Help needed.....please

[chevchellios]

Well guys I really need your help...For years and years Ive just pounded weights,and thought one day it will all take shape,and come together-to get the body Ive always dreamed of etc....Here Iam at 38years old and I need someone to pass on their knowledge and life skills to me,I really want to learn how to grow and better myself....as god knows Ive tried and tried.

You name it and Ive done it-every routine in the book,all the advice Ive been given ,I soaked up like a sponge and tried different ways to make gains...nothing happened....So where the heck am I going wrong? seriously the amount of years ive lifted weights,I should be big enough to make arnie look like peewee herman.

I don't drink or smoke-I eat a clean healthy diet-take my protein ,and train damm hard 4 times per week....and I never grow,or take shape.My body just does not seem to respond,I cant even get any definition........

I lie in bed sometimes trying to imagine what it must feel like to be happy with the shape/size/definition of your body etc,and wonder how some guys seem to just brush past a barbell,and get huge...Im at that point in my life where Im starting to wonder,shall I just give up,even though Im a determined guy,and wont let it beat me,I keep thinking its time to throw in the towel...

Ill try anything-Im driven, like us all,by our goals and the ability to have a long healthy life,so why cant i progress in any way shape or form-Ive seen articles where you can transform you body in 12 weeks,you guys know the drill...Ive tried them all,and nothing has worked for me....Hell Ill pay someone if they can get me to put on some muscle-Here Iam offering myself to the gods,to be their blank canvas....can someone please help,before I turn my back on my life long dream..

thanks guys for reading my plea.

[bird72]

Originally Posted by chevchellios

Well guys I really need your help...For years and years Ive just pounded weights,and thought one day it will all take shape,and come together-to get the body Ive always dreamed of etc....Here Iam at 38years old and I need someone to pass on their knowledge and life skills to me,I really want to learn how to grow and better myself....as god knows Ive tried and tried.

You name it and Ive done it-every routine in the book,all the advice Ive been given ,I soaked up like a sponge and tried different ways to make gains...nothing happened....So where the heck am I going wrong? seriously the amount of years ive lifted weights,I should be big enough to make arnie look like peewee herman.

I don't drink or smoke-I eat a clean healthy diet-take my protein ,and train damm hard 4 times per week....and I never grow,or take shape.My body just does not seem to respond,I cant even get any definition........

I lie in bed sometimes trying to imagine what it must feel like to be happy with the shape/size/definition of your body etc,and wonder how some guys seem to just brush past a barbell,and get huge...Im at that point in my life where Im starting to wonder,shall I just give up,even though Im a determined guy,and wont let it beat me,I keep thinking its time to throw in the towel...

Ill try anything-Im driven, like us all,by our goals and the ability to have a long healthy life,so why cant i progress in any way shape or form-Ive seen articles where you can transform you body in 12 weeks,you guys know the drill...Ive tried them all,and nothing has worked for me....Hell Ill pay someone if they can get me to put on some muscle-Here Iam offering myself to the gods,to be their blank canvas....can someone please help,before I turn my back on my life long dream..

thanks guys for reading my plea.

maybe the problem is indeed that you jump around with to many
programs that don't work. stick to a good program and stay there
and evolve your program. sometimes we don't see results and get
frustrated and beging to jump between programs and there is the problem.
it's my opinion.

[jeremy_chess]

Originally Posted by chevchellios

Well guys I really need your help...For years and years Ive just pounded weights,and thought one day it will all take shape,and come together-to get the body Ive always dreamed of etc....Here Iam at 38years old and I need someone to pass on their knowledge and life skills to me,I really want to learn how to grow and better myself....as god knows Ive tried and tried.

You name it and Ive done it-every routine in the book,all the advice Ive been given ,I soaked up like a sponge and tried different ways to make gains...nothing happened....So where the heck am I going wrong? seriously the amount of years ive lifted weights,I should be big enough to make arnie look like peewee herman.

