• Skip to main content
  • Skip to secondary menu
  • Skip to primary sidebar
  • Skip to footer
  • About Us
  • Contact Us
  • Sitemap
TF Clark Fitness Magazine Logo

TF Clark Fitness Magazine

The Best Information On Fitness

  • Home Page
  • Bodybuilding
    • Abs – How to Create a Killer Six Pack Stomach
    • Arms – How to Develop the Most Massive Guns
    • Back – How to Tone and Build Your Muscles
    • Celebrity Trainers
    • Celebrity Bodybuilders – Learn How Famous People Get In Shape
    • Chest – How to Chisel Armor Like Pecs
    • Legs – How to Develop Quadriceps, Butt, and Hamstrings
    • Professional Bodybuilders – What You Can Learn From the Best
    • Shoulder Workouts – How to Create the Most Powerful Results
  • Fat Loss
    • Exercise – How to Use Workouts to Create the Body You Want
    • Fat Loss Journey
    • Fat Loss Diets – How to Use Food to Create Your Dream Body
    • Natural Activities – How to Use Daily Activities to Stay Fit and Healthy
    • Weight Loss – How to Follow Scientifically Proven Methods
  • Fitness
    • Exercise Tips – How to Create Change Safe and Effectively
    • Fitness & Muscle – The Best Ways to Get in Shape
    • Muscle Diet – How to Gain the Most Muscle
    • Kid Fitness – Teaching Physical Education Early Increases Lifespan
    • Muscle Growth Journey
    • Sports – How to Quickly Get in Shape the Fun Way
    • Supplements & Drugs – How They Affect Your Health and Fitness
    • Therapy & Treatments – How to Protect Against Injuries and Diseases
    • Women’s Fitness – Learn and Create Results from the Experts
  • Gym
    • Compound Lifts – How to Use Multiple Joint Movements to Build Muscle
    • The Gym – How to Use Exercising Equipment to Get the Best Results
    • Isolation Lifts – How to Use Single Joint Movements to Build Muscle
    • Olympic Style Weightlifting – How to Perform World Class Lifts
    • Resistance Training – How to Get in Shape Faster
    • Weightlifting Tips – How to Focus on Form and Results
  • Healthy Living
    • Coronavirus Journey
    • Emotional Health – How to Focus on Your Feelings
    • Healthy Living – How to Get Results Away From the Gym
    • Men’s Health
    • Mental Health – How to Nurture a Healthy and Fit Mind
    • Physical Health – How to Protect Your Greatest Asset
    • Sexual Health – How to Improve Your Performance in the Bedroom
    • Work Place – How to Create a Healthy and Fun Career
  • Diet Plan
    • Meal Plan – Best Strategy to Reach Your Fitness Goals
  • Workout Plans
    • Fat Loss Workout Program
    • Home Workout Program
    • Pre-Exhaustion Workout Program
    • Post-Exhaustion Workout Program
    • Strength Training Workout to Build Athleticism
  • Calorie Calculator
    • BMR Calculator – Do You Know Your Numbers?
    • Body Mass Index (BMI) Calculator
    • Body Fat Percentage Calculator
    • Fitness Plan Calculator
    • Food Calorie Calculator
    • Ideal Body Weight Calculator
    • One-Rep Max Calculator
    • Protein Calorie Calculator
  • Product Reviews
  • Premium Workout Programs

Difficult Gainer – How to Build Muscle When Nothing Works

March 1, 2020 by Terry Clark

How do you build muscle when you are a difficult gainer? During week four, March 01, 2020, I started thinking about the difficult gainers of my muscle gain journey. I did not have a great week, according to my Saturday measurements. I overreacted with squats by trying to lift an additional 10 pounds. But I performed poorly on my bench press and shoulder press also, and I did not overreach on them. 

I may have reached a plateau, which will happen because I am lifting at my ceiling each week, and I am 52 years old. However, my Tuesday and Thursday workouts did not show that I had reached a plateau and that my measurements would disappoint on Saturday.

That’s why I discussed building muscle for difficult gainers. Also, I reduced my calories and carbohydrates, contributing to my low energy levels and performance. As a result, I will not panic or do an overhaul for one week. Subsequently, I will make a few adjustments to my diet, sleep, and activities for week five.

How to use measurement when you are a difficult muscle gainer

Measurements equal results and are used to set goals. This week I took measurements of my weight (183.6 lbs), Shoulders (51 in), Chest (42 in), Waist (36 in), Hips (40.5 in), and Arms (15.5 in). I took my waist measurements from my belly button since my goal is to build muscle and keep belly fat down. Tracking measurements, besides weight, helps me to see how to build muscle when it is difficult to gain,

The goal is to build muscle, not store fat, which can lead to weight gain. I ate around 200 grams of protein on my diet each day, less than 100 calories of carbs each day, and about 1800 calories each day. I intend to cut sugar below 10 grams next week and maintain calories to create a small calorie surplus.

