depends on y our discipline.
I will do upto 1 year with best of my abilities. If I see success then I will continue else will pick some other physical activities.
It takes a lot longer than 2 months of consistency to see any real progress (be it bulking, cutting or recomposing). Don’t believe everything you see on Instagram.
Stick to a good diet plan and workout routine and be consistent with it. Track your calories everyday, eat clean foods only and measure your macros. Consult a nutritionist if needed.
Assuming you do everything correctly (with discipline and consistency) it will take you at least about a year to see any significant progress.
Don’t give up. All the best.
I won't give up
Never trust diet by trainer unless they got some experience in nutrition. Only trust them with exercise .