I don't drink or smoke-I eat a clean healthy diet-take my protein ,and train damm hard 4 times per week....and I never grow,or take shape.My body just does not seem to respond,I cant even get any definition........

I lie in bed sometimes trying to imagine what it must feel like to be happy with the shape/size/definition of your body etc,and wonder how some guys seem to just brush past a barbell,and get huge...Im at that point in my life where Im starting to wonder,shall I just give up,even though Im a determined guy,and wont let it beat me,I keep thinking its time to throw in the towel...

Ill try anything-Im driven, like us all,by our goals and the ability to have a long healthy life,so why cant i progress in any way shape or form-Ive seen articles where you can transform you body in 12 weeks,you guys know the drill...Ive tried them all,and nothing has worked for me....Hell Ill pay someone if they can get me to put on some muscle-Here Iam offering myself to the gods,to be their blank canvas....can someone please help,before I turn my back on my life long dream..

thanks guys for reading my plea.

I dont know as much as alot of guys around here . There are some world class body builders here. But my trainer told me that once I stopped seeing results I needed to change up my routines. Cause your muscles get used to what you are doing. I hit a plateau last year when I was my biggest ( HARDLY ANYTHING TO BRAG ABOUT ) but I went from 11 inch biceps to 15 1/2 etc etc . I rotated in a method called the Dog crap method and I did it for one week per month. Here is the link IT WORKS . http://www.bodybuilding.com/fun/wotw53.htm

I worked out alot and rarely got sore but after my first use of this method I felt SHREDDED Man I actually ached the next day WOW WHAT A FEELING I LOVE THAT FEELING AS MUCH AS I LOVE THE "BURN"

[EnigmaPower]

Originally Posted by jeremy_chess

But my trainer told me that once I stopped seeing results I needed to change up my routines. Cause your muscles get used to what you are doing.

That is said too often and it isn't entirely true. The muscles if stimulated to grow and allowed to grow will not continue to grow from a stimulus of the same intensity. That is why workouts need progression. A progression does not mean a change in exercise and too often people change needlessly.

[bird72]

Originally Posted by jeremy_chess

I dont know as much as alot of guys around here . There are some world class body builders here. But my trainer told me that once I stopped seeing results I needed to change up my routines. Cause your muscles get used to what you are doing. I hit a plateau last year when I was my biggest ( HARDLY ANYTHING TO BRAG ABOUT ) but I went from 11 inch biceps to 15 1/2 etc etc . I rotated in a method called the Dog crap method and I did it for one week per month. Here is the link IT WORKS . http://www.bodybuilding.com/fun/wotw53.htm

I worked out alot and rarely got sore but after my first use of this method I felt SHREDDED Man I actually ached the next day WOW WHAT A FEELING I LOVE THAT FEELING AS MUCH AS I LOVE THE "BURN"

good work! you found a good program, stick to it and evolve with it!

[jeremy_chess]

Originally Posted by EnigmaPower

That is said too often and it isn't entirely true. The muscles if stimulated to grow and allowed to grow will not continue to grow from a stimulus of the same intensity. That is why workouts need progression. A progression does not mean a change in exercise and too often people change needlessly.

If you say so ! I dont really know . My trainer just knows my body so it could be bum info for someone else. I really dont know . I just offering up what worked for me I AM NO EXPERT Just want to help

[EnigmaPower]

Originally Posted by jeremy_chess

If you say so ! I dont really know . My trainer just knows my body so it could be bum info for someone else. I really dont know . I just offering up what worked for me I AM NO EXPERT Just want to help

I didn't say it was bum info nor did I criticize what you did. Read carefully and don't be so sensitive please.

[chevchellios]

Hey guys-Thanks for the quick replies.

I think Im starting to see a pattern here....Im not changing,but Im changing my routines,to try and kick start the muscles into growing...instead of just plodding on and on,I should use a good compound routine,heavy weights,and just hammer the crap out of it,until I either see a difference,OR,feel no more muscle soreness/pain after my work out etc....Does this sound about right guys??

