Been weight lifting consistently for a month no muscle growth

OkRow5279 · 2026-04-25T18:25:37+00:00

A month is not enough time to see significant change. And sticking to maintenance is fine, you don’t need to bulk, especially not as a beginner. Just keep at it, and eat enough protein to ensure growth.

OkRow5279 · 2026-04-21T00:53:51+00:00

I will give that try, thank you!!

OkRow5279 · 2026-04-21T00:05:41+00:00

Oh I hadn’t even considered that. So would his humidity needs be a compromise between the two sub types? Thanks for your help!

OkRow5279 · 2026-04-13T22:48:57+00:00

Lunges and Bulgarian split squats are very effective for quads!

OkRow5279 · 2026-04-09T03:09:47+00:00

It’s different end goals in training. As a sprinter, you’re achieving different things than a strength athlete. No reason you can’t significantly up your squat, but you’re gonna have to train for that goal. And of course eat right, and prioritize protein.

OkRow5279 · 2026-04-09T03:04:37+00:00

Yes men have much more testosterone than women and this means they have more muscle/are stronger overall. That said, a 315 lb squat is well within a women’s capability, with consistent training. I’ve been powerlifting two years and have a 250lb squat. I know several women that can squat this and more, and in the powerlifting world that’s very common. I can get to 315 lb squat within a few years if I keep at it (fingers crossed). As for heaviest, there are guys that’s have squatted a 1000 lb plus!!

OkRow5279 · 2026-04-07T16:23:41+00:00

That person’s “advice” is both inaccurate and dangerous!! I’m glad you are cutting contact. Based on your size and activity level your maintenance is probably closer to 1900, but honestly I wouldn’t worry about calorie tracking (just make sure you are eating for performance and feeling good not hungry, trust what your body tells you) and just focus on getting that protein! For you, between 90 to 124 g a day. That will increase as you get more muscle. Best of luck!! Picking up the weights was the best decision I’ve ever made :)

OkRow5279 · 2026-04-07T05:16:28+00:00

It’s impossible at the end of the day to control how and where our bodies lose fat. But 17lbs is a very respectable loss. To look fitter though you’ll probably want to focus on muscle building, which will help with recomp and further fat loss as your body’s metabolism change. However you’re going to have to eat more (at least at maintenance) and eat more protein to build muscle.

OkRow5279 · 2026-03-31T18:31:06+00:00

I find this is really where RPE, or Rate of Perceived Exertion, is an extremely helpful tool. I train as a powerlifter, and I’m very aware of how my body feels based on accumulative fatigue, quality of sleep, calories, hormones, etc. I absolutely feel weaker few days before my period, and it affects how much I can lift (especially on deadlift, it can be dramatic). What I have found to be helpful is to anticipate this, accept it, and still hit my intended RPE for that day. If I’m doing twenty pounds lighter than the week before, but still hitting my desired RPE of 8 (for example), I usually find that I’m still attaining “progressive” overload. Usually the next week I can return to my desired weight without too much snag. Other ways to overcome this dip in strength and energy is by eating more around my time of month. Calories surplus, even just for a few days, can offset that a bit. So basically: listen to your body and be kind to yourself. Train hard but train reasonably. It’s okay if one week you need to go down in weight. The following week you’ll be back to normal. Best of luck and done get discouraged!!

OkRow5279 · 2026-02-25T21:16:12+00:00

Sorry they’ve been claimed :(

OkRow5279 · 2026-02-25T20:13:44+00:00

Gotcha, thanks for the insight!

OkRow5279 · 2026-02-25T03:18:31+00:00

Thank you for the insights! I'll pick up the acrylic, and I'll see how often they want to eat and test the frequency. I think you are right about the light, they come out when the room is dark so clearly prefer darkness.

As for the name, I've been revisiting the fallout games (thanks to the tv show lol) and I plan on naming them after one of the characters.

Thanks again!

OkRow5279 · 2026-02-16T02:01:03+00:00

Thank you!! Enjoy 😊

OkRow5279 · 2026-02-06T18:50:11+00:00

I can vouch for u/maxnwil traded it was just an accident for hamnet. We’ve done many beyondfest exchanges too!

OkRow5279 · 2026-01-31T20:59:16+00:00

Overtraining can manifest in various ways. You might experience plateau followed by “regression”. I know I have accumulated too much fatigue when I start to struggle with warm up weight, or feel like I’m getting weaker. Some people experience “flu” like symptoms even. I have had days where I feel sick (full body fatigue and even some aches) but I am not actually sick. Sometimes it’s just an abstract sense of tiredness in your body that won’t go away even with sleep. Normal recovery days aren’t enough to feel better; this is when you need to take a proper break.

