To quit or not to quit

[periptero]

Hi there! I hope that this is the right place to start this thread. My post's title has to do with my workout. I started going to the gym 4 months ago having a workout plan of 5 days per week. Since then I have not seen any improvement. I mean that my physical aspect remains the same (ok I do not expect to become a mountain of muscles in 4 months but a at least a slight change) but what bugs me the most is that I keep lifting the same amount of weight. 4 months ago I could barely lift 40 KGs with the machine shoulder military press and 4 months later I still can barely lift 40 KGs. Is it normal? Is there something wrong with me? I see all the others in the gym to keep increasing the weight they lift and I wonder why should I keep losing my time without seeing any progress. So what should I do? To quit or not to quit?

[AlphaBrass01]

To actually give some decent feedback on this, we would need to know a lot more about the routine you're using in the gym, your general physical shape, and also your diet (which effects strength and mass gains SO much more than a lot of people realize).

I would definitely say not to quit, but you may have to make some change to go in the right direction. Let us know more, and I'm sure people will give their opinions. You've already done something a majority of people never do and started the process - don't stop now!

[dutchgrad]

Hi there! I hope that this is the right place to start this thread. My post's title has to do with my workout. I started going to the gym 4 months ago having a workout plan of 5 days per week. Since then I have not seen any improvement. I mean that my physical aspect remains the same (ok I do not expect to become a mountain of muscles in 4 months but a at least a slight change) but what bugs me the most is that I keep lifting the same amount of weight. 4 months ago I could barely lift 40 KGs with the machine shoulder military press and 4 months later I still can barely lift 40 KGs. Is it normal? Is there something wrong with me? I see all the others in the gym to keep increasing the weight they lift and I wonder why should I keep losing my time without seeing any progress. So what should I do? To quit or not to quit?

Not to quit.

But also, as far as shoulder press, this is not uncommon. You may have some postural issues and or form issues to work out before this lift will go up. My shoulder press stayed very much the same while other lifts were going up.
Try dropping the weight a bit, and focus on form. Gradually increase the weight. Sometimes a bit of momentum will help you break that plateau. Think of it as taking a few steps back to get a running start.

a sample would be to lift 30 kg for 3 sets of 5 reps. Next week, 32 kg 3X5. Next week 34 kg 3X5, and so on. But be sure to watch form, and work the correct muscles. Reading Rippetoe's book, or at least this may help: http://forum.bodybuilding.com/showthread.php?t=998224

[cmurray]

Definitely do not quit.

As far as increasing your weight when working out, I suggest upping the weight gradually. Try three sets of 10,8,6 repetitions. I have always been able to increase weight while using this method.

Best of luck and definitely keep at it.

[periptero]

Thank you for your answers. I'm 1.76 m tall weighting 74 KGs and I don't waste my time when I go to the gym (hanging around with other people etc), I follow strictly my program. My diet consists in:

Breakfast: 2 eggs (whites), milk with cereals, yoghurt and some baby food.
After the workout: 1 or 2 eggs (whites), 1 banana and some yoghurt.
Rest of the day: some meat, rise vegetables or whatever there is at home (sugarless).

I don't want to use any type of supplements (proteins etc).

My workout program is the following (every exercise has 4 sets of 8 reps - when I finish the 4 sets I proceed to the next exercise):

Day 1: Back (I make use of machines because I have problems with my back)
Wide Grip Pulldown Behind the Neck
Lat Pulldown Convergent Machine
Pulley Row Machine
Rowing Machine Convergent

Day 2: Chest
Barbell Chest Press
Barbell Incline Chest Press or Incline Dumbbell Press
Dumbbell Flyes
Pullover Machine
Pectoral Machine or PecDeck or Cable Crossover

Day 3: Shoulders
PecDeck
Lateral Deltoids Machine
A machine I can't find the name that should simulate dumbbell press
Military Press

Day 4: Biceps and Triceps
Standing Biceps Cable Curl
Reverse Grip Triceps Pushdown
Machine Preacher Curls
Triceps Machine
Hammer Curls
Lying Close-Grip Barbell Triceps Press To Chin
Zottman Curl or Dumbbell Alternate Bicep Curl
Lying Close-Grip Barbell Triceps Extension Behind The Head

Day 5: Legs (the only part of the body that is improving so I won't describe you my program)

I repeat, I haven't seen any improvement at all. Another thing I forgot to tell you is that there are days I can't lift the weight I could lift during the previous week. For example I can lift 45 KGs with the Machine for the Preacher Curls. Today I could lift only 35. When I tried the Hammer Curls and I couldn't stand 11 KGs I dropped everything and finished the session wondering if I should continue with my trainings.

Another thing is that when I started going to the gym I weighted 75 KGs now I'm 74 KGs (!!!).

I hope the info is helpful. Thanks again.

[Chubbs387]

Don't quit. I could give you a million reasons why, but you'll figure those out for yourself eventually. Just don't!