[jeremy_chess]

Originally Posted by EnigmaPower

I didn't say it was bum info nor did I criticize what you did. Read carefully and don't be so sensitive please.

Im not being sensitive , I am honest is all . I dont know everything . I am here to learn from you guys . I too have goals and I will reach them and being here keeps me on track .

[blopid]

Originally Posted by chevchellios

Hey guys-Thanks for the quick replies.

I think Im starting to see a pattern here....Im not changing,but Im changing my routines,to try and kick start the muscles into growing...instead of just plodding on and on,I should use a good compound routine,heavy weights,and just hammer the crap out of it,until I either see a difference,OR,feel no more muscle soreness/pain after my work out etc....Does this sound about right guys??

I also don't know as much as some here, but I suggest that you post your diet and workout program here... Be as specific as possible... I believe that if there is a weakness somewhere, someone will point it out and you might be on your way to achieving your goals...


Peace...

[EnigmaPower]

Originally Posted by jeremy_chess

Im not being sensitive , I am honest is all . I dont know everything . I am here to learn from you guys . I too have goals and I will reach them and being here keeps me on track .

Did I criticize you or what you did? I made an informative post which you thought was an attack on what you did and that is being overly sensitive.

[Fifty+]

Originally Posted by chevchellios

Well guys I really need your help...For years and years Ive just pounded weights,and thought one day it will all take shape,and come together-to get the body Ive always dreamed of etc....Here Iam at 38years old and I need someone to pass on their knowledge and life skills to me,I really want to learn how to grow and better myself....as god knows Ive tried and tried.

You name it and Ive done it-every routine in the book,all the advice Ive been given ,I soaked up like a sponge and tried different ways to make gains...nothing happened....So where the heck am I going wrong? seriously the amount of years ive lifted weights,I should be big enough to make arnie look like peewee herman.

I don't drink or smoke-I eat a clean healthy diet-take my protein ,and train damm hard 4 times per week....and I never grow,or take shape.My body just does not seem to respond,I cant even get any definition........

I lie in bed sometimes trying to imagine what it must feel like to be happy with the shape/size/definition of your body etc,and wonder how some guys seem to just brush past a barbell,and get huge...Im at that point in my life where Im starting to wonder,shall I just give up,even though Im a determined guy,and wont let it beat me,I keep thinking its time to throw in the towel...

Ill try anything-Im driven, like us all,by our goals and the ability to have a long healthy life,so why cant i progress in any way shape or form-Ive seen articles where you can transform you body in 12 weeks,you guys know the drill...Ive tried them all,and nothing has worked for me....Hell Ill pay someone if they can get me to put on some muscle-Here Iam offering myself to the gods,to be their blank canvas....can someone please help,before I turn my back on my life long dream..

thanks guys for reading my plea.

If you've been pounding the weights for years you must have made some progress? Dropped some weight, lifting heavier, added reps to your routines etc...There is a big difference between obtaining knowledge and actually applying it. A novice starting with a simple fullbody workout like bench, deads, rows, military press and squats is going to make progress if they are consistant. Even if they did not add one ounce of weight to their lifts in 6 weeks, their reps should have naturally increased. It's the nature of the beast to do better. We don't even need to address Advanced Training Methods at this point. It doesn't matter what the sport is, you must constantly work harder to get better at it. Bodybuilding is more demanding. Once you've accomplished goal #1, your body has already stored the program and you're going to have to work just that much harder to over ride the existing program. Your personal success comes from within. You must be intense and constantly challanging yourself. Lifting the same weight over and over will not break down muscle fiber. If you don't break down muscle fibers they can not repair and develop size. Your success is proportinal to the effort you give forth.

[gneal]

I'm no expert by any means but if you are in the gym that often and still now getting bigger, it's probably your diet. You say you eat clean, but remember you still have to eat enough. You can only get bigger if you take in more calories than you burn. Yes they need to be clean calories but still.

