Not feeling effects during or after workout

[Nadia]

A couple of us have been trying different variations of high/low volume and high/low intensity but is still not feeling any effects during or after the workout .

We have tried high rep, as well as low rep to failure and different positioning and forms but still feel like we are lacking any results from our hard work.

It would be great if anyone can make any recommendations and if anyone has any good articles which might help us step up our workout for better results.

[NZnoob]

It would probably help if you provided more information,

Such as, are you referring to weight training, what exercises are you currently doing?

And if so, how long have you been training for?

[thatwaslight]

[Nadia]

Here is some more information about our training:

Weight training 8-12 reps till failure, with 1 min rest between sets

Day 1: Chest i.e. bench press, incline press, incline flies, dips, tricep pulldown

Day 2: Back i.e. seated row (wide and narrow grip), lat pulldown (wide and narrow grip), straight arm pulldown, upright row, bicep curls

Day 3: Legs and Shoulders: Leg press, leg curl, leg extension, calf raises, shoulder press side raises.

Day 4 and 5: off

Repeat. (Every second training day is followed by 10 min HIIT cardio, and either day 4 or 5 about 40 mins moderate cardio, with the other day a complete rest day).

Any reference to journal articles which might be helpful to improve our training and results will be much appreciated.

[Android]

Here is some more information about our training:

Weight training 8-12 reps till failure, with 1 min rest between sets

Day 1: Chest i.e. bench press, incline press, incline flies, dips, tricep pulldown

Day 2: Back i.e. seated row (wide and narrow grip), lat pulldown (wide and narrow grip), straight arm pulldown, upright row, bicep curls

Day 3: Legs and Shoulders: Leg press, leg curl, leg extension, calf raises, shoulder press side raises.

Day 4 and 5: off

Repeat. (Every second training day is followed by 10 min HIIT cardio, and either day 4 or 5 about 40 mins moderate cardio, with the other day a complete rest day).

Any reference to journal articles which might be helpful to improve our training and results will be much appreciated.

That all looks good fine and dandy, not sure if a beginner should be going to absolute failure on every set (you just say "failure" but don't specify last set or every set).

Also am guessing you're a beginner else you'd have nailed the problem already in your earlier years.

Articles and write-ups aren't gonna help cos you're doing what they say, rather find someone, a real-life person or trainer that has done bodybuilding before and take a session with them. Close your mouth, don't speak, just do what they say, no excuses, no logical thoughts, no reasoning, just follow the pro and you'll get it...somehow

good luck :-)

[severe]

and in my opinion, everyone has a different defiition of what 'to failure' means. Is it physical failure where you need help to finish the last rep or two, or is to to the point where you give up?

Two different things.

You could also try making your routines simpler if you are new.

Also, do you eat?

Do you even lift?

You should swap your training buddy for that guy Dave. He gets results.

[Android]

and in my opinion, everyone has a different defiition of what 'to failure' means. Is it physical failure where you need help to finish the last rep or two, or is to to the point where you give up?

Two different things.

You could also try making your routines simpler if you are new.

Also, do you eat?

Do you even lift?

You should swap your training buddy for that guy Dave. He gets results.

Dave's the man LOL

I wiiiiiiiiish failure was just until I gave up, or couldn't lift that last rep :pfft: *sigh* but it isn't

[Nadia]

Just to be more specific again. I am not a beginner, but have been doing serious strength training for at least the past two years and have consulted trainers at my gym who have provided me with programmes which have reaped great results in respect to gaining muscle mass as well as improved strength.

However, recently I have discovered that I no longer feel the effects of my workouts during or after I have trained the way I used to in the past. I have tried going back to routines I have tried before, as well as some new routines and mixing it up with variations in intensity and volume.

[FellowshipOfTheRon]

OK lets get some things clear

These effects which you aren't feeling, what are you talking about exactly?

* Muscle soreness (or DOMS)

* Muscle growth (aka mass gains)

* Strength gains

* More active mushroom tip

How long have you stuck to the latest plan for (without doing too much mixing around) and has your strength increased throughout the duration of this plan? Could it be that you have hit a plateau?

[Nadia]

When I say "effects" I mean no real pump, DOMS or mass gains

We have been training according to this plan for about the past 3-4 weeks and have been punctual to stick to the routine, with some small increases in strength. (Worked out back today and managed to up the weights in seated row, and lat pulldowns).

[FellowshipOfTheRon]

When I say "effects" I mean no real pump, DOMS or mass gains

We have been training according to this plan for about the past 3-4 weeks and have been punctual to stick to the routine, with some small increases in strength. (Worked out back today and managed to up the weights in seated row, and lat pulldowns).

well that's good that you have been increasing the weights so strength gains are definitely there.

as you say, you have been training for some years now and you've probably seen the gains are not as fast as they were at the beginning.

every time you stall, its worth mashing up the routine a bit (but you've already tried that) as well as revisiting your diet to see if it is supportive of your mass gain goals so I suggest check this out

another thing is, have you taken a break recently? its pretty cool every now and then to chill out with a 1 week complete break from the gym (dont even go in for cardio for that week), even eat a little differently to how you normally would (just don't go over the top). after your break, you'll be quite well recovered and probably super KEEN to hit that gym.

also i should note that even though the 'pump' is a great feeling, neither pumps nor DOMS are any indication that your workout is effective or not. if you really want the pump then there are some high rep finisher type sets you can add in to really emphasise that feel as well as some NO2 booster supplements you could try

[Pseudonym]

As Ron says, your diet can affect all of those things - mass gains, pump, even DOMS. What does your diet look like currently?

