Slow gains

[Plethorix]

I just started bodybuilding about a year ago. At first, I went on and off, trying new things and fading in and out of routines.

Now I've been doing the wotw #1 for skinny beginners and it's been working pretty well. This is the first time I've taken any athletic activity seriously, and I'm somewhat satisfied with the gains.

When I first started out, for example, I couldn't bemch the bar. Now I can bench around 70 for about 5 reps. considering where I started and where I am now, that's close to double my previous strength.

However all my weights are still really, really low. My dad who is a bodybuilder training for competitions said that as a beginner I should be putting on muscle very fast. I've been working hard every workout - sometimes over 3 hours a day, long rest periods, eating lots of protein and sleeping well.

While my upper body strength has nearly doubled, I'm still super scrawny. My triceps are visible now but very tiny. I can almost do dips unassisted and still can't do pullups without assistance. In short, I'm much stronger but still very weak. Is this normal?

I want to get to the point where I can do all the bodyweight excerizes (pull ups, chins, push ups, etc) with considerable ease, and I get the feeling that after 6 months, I should already be there. Any insight on this?

[ChrisLB]

I'd recommend changing your routine.


Eat more and get a better routine

[Mitchy321]

When you talk about your diet you say that you 'eating lots of protein'

This is probably where the problem lies. If your following a good solid routine then the only reason you're not making as much progress as you could is probably your diet.

Count your calories. See how many you eat in a day.
Then work out how many calories you need to consume each day (theres calculators everywhere for this) and eat at least 500 over what your maintinence is.
What i find strange is that if your dad is a competitive bodybuilder, he should have told you most of this?

Also, going to 70 from benching the bar only is still good progress, so dont be to disheartened.

[pottsy09]

two things jump out at me,

1. 3 hour workouts? they are unnecessary and could be your problem. overtraining is not good and is detriemental to progress.

2. a lot of protein? this could not be enough even if its a lot to you also do you have any caarbs? heal;thy fats etc?

[Plethorix]

@responders:

My maintainance is about 2400 kcals a day, and I usually eat 3000-3500. So that's not the problem I've put on about 25 lbs since I started - some muscle, some fat. Protein is anywhere from 0.5g-1g+ per lb, it varies. I'm not obsessive about my diet but I make sure to eat plenty

I'm using the winner for this wotw program:


bodybuilding.com/fun/wotw1.htm

It's been about an hour a day up until now, where the workouts are pretty damn long. I seem to experience minor gains the first 1-2 weeks of every swap, and then 2-3 weeks of plateu. Gains are okay, but I know they can be faster.

[XShreddedX]

try cutting your gym sessions down to an hour, and eat more and eat better (as far as macros/timing, and more protein if your not eating enough already)