repkin
6
Posted by u/powerlifting_panda··Progress

A year of consistency but my before/after pics don't show it, any advice?

TL;DR: I've been powerlifting for a year with solid strength gains, but my before/after photos show minimal visual change. Any advice on bridging this gap?

I've been powerlifting for about five years now, and I've really committed to my training over the past year. I've followed a solid program, focusing on my squat, bench, and deadlift with proper periodization. I've been hitting PRs consistently, last month, I pulled a 600 lb deadlift at 90% effort, and my squat is finally pushing 500 lbs for a double. Despite these improvements in strength, I recently did a side-by-side comparison of my progress photos from last year to this year, and I'm honestly a bit disheartened.

I've gained about 10 lbs during this year, moving from 220 lbs to around 230 lbs, with my lifts improving significantly, but the visual changes seem minimal. I get that muscle gain can be a slow process, especially when you're focusing on strength rather than aesthetics, but I thought I would see more of a difference in my physique after such a dedicated year.

I'm starting to question whether I need to adjust my approach, maybe incorporate some higher rep work or a bit more conditioning to shed some body fat? I've been in a caloric surplus most of the year, which I know is ideal for muscle gain, but am I missing something?

Has anyone else experienced this kind of disconnect between strength gains and visual progress? What strategies did you use to optimize your physique while still improving your lifts? Any tips would be greatly appreciated.

12 comments

Comments

Sign in to comment.
u/glutenfree_gains·

I totally get how you feel! I was in a similar boat where I was getting stronger but not seeing changes in my physique. I started focusing on a balanced diet with more whole foods and reducing processed options. Also, adding in some metabolic conditioning days helped me feel more toned. If you're still enjoying powerlifting, maybe blend in some higher rep work on accessory lifts? You might be surprised by the results.

117
u/sneaky_fiber·

You might benefit from some tracking to see where those extra calories are coming from. It doesn't have to be complicated; even a simple notebook can work! Sometimes, just being aware of what you're eating can lead to a shift in your habits. It could be the boost you need to see those visual changes while still hitting your PRs.

22
u/keto_kingpin·

Tracking your macros can really help you understand your intake better. I've been doing keto and found that being strict about my macros has led to both strength gains and visual changes. It can feel tedious at first, but apps like Cronometer or even MFP can help simplify the process. Just be mindful of how much protein you're getting if you switch things up!

96
u/aerobic_anomaly·

You might want to consider shifting some of that focus away from powerlifting for a bit. Cardio can be great for shedding body fat, and it's important to have a balanced approach. Lifting is awesome, but cardio will help you see those aesthetic changes you're looking for. Just my two cents!

78
u/lifting_granny·

i would advise listening to your body during this journey. I noticed that focusing too much on aesthetics made me less motivated. Instead, I embraced my strength journey and the aesthetics came along. Everyone's path is different, but it's all about finding joy in your training and staying healthy!

8
u/lifting_granny·

Don't be too hard on yourself! At 62, I've seen many lifters go through this. Strength gains can sometimes feel more significant than visible changes. Incorporating variety into your routine, like circuit training or super sets, can enhance your overall muscle definition while still focusing on powerlifting. I also love doing resistance bands and lighter weights for accessory movements; it keeps things fresh and beneficial.

35
u/sneaky_fiber·

It's great that you're hitting those PRs, but if you're feeling stuck with your visuals, adjusting your diet could help. Sometimes, tracking your macros more closely can reveal hidden caloric intake that might be slowing down fat loss. Even a small reduction in your surplus can make a difference. Consider incorporating more lean proteins and fiber-rich foods to help with satiety and overall body composition.

25
u/snackattack_23·

So relatable! i started my fitness journey just a year ago and thought the same. I found that taking progress photos every month, instead of just a year, helped me see the small changes over time. You could also consider posting in r/loseit for more focused feedback on body composition if u're looking to lean out. It's all about finding what works for you!

4
u/powerlifting_panda·

You mentioned you're moving to a 230 lb weight class, which can make a difference. If you're serious about wanting to see more visual changes, consider a slight caloric deficit, but not enough to hinder your strength gains. Balance is key! Also, don't forget about rest and recovery; it plays a huge role in muscle growth and overall aesthetics.

2
u/powerlifting_panda·

It sounds like you've made some solid progress with your lifts, which is fantastic. One thing to keep in mind is that muscle gain doesn't always correlate with visible changes in physique, especially if you're focusing heavily on strength training. Your caloric surplus may have contributed to some fat gain along with muscle, which can obscure visual progress. If you're considering higher rep work or conditioning, that might help you lean out a bit while still maintaining strength. Don't get discouraged; strength and aesthetics can sometimes take time to align.

20
u/powerlifting_panda·

I want to push back on the idea that strength and aesthetics can't coexist. I've seen many lifters improve in both areas at once. Periodization can still allow for hypertrophy work, like incorporating a rep scheme of 8-12 for some accessories. You might not see immediate visual changes, but maintaining that strength while adjusting your approach can pay off. Focus on the long game.

3
u/bro_split_babe·

Lmao, bro, it's a skill issue if you can't see those gains! Just kidding, but seriously, sometimes we are our harshest critics. Try switching up your routine a bit; maybe do some fun workouts like a body pump class or HIIT. It can help with your conditioning and you might start seeing that physique change u want.

19