View Full Version : small gains in workouts
I have been lifting now steadily for the past two years nonstop. I'm 175 lbs and about 5'11. My routine consists of lifting 5-6 days a week, lifting the entire body, and switching my workout every two months. It is so frustrating to see that I have seen little, if any gains. It is like, I try to eat as much protein, drink as much water as i can, but do not see any gains from it. Not only do I not see sufficient gains in the weight room, but i also do not gain any weight even though i eat till i can't. What the hell is wrong here? I would be lying to you and myself if i told you i don't work hard in the gym. It pisses me off that i know i work as hard as i do but don't really see anything from it. Does anyone else have this problem too? Any suggestions on how to fix this? I can't take this anymore.
What does your routine, set vs. rep range look like
How much time do you leave to let your muscle rest. Diet, workout rest they all go hand in hand no if ands or buts about it. With that being said what is your workout days routine, eating looking like. I would be more than happy to help you sound fustratedbeen there bro.
Before I would lift 6 days a week:
Mon: Chest and triceps
Bench- 4 sets at 4-6 reps
Incline- 4 sets at 4-6 reps
Flies- 4 sets of 8-10 reps
Dips-4 sets at 8-10 reps
Triceps extensions- 4 sets at 8-10 reps
Push downs- 4 sets at 8-10 reps
End with push ups- 2 sets all out
Tues: Biceps and Upper Back
Barbel curls- 4 sets at 6-8 reps
Seated rows- 4 sets at 4-6 reps
dumbell curls- 4 sets at 6-8 reps
Lat. Pull downs- 4 sets at 4-6 reps
Forearm curls- 4 sets at 10-15 reps
End with pull ups- 2 sets all out
Wed: Lower back and legs
Squats- 4 sets at 8-10 reps
Leg extensions- 4 sets of 6-8 reps
Leg curls- 4 sets of 6-8 reps
Hip flexors-4 sets of 6-8 reps
Leg Press- 4 sets of 6-8 reps
Calf raises- 4 sets of 10-15 reps
Stiff legged dead lift- 4 sets of 6-8 reps
* and then i repeat the cycle, take Sunday off than i'm at it again. Thursday i substitute more shoulders for triceps. I work as hard as i can and try and eat as much as i can. I just don't get it. I hope someone can help me.
speedster00
03-01-07, 4:31 pm
So your training major parts twice a week? I would only train them once. Maybe your not resting enough. And I know you said you eat. But are you counting? You might be surprised at how few calories your taking in if you count. Remember, you grow the other 23 hours in a day. Not the hour your in the gym. You have to eat. Make yourself eat every 3-4 hours and stop eating so clean. Red meat is your friend.
Kiwi129
03-01-07, 11:46 pm
Yea I know I used to think I was eating a lot just because I didn't feel hungry... but that's definitely not the case in this sport. By God I eat beyond my "hungry" limits now and it's been working.
LuvsThePain
03-01-07, 11:56 pm
Hey bro, I'm going to throw this at you and see what you think. Chew it up and see how you like it.
I train each body part once a week. This allows me to focus on that one body part for the entire training session that day. I use all my strength for just that body part and I don't end up having to use my left overs for anything else.
Here's what it looks like
Monday - Chest
Tuesday - Back
Wednesday - Legs
Thursday - Arms
Friday - Shoulders
With this routine I just keep packing it on. Each body part is getting sufficient rest and I'm consistently seeing strength gains.
Keep in mind that there is NO canned or magic routine that is going to work for everyone. Obviously what you have going isn't working for you. You go back to the drawing board and experiment with the workout.
For me, after 6 years of dedicated lifting, I believe I've found the best combination for myself. Once I did this I began to refine and polish it. This is what you need to do bro, experiment until you find the routine that suits you.
Hope this helps
LTP
Matoltsy85
03-02-07, 2:06 am
Hey bro, I'm going to throw this at you and see what you think. Chew it up and see how you like it.
I train each body part once a week. This allows me to focus on that one body part for the entire training session that day. I use all my strength for just that body part and I don't end up having to use my left overs for anything else.
Here's what it looks like
Monday - Chest
Tuesday - Back
Wednesday - Legs
Thursday - Arms
Friday - Shoulders
With this routine I just keep packing it on. Each body part is getting sufficient rest and I'm consistently seeing strength gains.
Keep in mind that there is NO canned or magic routine that is going to work for everyone. Obviously what you have going isn't working for you. You go back to the drawing board and experiment with the workout.
For me, after 6 years of dedicated lifting, I believe I've found the best combination for myself. Once I did this I began to refine and polish it. This is what you need to do bro, experiment until you find the routine that suits you.
Hope this helps
LTP
Working on only one muscle group a day, I was wondering how long you are at the gym each day? And if you got time, post up each excersize and sets you do each day...
thanks alot.
How is your rest how many hours of sleep are you getting. How is your eating. I would do the 5 day set bro that ltp put oout for you that looks good. Seperation of certain parts are good I find that working the larger parts in the beginning of the week then the smaller ones at the end. So LTP layed it down for you bro, but to get good gains rest is more important than you think 4-6 weeks on then take a little break then switch the workout routine a little. try mass routine #5 on here or # 7 those are good routines as far as the bodypart you can tweak it a little.
LuvsThePain
03-02-07, 6:20 pm
Working on only one muscle group a day, I was wondering how long you are at the gym each day? And if you got time, post up each excersize and sets you do each day...
thanks alot.
No problem bro. The way it works is i absolutely hammer that body part with everything I've got for that day. I'm in the gym no longer than 1.5 hours. It's all about intensity bro. I make sure to not rest more than 30 seconds between each set. Strength and gains keep coming. The 1 muscle group each day was hard for me to swallow at first, but when I tried it I fell in love with it. I'm bigger and stronger than I've ever been.
If you want an idea of what the workouts look like check out LuvsThePain's ATP Log. I've been keeping track of my lifts and progress there with the new product.
LTP