I am trying really hard to bulk but have had no luck. All I have managed to do it put on a lot of fat and no muscle.
First a bit background, I have been lifting on an off(because I lost motivation after putting in a lot of hard work) for about 3 years. However, this last year has been consistent. I have lifted every week.
In the beginning I used to lift on a 3-day split, while eating very healthy, but I consistently overdid cardio, up to 16 hours a week(intense cardio). I realized this could be an issue and cut it out completely. I was eating healthy and lifting but I was not gaining. So then I tried 5X5, it was completely taxing, but I did not gain anything.
I decided to then try do one muscle group with its associated smaller muscle group, Monday(Chest Triceps), Wed(Back, Biceps, Traps), Fri(Legs, Abs, Shoulders). However I have been on this for 8-9 weeks and basically no results.
I decided that maybe I was not eating enough and decided to eat a lot of healthy food for a few weeks, I also tried eating fast foods for a weeks, I gained weight, but I believe its mostly fat. While on this program, I was sleeping 8 hours a day.
So is the workout the issue? To be fair, I have spent three years trying and failing, as you can see I have tried different workouts, different rep ranges, different caloric intakes, cardio intensity and sleep patterns. I believe I have not gained muscle on this specific program because even after several weeks, I am lifting near the same weight on all my sets for a muscle, except for a set or two on one exercise.
Thread: Haven't Gained Muscle in 3 Years