[AlphaBrass01]

Thank you for your answers. I'm 1.76 m tall weighting 74 KGs and I don't waste my time when I go to the gym (hanging around with other people etc), I follow strictly my program. My diet consists in:

Breakfast: 2 eggs (whites), milk with cereals, yoghurt and some baby food.
After the workout: 1 or 2 eggs (whites), 1 banana and some yoghurt.
Rest of the day: some meat, rise vegetables or whatever there is at home (sugarless).

I don't want to use any type of supplements (proteins etc).

My workout program is the following (every exercise has 4 sets of 8 reps - when I finish the 4 sets I proceed to the next exercise):

Day 1: Back (I make use of machines because I have problems with my back)
Wide Grip Pulldown Behind the Neck
Lat Pulldown Convergent Machine
Pulley Row Machine
Rowing Machine Convergent

Day 2: Chest
Barbell Chest Press
Barbell Incline Chest Press or Incline Dumbbell Press
Dumbbell Flyes
Pullover Machine
Pectoral Machine or PecDeck or Cable Crossover

Day 3: Shoulders
PecDeck
Lateral Deltoids Machine
A machine I can't find the name that should simulate dumbbell press
Military Press

Day 4: Biceps and Triceps
Standing Biceps Cable Curl
Reverse Grip Triceps Pushdown
Machine Preacher Curls
Triceps Machine
Hammer Curls
Lying Close-Grip Barbell Triceps Press To Chin
Zottman Curl or Dumbbell Alternate Bicep Curl
Lying Close-Grip Barbell Triceps Extension Behind The Head

Day 5: Legs (the only part of the body that is improving so I won't describe you my program)

I repeat, I haven't seen any improvement at all. Another thing I forgot to tell you is that there are days I can't lift the weight I could lift during the previous week. For example I can lift 45 KGs with the Machine for the Preacher Curls. Today I could lift only 35. When I tried the Hammer Curls and I couldn't stand 11 KGs I dropped everything and finished the session wondering if I should continue with my trainings.

Another thing is that when I started going to the gym I weighted 75 KGs now I'm 74 KGs (!!!).

I hope the info is helpful. Thanks again.

Judging from the comments you've made, the slight decrease in weight and lack of strength increase, I would say that your diet is lacking. You don't seem to be eating much at all. If you really want to build strength, I would eat a lot more. This isn't the most important point, but is there any reason you only eat the egg whites and not the yolks?

Anyway, there are a number of threads in the nutrition section that may help you a bit. Go in there and read the stickies, and if you have more questions, you may want to start something in there for some advice. On a whole, diet-wise, I would just say you need MORE...of everything.

Don't get frustrated. It takes a lot of trial and error to find what works for your body - in diet and training.

[username-newbie]

1. eat the egg yolks, eat more in general
2. switch shoulder and legs day around (as chest will burn out ur anterior deltoids)
3. on shoulder day do the shoulder press first then laterial raise
4. on the arms day do the close grip tricep press as first tricep exercise (don't do it to neck more like mid chest)

[periptero]

Thank you for your answers. I will follow your advises.

[selffirst]

Dude... you even asking should I quit show your not determined to reach your goals...Put self doubt out of your mind....When I'm lifting and I'm struggling or lack motivation I repeat a phrase to myself....It makes smile....it's a funny sayin I made up for myself....I say...."you sexy beast"...."squeeze metal for papa"....I know it sounds stupid....but When I resort to thinking or saying this phrase I know mentally I need a jump start....Try it man it just may work for you too....Keeping positive thoughts for ya....Self

[bsnyds]

You need more calories in your diet. You need more protein for sure. Why are you afraid of suppliments? The easiest way to get the additional protein you need to build muscle and strength. Sounds like you could also use a good workout partner. First they can help motivate not to quit, second sounds to me like you need someone to make sure you do forced reps. You have to push past your previouse weights and reps in order to grow and get stronger. Don't let yourself get stagnent doing the same routine day in and day out. The same rep numbers, the same excercises. Mix it up, add more dumbells, less machines form week to week.
You must put your mind in your muscle. Feel it contract, and focus on using the right muscle for that specific lift. Slow full motions will cause gains. I see so many people in the gym just throwing the weight around to say they did their 10 reps or whatever, they aren't concentrating. form is so important, do it right or don't do it at all.

Sometimes you need a specific end goal to motivate you. "I just want to get in better shape" does not cut it. That goal you are reaching for is what you focus on for rep number 10, 11, or 12 sometimes in stead of quiting on the standard number 8. Hell, I have to actualy say it load sometimes to get that last rep in, Haha! Maybe I look crazy from time to time but it's paying off and I look better than I have ever before at age 38. I know when I go home that day I'm one step closer to reaching my goal.

Good luck, no one on here will ever say give up, so don't!

[sjjdiienno]

you'll figure out what to do workout wise for yourself by listening to your body and how it reacts to different exercises/rep ranges/sets and all that but you deff need to eat alot more...nothing's wrong with whole eggs..but deff eat alot more...if you find your getting fatter cut back a little...if everythings going great up your calories a bit. keeping it simple is the best i think