[Android]

Just to be more specific again. I am not a beginner, but have been doing serious strength training for at least the past two years and have consulted trainers at my gym who have provided me with programmes which have reaped great results in respect to gaining muscle mass as well as improved strength.

However, recently I have discovered that I no longer feel the effects of my workouts during or after I have trained the way I used to in the past. I have tried going back to routines I have tried before, as well as some new routines and mixing it up with variations in intensity and volume.

Good stuff, wasn't being rude with my advice just keeping it real.

If the trainers gave you good advice and you gained from it why not go back to them and get new advice...what they gave you before worked why wouldn't it work again?

Anyway to be more helpful...

The classic way to feel DOMS is to do 300-500 walking lunges. I promise you'll be sore for at least 5 days in every muscle of your Legs and butt and if you eat well in the following days don't be surprised if you add a couple of kgs in weight. Of course you can't gain like that week in week out, but if you want to "feel" something, do that.

You can do those walking lunges down the park, am sure you'll only get 30 lunges out each time before you need a break, so just walk a bit further then start lunging again and repeat that 10-15 times. Never fails 8)

[Nadia]

regarding diet: we are not keeping specific track of calories in v calories out, but have been trying to pick up protein and carb intake, including taking protein post-workout and balanced meals such as oats for breakfast, wholemeal sandwich and chicken for lunch, meat and veg for dinner.

[FellowshipOfTheRon]

regarding diet: we are not keeping specific track of calories in v calories out, but have been trying to pick up protein and carb intake, including taking protein post-workout and balanced meals such as oats for breakfast, wholemeal sandwich and chicken for lunch, meat and veg for dinner.

that answers everything explains why you've stopped with the mass gains and potentially low in protein = less anabolic in general -> not feelin the pump as much.

check your intake requirements for gains up against the figures presented on myfitnesspal.com or similar calorie count site & use that site to double check your macro nutrients etc.

[Phedder]

regarding diet: we are not keeping specific track of calories in v calories out, but have been trying to pick up protein and carb intake, including taking protein post-workout and balanced meals such as oats for breakfast, wholemeal sandwich and chicken for lunch, meat and veg for dinner.

Oats for breakfast (no protein source with breaky?)

A chicken sandwich for lunch

shake pre and post workout

meat and veg for dinner.

That sounds like you're eating F-all. What's your height and weight? I'd really recommend tracking your intake properly over the next few days, might realise you're eating less than you think and not enough for proper recovery and growth.

[Nadia]

Height: 1.67cm

Weight: 63kg

[Nadia]

that answers everything explains why you've stopped with the mass gains and potentially low in protein = less anabolic in general -> not feelin the pump as much.

check your intake requirements for gains up against the figures presented on myfitnesspal.com or similar calorie count site & use that site to double check your macro nutrients etc.

Thank you for this recommendation. My training parter has been suggesting for a while that my nutrient intake might be my downfall.

I just entered my food I ate today into the calories tool on myfitnesspal.com, which calculated that I have about 200 cal remaining for the day (and 108g of carbs :shock: ). This is just working on the fact that i want to maintain my weight, and does not even take into consideration my training.

[Hitro]

Sounds like a bit of the old 80% nutrition / 20% diet rule.

You cant out train a poor diet.

Not saying yours is poor but probably just inadequate.

[BIGKIWI]

Just because you don't feel the effects of a workout during and after doesn't mean your not getting a good workout. I never get sore from weights. I can go on a bike for 5 mins get an insane pump like my legs are going to explode and they may be sore the next day that doesn't mean they will grow though

[tgzerozone]

I just entered my food I ate today into the calories tool on myfitnesspal.com, which calculated that I have about 200 cal remaining for the day (and 108g of carbs :shock: ). This is just working on the fact that i want to maintain my weight, and does not even take into consideration my training.

As a matter of interest, what did the numbers come up to? How many calories, protein, carbs, fat etc.

Myfitnesspal is great for counting cals and everything, but if you are into gaining, you can't simply accept the defaults that myfitnesspal assigns. You need to do your own research and work out what you need to eat, then customize myfitnesspal to suit your needs.

As an example, Myfitnesspal assigns VERY low protein intake if you do not customize the goals (Hence all the carbs you have left), for a bulking/weight lifting person, it is definitely not adequate.

In short, if you follow the guidelines that myfitnesspal auto-assigns to you after you punched in some numbers, you ain't going to gain I think. Punch in your own macros and calories, after doing your research.

Not sure if you are male or female as well, but if I was you, I would've ate at least 3000 calories a day if I wanted to gain.

[severe]

* More active mushroom tip

:pfft:

See, workouts with Dave set you up for action in and out of the gym.

Is he the direction you want people to send you? Seems like you are not looking for fresh ideas, but networking the Davey-train...

[tomsammce]

Train harder.

[HarryB]

A couple of us have been trying different variations of high/low volume and high/low intensity but is still not feeling any effects during or after the workout .

We have tried high rep, as well as low rep to failure and different positioning and forms but still feel like we are lacking any results from our hard work.

It would be great if anyone can make any recommendations and if anyone has any good articles which might help us step up our workout for better results.

So you've tried form and high intensity and still nothing... hmmm this has me stumped. WTF... srsly

[severe]

cruising for Dave's tomato sauce?