Im not building mass and its been a month

Jan 28, 2014
1,192
183
Hi, ive been training for well over a year, initially i focused on cardio, but now i realized the cardio was negatively effecting testosterone levels, my main aim was to cut my weight down which i have done for the past month, i train at the gym regularly and i try to get as much protein in as i can, i train around 3x a week, ive noticed i dont bulk up as i used to, ive cut out cardio from my ragime, and i only focus on upper body, my diet is in check but im not seeing the results as i would have liked im guessing this is down to my age as im 32 years old. Is there anything else i need to do. Or is there any advice anyone can provide
 
May 17, 2013
9,757
7,610
Louisiana
Hi, ive been training for well over a year, initially i focused on cardio, but now i realized the cardio was negatively effecting testosterone levels, my main aim was to cut my weight down which i have done for the past month, i train at the gym regularly and i try to get as much protein in as i can, i train around 3x a week, ive noticed i dont bulk up as i used to, ive cut out cardio from my ragime, and i only focus on upper body, my diet is in check but im not seeing the results as i would have liked im guessing this is down to my age as im 32 years old. Is there anything else i need to do. Or is there any advice anyone can provide
Need more info than this. What exercises are you doing? How much weight are you pushing? Why are you not working lower body along with your upper body?

If doing low weight/high reps, you won't see the gains like you would doing less reps but with higher weight. Not working your lower body is a mistake in my opinion. Nothing looks sillier than a guy with a well defined chest, 20 inch biceps and then only having 20 inch thighs and skinny calves-------you know, "Skipped Leg Day" syndrome.

When I was a younger man working out with weights I made my biggest gains doing 3 basic exercises: Bench Press, Dead Lift and Squats and I was taking a protein supplement at the time. Then if you want to target certain muscle groups you can hit curls, tricep extensions, rows, ab work with crunches and sit-ups, calf/toe raises,etc.
 
Jul 29, 2012
712
25
TORONTO
I’ve recently been back in the gym for the past two months. Haven’t been at the gym in a couple years.

Increasing weights is crucial. Just today i increased my dumbell bench press and skullcrushers. Feels good.
 

Johnstown

Dominant Poster
Jun 4, 2013
16,597
2,014
Azari hasn't been active since January so I doubt he will get anything we say.


Guy like him...I'd suggest a modified 5 by 5 protocol
 

Benny Blanco

Stormzy is an idiot
Feb 18, 2017
13,570
12,180
32
Hi, ive been training for well over a year, initially i focused on cardio, but now i realized the cardio was negatively effecting testosterone levels, my main aim was to cut my weight down which i have done for the past month, i train at the gym regularly and i try to get as much protein in as i can, i train around 3x a week, ive noticed i dont bulk up as i used to, ive cut out cardio from my ragime, and i only focus on upper body, my diet is in check but im not seeing the results as i would have liked im guessing this is down to my age as im 32 years old. Is there anything else i need to do. Or is there any advice anyone can provide
You can still build muscle at 32 you absolute lunatic

Eat lots of food
Protein based diet
Concentrate on Squat, Deads Bench Press
Focus on progressive overload, always try to go that little bit heavier every week, even if it’s 1lb
Get plenty of rest and recovery

Boom