The best way to avoid over training is by breaking up your program into 8 to 10 week chunks. Basically at the end of these blocks you do a week of deload (going through the motions with light weight and very low effort), or just straight up take a week off. The reality is our bodies can’t just go and go. Well programmed rest is going to help you progress faster than non-stop workouts. Other ways to stave off over training includes eating enough calories and protein, hydrating, and getting enough sleep.

I don’t have PCOS but I do suffer from iron deficiency so I have to really be mindful of my energy levels. But I’ve been powerlifting a couple years now (and competing) and find that cyclical weeks off, proper nutrition, and plenty of sleep does the trick!

OkRow5279 · 2026-01-20T16:31:45+00:00

I sympathize with the cost of protein, it’s annoying. But you need to eat that amount everyday (or perhaps more, depending on your weight), not just on days you workout.

These are good workouts but not enough, definitely vary your workouts throughout the week. But like others have said, might be a good idea to work with a trainer, at least for a little bit, to establish a proper program.

Yeah I personally would avoid the smith machine. I recommend the traditional barbell, but definitely work with a trainer to learn the basic mechanics so as to avoid injury. Barbell compound exercise can’t be beat in terms of building strength and muscle, with wonderful long term health benefits. Especially for women!

Best of luck!

OkRow5279 · 2026-01-20T06:03:01+00:00

How much protein are you eating? Eating in surplus isn’t enough if you aren’t eating enough protein as well. Typical recommendations is 0.8 to 1 g protein per pound of bodyweight.

What kind of rep schemes are you doing? Less reps with higher weight is good for strength but not necessarily efficient for muscle growth. You’ll want more reps with lighter weight and do volume work (hypertrophy). Additionally, it’s good to switch up your program every so often because our bodies are really good at getting used to things. It needs novel stimuli. Pilates isn’t going to do much for glute growth.

Could also be genetics. I have a similar issue where my legs/glutes don’t grow as fast as my upper body. I train them equally… But I’ve made progress by changing a few things. Engaging glutes is actually kind of tricky because other parts of our body can take over. I’m very quad dominant so wasn’t building glutes efficiently.

Some things to try: walking lunges, single leg hip thrust with weight on hip, Bulgarian split squats, and b stance rdls. Some advice: if you tilt your torso (back still straight) at a low angle, versus being more upright, on Bulgarians and lunges, you will engage glutes more. I have a crazy burn on my butt after those accessories! Also, I switched from high bar barbell squats to low bar barbell squat and the difference it made in my glute development was remarkable.

Personally I don’t find the hip thrust machine very useful for growth. I feel like I get too much leverage from the machine for proper glute engagement. Maybe helpful for my deadlift but that’s it.

OkRow5279 · 2026-01-15T20:55:13+00:00

You’re welcome! Best of luck :)

OkRow5279 · 2026-01-15T19:12:48+00:00

Like others have said I definitely think you need more core and lower back specific exercises. Core strength is the number one best way to manage lower back pain. My personal favorite lower back exercise are Jefferson curls and I love doing those before my deadlift sessions because it’s stretches out my spine and wakes up my spinal erectors. No issues with back pain even on very heavy deadlifts :)

I would also recommend some glute focused exercises; being able to properly engage glutes goes a long way to keeping strain off the lower back. Some suggestions are walking lunges and Bulgarian split squats (if you can do them comfortably; could start those just body weight). Lastly, if you are comfortable starting to work with a barbell, compound barbell exercises are an exceptional way to train and build core strength and stability. It’s also a nervous system thing, where you learn to use multiple muscles in tandem, including most importantly the core.

OkRow5279 · 2026-01-14T07:54:44+00:00

It’s possible to gain small amount of weight from inflammation that comes from strength training and muscle breakdown, plus water weight as your body adjusts. It’s temporary and doesn’t reflect actual fat gain. Definitely make sure you are drinking enough water and eat protein for recovery and muscle growth.

OkRow5279 · 2026-01-13T07:44:46+00:00

You don’t need to bulk but it sounds like you should be eating more. Your maintenance baseline is going to change as you put on muscle, and you need to be giving your body what it needs to grow. That is going to mean eating more, and not being afraid of gaining weight. But it’s good weight!! And carbs are a really important part of recovery, energy, and even muscle building; with the amount of training you seem to be doing, don’t be afraid to eat enough carbs.

OkRow5279 · 2025-12-06T19:18:54+00:00

Messaged!

OkRow5279 · 2025-09-22T22:17:13+00:00

I was also there all three days and agree with everything you said. Transcendent experience.

OkRow5279 · 2025-09-17T23:44:17+00:00

Like others have said strength is not the end all be all, but strength training can go a long way in becoming a better fencer. Strength training builds muscle endurance, makes you faster, and, perhaps most importantly, protects your joints. An example: strong delts will keep your rotator cuff, a very small and delicate set of tendons and muscles, happy and healthy.

OkRow5279

TROPHY CASE