Write down everything you eat and go to fitday to help you track it. My guess(which is all it is) is your diet isn't allowing you to grow.

Good luck,
Greg

[chevchellios]

Hey guys,no need to fall out over a misunderstanding..please just chill a little fellas,as I feel its my fault for asking the questions in the first place..
Please guys,dont fall out with each other-I appreciate all your views and experiences,as thats how Im gonna learn from you all,from varied opinions and your personal gains etc,so no need to get stressed over it-simple misunderstanding.No harm-No foul,lifes too short.

Fiftey+ Appreciate your comments and advice,I do,believe it or not hit the gym hard,and I do up the weights i lift-but never seem to get a happy medium,where I can constantly maintain form and lift heavy too,At tho moment Im trying to take all the advice on board and determine which path to follow.Your advice is greatly appreciated.Thankyou.

[EnigmaPower]

Originally Posted by gneal

clean calories

Yeah...those unclean, traif, unkosher calories will always get you

[m1k3g0rd]

Try reading this:

'Why aren't you growing?'
http://forum.bodybuilding.com/showthread.php?t=732835

[Marius_Ursus]

Originally Posted by EnigmaPower

That is said too often and it isn't entirely true. The muscles if stimulated to grow and allowed to grow will not continue to grow from a stimulus of the same intensity. That is why workouts need progression. A progression does not mean a change in exercise and too often people change needlessly.

Totally agreed. It isn't necessarily adaptation, either. It could be lack of rest or increased need for calories. Sometimes adding one rep per set or one total set per exercise is all that's needed.

Originally Posted by EnigmaPower

Yeah...those unclean, traif, unkosher calories will always get you

Oy vey! Again with the pork calories?

chevchellios, how long have you tried any given routine? It'll take (say it with me, everyone. You have to be sick of reading this...) about six weeks for any adaptation in the human body to take place.

[EnigmaPower]

Originally Posted by Marius_Ursus

Oy vey! .

Ever hear about the joint Israeli/Russian space station? They named it Oy Vey Is Mir

[Marius_Ursus]

Originally Posted by EnigmaPower

Ever hear about the joint Israeli/Russian space station? They named it Oy Vey Is Mir

LOL Rep on recharge.

[chevchellios]

Again many thanks guys for the help and advice.

Marius- To be perfectly honest once i get into a routine it usually stays with me for 8-10weeks , depending on the core exercises involved.If im training,for this amount of time and not hitting a specific bodypart , Ill either alter the routine to try and hit that bodypart directly,or shake everything up by switching routines entirely. Hence making any real gains snaffu.

[ironwill2008]

I'm not sure what you're looking for here; if it's specific advice, post your current routine and nutrition plan. I checked your Bodyspace, and found nothing to go on.

Your problem is pretty much one of three things-not eating enough, not training enough/too much, not resting enough. Post the details, and we'll figure it out.

[lotokids]

IMHO. Maybe you should simplify your routine. Like all compound movements. You say your diet is in check so post it up for some of the diet experts (not me) can help you out. Sleep is very important. Here is the routine I'm currently doing and up until I took some time off (not by choice) I was making some good gains.

Day 1 overhead squats - 6 sets - 6 reps
Seated DB presses - 5 sets - 10 reps
Seated close grip rows - 5 sets - 10 reps

Day 2 Stiff leg dead lift - 7 sets - 4 reps
DB Bench press - 7 sets - 4 reps
Upright row - 7 sets - 4 reps

Day 3 Narrow stance squats - 7 sets - 4 reps
Push press - 7 sets - 4 reps
DB row - 7 sets - 4 reps

Day 4 Deadlifts - 6 sets - 6 reps
Close grip bench press - 3 sets - 12 reps
Chin ups - 3 sets - 12 reps

Day 5 repeat day 3.

Make sure you are adding weight every week. Nothing huge just small increments

[chevchellios]

Thanks Ironwill-consider it done.