Demographics: Age 52, Height 5-5, Weight 180 lbs

Tuesday’s Workout:

Lift and Weight                        Sets and Reps
Deadlift 380                              8,6,4
Bench Press 290                     7,4,3  
Barbell, Squat 325.               8,6,4
Incline Bench 240                     8,6,4
Shoulder Press 170                   8,6,4
Machine Row 240                    8,6,4

Thursday’s Workout:

Lift and Weight                        Sets and Reps
Pushups                                  78, 22, 23  
Hanging Leg Raise                   45, 20, 20  
Dips                                         27 12,9  
Pull Up                                      12,8,4
Bicep Curl   70                        10,10,10
Leg Raise 260   10,10,7
Hamstring Curl 130   10,8,4

Saturday’s Measurements:

Lift and Weight                        Sets and Reps
Deadlift 425                              6
Bench Press 305                       5
Barbell Squat 350,                     2
Shoulder Press 200                   3
Machine Row  255.                   6
   

In conclusion, how to make adjustments when you are a difficult muscle gainer

After Saturday’s disappointments with the squats and shoulder press, adjustments need to be made. I will incorporate a change plan for how to build muscle when you are a difficult gainer. The first change is my diet. I will eat carbohydrates before lifting. I do not want to increase carbs across the board unless my lifts continue to suffer. The second change is sleep. I intend to track sleep every day next week to get a minimum of 8 hours of sleep.

The third change is to stretch and use a foam roller. The fourth change is to perform 5 minutes of sprints on off days. Finally, I don’t want to overact because it is only one week, and plateaus are normal for weightlifting. Also, I will increase my deadlift and bench press by five pounds.

I will also stay at my current lifts at the squat and shoulder press. The goal is to lift an additional 5 pounds each week, measure the results, sleep 8 hours a night, eat a surplus in calories and protein, assess my findings and make adjustments based upon the results. 


    Filed Under: Muscle Growth Journey Tagged With: Blogs, Muscle, Results

    Primary Sidebar

    E-mail Newsletter




    • Facebook
    • Twitter
    • YouTube

    Products

    • Muscle Tone Workout Muscle Tone Workout Program $1.99
    • The Fat Blast Workout Plan Fat Blast Workout Plan $1.99
    • 12 week workout program 12 Week Beginner Workout Program $1.99
    • Power Mass Blue Print Workout Power Mass Blueprint Workout Program $1.99
    • 10 Best Ways To Burn Belly Fat The 10 Best Ways To Burn Belly Fat $1.99

    More to See

    Keto Coffee

    Keto Coffee – How to Get an Energy Boost and Stay in Ketosis

    September 9, 2021 By Terry Clark

    Mental health and disorders step by step guide

    Mental Disorder – A Step-By-Step Guide to Identify the Most Common

    August 17, 2020 By Terry Clark

    Drinking Water health and fitness

    Water – How Drinking More Can Improve Health and Fitness

    July 17, 2020 By Terry Clark

    Calories Reduce Replace

    Reduce or Replace – How to Manage Calories for Weight Loss

    June 17, 2020 By Terry Clark

    Healthy lifestyle living

    Healthy Lifestyle – 7 Rules to Eat the Right Diet

    June 16, 2020 By Terry Clark

    Tenets of Keto Diet

    Keto Diet – Tenets of One of the Most Popular Diets

    May 24, 2020 By Terry Clark

    Weightlifting Workouts For Beginner Or Advanced Lifters

    Workout Programs – The 5 Best Training Routines for Lifters

    May 20, 2020 By Terry Clark

    How to build big arms

    Tricep Workout – Use a 2 Step Program to Build Muscles

    May 10, 2020 By Terry Clark

    shoulders lateral raises

    Massive Shoulders – Build Muscles with 3 Exercises

    May 10, 2020 By Terry Clark

    5 greatest lifts How to create a power physique

    Powerful Physique – 20 Tips to Train the Leg Muscles

    April 30, 2020 By Terry Clark

    how to develop a massive chest

    Chest Development – How to Train the Chest In Two Steps

    April 30, 2020 By Terry Clark

    The Truth About Achieving A Ripped, Rock-Solid Chest

    The Truth About Achieving A Ripped, Rock-Solid Chest

    May 26, 2022 By Terry Clark

    muscular man with six pack abs

    The Six Biggest Myths about Abs that Most People Believe

    May 25, 2022 By Terry Clark

    Footer

    About Us

    We Started TF Clark Fitness Magazine to motivate people to step beyond their limitations and equip the community with tools that will teach them to create comfort and maintain health in their lives. Also, we believe every person has the capacity and capability to exceed their goals. Our mission is to provide ample resources through our fitness content to those individuals to uplift their lives. We take pride in dedicating all our efforts to the betterment of the community.

    Recent

    • The Truth About Achieving A Ripped, Rock-Solid Chest
    • 4 Useful Ways to Start Living a Healthier Lifestyle
    • The Six Biggest Myths about Abs that Most People Believe
    • Mechanical Drop Sets Are Best For Bodyweight Training
    • Three Simple Ideas for Mixing Up Your Routine

    Search

    Copyright © TFClark Fitness Magazine. All Rights Reserved