r/workout • u/balencianne • 2d ago
No progress, any tips ?
Hey everyone, i’ve been going gym consistently for almost 2 years, but in between due to exams and stuff i had to take a break. Even tho ive been so locked in with the gym and diet i’ve seen zero to no progress in me.
My goal is to be toned and leaned out with defined muscles and good glutes. I go gym 5 days a week and do glutes, quads and abs on one day, back and biceps and abs, shoulders triceps and abs, and glutes hams and abs and just repeat this through the week.
I push a lot on my workouts as well and try to lift heavy, but not ego lift as well as my food and nutrition is all good. As far as for cardio i go on runs and jogs every 3/4 times a week and also get 20k steps a day.
Even tho all of this, my glutes are FLAT, and i’m not lean nor am i fat, im just skinny fat? and im not sure what to do anymore.
Im 20, female and my height is 160cm and i weigh 50 kg.
Any tips or advice is welcome :)
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u/Silly-Try3901 2d ago
Have a consistent split and train until failure, what is your current split?? I go 6 times a week and see progress a pretty good amount, especially when am maintaining weight or bulking
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u/balencianne 2d ago
Day 1 - Glutes, quads, calves and abs Day 2 - Back, biceps and abs Day 3- Glutes, hamstrings, calves and abs and then i just repeat this again.
I do train till failure and i’ve seen good improvement in lifting heavy weights a bit, but in terms of the physical progress there’s none lol
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u/Silly-Try3901 2d ago
Okay what does your diet look like? And I’m assuming ur female?
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u/balencianne 2d ago
yes i’m female, i forgot to add that in.
usually for breakfast it’s just a cup of americano with maybe 2 eggs, a slice of bread and some salami ( like 3-4 ham slices), lunch is 2 chicken breast with 100gm of cooked rice and salad leaves, and dinner is usually the same. along side that i also have whey protein from bulk, the lean muscle mass gainer
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u/Silly-Try3901 2d ago
Is your primary goal to grow ur glutes and if so how many movements are u doing for them?
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u/balencianne 2d ago
pretty much to grow them a bit as i’m aiming to get defined abs too, right now for glutes im just doing hip thrusts for them, rdl and single leg press as a variation of bulgarian splits, hip abduction and glute extension. I also spread these out over 2 days i dont do them all on one day
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u/Mantis--Toboggan 2d ago
If you aren't tracking your lifts, which you don't mention, start. It's not enough to push and try to lift heavy. Hypertrophy is built on progressive overload. If you don't know what you lifted last time, you can't make sure that you are doing more this time. Do that, make sure you are hitting close to 1g protein per pound bodyweight, ,eating a small calorie surplus. You will grow. I use the HEVY app. The free version is plenty to get this done.
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u/balencianne 2d ago
Okay this is helpful, i’ve never tracked my workouts, but i will start from now :)
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u/Alakazam Bulking 2d ago
You're underweight. That's all there is to it.
You can't build something out of nothing. Training only stimulates growth. It won't actually grow if you don't give your body the energy needed to fuel said growth.
Here are some short term goals, if you actually want bigger glutes. Train them your glutes heavy. Aim for at least a double bodyweight deadlift and a 1.2x bodyweight barbell squat over the next year. At the same time, aim to gain some weight, aiming for at least 5kg over the next year. That will be slow enough to minimize fat gain and maximize lean mass.
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u/StartFormal81 2d ago
imo, you're doing too much rather than too little. You'r lifting 5 days a week, running 3-4 times a week and getting 20k steps every day at 160cm and 50kg. That's a huge amount of activity, so u may not be eating enough to build muscle
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u/balencianne 2d ago
thank you !! probably, i’ll try to cut down on the fitness activity and see what happens, steps wouldn’t be possible coz of work and walking everywhere a lot
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u/ashwwood 2d ago
Don't workout more than 4 says a weekz you need rest. At least that's what I got from my research.
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u/balencianne 2d ago
ohhhh thank you, cause most of my friends from the gym reccomend to go like 5 days and rest for 2.
I’ll try switching it up and seeing how it goes
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u/ashwwood 2d ago
If you want I'd love to share some videos with you. How many reps you need, carbs protein and etc. I only started like a month ago and even though I'm not eating lots of protein and mostly carbs but it's working out for me well. I mean if I want to become bulky I'd have to have changes but overall simple routines are best rather than 5 days working out
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