Here goes;

Training Monday,Tuesday,Thursdays,Friday--rest days wed sat & sun.

At the moment Im training a split-(never trained this way before and only been on it for 2 weeks,so still trying to decide if its any good)

Monday- bis,tris,forearms
Tuesday-legs,calves,abs
Thursday-chest,shoulders,traps
Friday-Back,abs

Training for an hour to an hour 30 max,and my diet is clean.On a daily basis Im taking 4 protein shakes,creatine,and a few multi vitamins,nothing too sinister.Daily meal plan varies for flavor etc but roughly something like this;

Breakfast-protein shake,vitamins,a cup of joe,oatmeal,skimmed milk, a banana
mid morning another protein shake and maybe some eggs-scrambled.
lunch-usually tuna and baked potato with salad .
mid afternoon- peanut butter 2 scoops,a slice of white bread an apple- and another shake
Evening meal-anything from steak-fish-chicken etc etc
around 10pm last shake of the day-bed usually around midnight-I train either mid morning or mid afternoon(depending on whats going on etc).Meals vary according to tastes etc-but nothing to different,eat good quality meats,fish,vegetables and fruit etc.


Hope this helps guys-if Ive missed anything out-please say

[ironwill2008]

Can you list the specific exercises you're doing now, and their sets/reps? The more info you can provide, the more help you'll get here.

[chevchellios]

sure no problem-sorry I missed it off.

Biceps--warm up with 2 sets of 10 dumbbell curls.
barbell curls and ez bar curls 6 sets of 6(final set pushed to 8 if possible).
Hammer curls 4 sets of 8.
forearm barbell curls 2 sets 10.
preacher curls 2 sets of 10.

Triceps-warm up with a 2 sets 0f 10 skull crushers
triceps pushdown 4 sets 0f 8
overhead reverse hammers 4 sets 0f 8
kick backs-6 sets of 4

chest-Flat bench/incline bench press- 6 sets of 6
dumbbell flies and presses-6 sets of 6

shoulders-side raises 4 sets 0f 6
front raises 4 sets of 6
shoulder presses 4 sets of 6
traps 4 sets of 8 shrugs.

back-lat pull downs 6 sets 6
bent over rows 4 sets 6

legs-calf raises,4 sets of 10
quads-hams-deadlifts squats etc,as many as I can use heavy weight to start and decrease as sets progress.

abs - 3 sets of 15 crunches,leg raises,twists.
cardio-treadmill,bike,and walking the dog(hey every little helps,lol.)

[blopid]

Originally Posted by ironwill2008

Can you list the specific exercises you're doing now, and their sets/reps? The more info you can provide, the more help you'll get here.

I thought I said that?


Peace...

[chevchellios]

Lol,yeah I guess you did,but must have missed it-sorry .Didn't expect such a good response from everyone on the site.

[ironwill2008]

What I'm seeing is many, many sets for upper body, small muscle groups, and few for the big muscle groups- legs, back, chest. Without even talking about your nutrition, this is a big part of your problem.

By your first post, I gather you want to build muscle mass, and not necessarily strength. To do this you're going to need to base your workouts around the three main compound lifts-squats, deadlifts, and bench presses. Rather than attempt to write you out a routine, that you may or may not follow, I'd suggest you look through the O35 workout journals. Most of the posters there have an avatar, so you can see what they look like, their age, their weight, and most importantly, what they're currently doing in the gym. That will give you some good ideas. Take a look at mine if you like; the url is in my sig.

Get your routine straightened out, and then we can work on your nutrition. Good luck.

[blopid]

Originally Posted by chevchellios

Lol,yeah I guess you did,but must have missed it-sorry .Didn't expect such a good response from everyone on the site.

LOL No Prob... Just kidding anyway...


Peace...

[chevchellios]

Ironwill-Thanks, will check out your training routine and see if I can gather enough info to change my training around.Hopefully will be able to make some gains.

Thanks again to all who helped-greatly appreciated by a frustrated lifter.