Been training for 3 years.. No gains. SRS

[Brentdawg]

Been training for 3 years, first year i wasted my noob gains my starving my body to lose fat. 2 years trained hard and constant, ate clean, calculated macro's, eating roughly 500cal more than needed to sustain the weight i was on. Changed program up monthly. Trained 2 weeks endurence 1 week strength.

Where did i go wrong?

I get called a fetus at work cause im so small and get laughed at when I show them my muscles.

FML

Cliffs

-Lifghting for 3 years
-No gains
-Gets laughed at

[ThySparticus]

Lol where did you go wrong?

How about not being at about '500cal more than needed to sustain the weight'.

Sounds like you did everything but increase the amount you eat.

Pro tip, if by the end of every month you don't increase in weight by however much you want, eat more and keep doing so until your satisfied.

Should have asked this question after the first month of no results, oh and also noob gains have not been wasted considering you haven't had any gains yet

[mahousesn]

time to stop eating "clean foods"

[Stoofman]

Bro just bulk, sounds like your body needs more healthy food to repair the muscles, (dem gainz) eat more. Numbers are ****, listen to your body bro.

[DatFace]

1. hop on the juice
2. fix your diet and train even harder
3. stop lifting because it's not for you *******

[naich]

Been training for 3 years, first year i wasted my noob gains my starving my body to lose fat. 2 years trained hard and constant, ate clean, calculated macro's, eating roughly 500cal more than needed to sustain the weight i was on. Changed program up monthly. Trained 2 weeks endurence 1 week strength.

Where did i go wrong?

I get called a fetus at work cause im so small and get laughed at when I show them my muscles.

FML

Cliffs

-Lifghting for 3 years
-No gains
-Gets laughed at

lol at fetus part

don't switch it up every month you can't track progress that way. also focus on progressive overload(aka increasing weight on your compound movements) also get on a real program

[Brentdawg]

I did start eating more, but I gain fat easily for some reason but no muscle. Sounds like I don't train hard enough if that's the case right? But I go to failure each set. I did try stopping before going to failure for ages but I didn't change much

I the most I have ever done is 4x40kg Bench, 4x60kg squat, 4x 65 dead lifts. When I hit that Plato i always go down hill from there. Trying to get a gym partner to help me get past it.

Lol where did you go wrong?

How about not being at about '500cal more than needed to sustain the weight'.

Sounds like you did everything but increase the amount you eat.

Pro tip, if by the end of every month you don't increase in weight by however much you want, eat more and keep doing so until your satisfied.

Should have asked this question after the first month of no results, oh and also noob gains have not been wasted considering you haven't had any gains yet

[Loastres]

eat more then .. its not rocketscience

[MongoloidMike]

post your diet and routine so we can give you more detailed feedback

[Penile_Dementia]

Changed program up monthly. Trained 2 weeks endurence 1 week strength.

Where did i go wrong?

Beginner, when faced with attempting linear progression, not even once

How about switching to a fully body routine 3 times a week, do not change the program at all, progress in weights/reps and sets instead. There is no reason to change your program up regularly at your level, that's just braindead.

[Brentdawg]

Am currently doing that. Fat cells over 9000 (Im getting fat very fast)

time to stop eating "clean foods"

[Brentdawg]

Beginner, attempting linear progression, not even once

How about switching to a fully body routine 3 times a week, do not change the program at all, progress in weights/reps and sets instead

When i first began lifting I was doing basic training program. Much of which was machine based. Did that for first year then progressed to more free weights and advanced lifts like squats and dead lifts.

[MostSwole]

time to step it up bro, this shi right here gon' get you real swole...

[Mattash2g]

[GodMadeDirt]

lol at fetus part

don't switch it up every month you can't track progress that way. also focus on progressive overload(aka increasing weight on your compound movements) also get on a real program

This. Also eat more

[maddogmarty]

dont think its possible to have 4x40 bench after 3 years of training, u trollin bro

[Penile_Dementia]

When i first began lifting I was doing basic training program. Much of which was machine based. Did that for first year then progressed to more free weights and advanced lifts like squats and dead lifts.

Blah blah blah blah blah. That's totally backwards but who cares. (Squats and deadlifts are foundation lifts, machine stuff tends to be for more advanced considerations) Like you said yourself, you wasted that year.

You don't switch your routine up every month when you can't make gains to even reach an intermediate level. That's braindead. You have no idea what you are doing. Like I said, do a BASIC routine on basic exercises like squats and deads and presses and chins 3 times a week, and progress linearly. Once you've made vast progress you won't be able to progress linearly, so you'll have to cycle the weights reps and sets, but there's no good reason to switch up your actual exercises until you have a good foundation of strength and size. (a couple of modifications along the way is fine) and know exactly how to progress consistently.

Maybe look into Starting Strength. because it's a bad idea for you to plan your own training at your beginner stage.

[Skimovich]

dont think its possible to have 4x40 bench after 3 years of training, u trollin bro

this. Else eat everything in your path

[Oceanbreezeez]

Been training for 3 years, first year i wasted my noob gains my starving my body to lose fat. 2 years trained hard and constant, ate clean, calculated macro's, eating roughly 500cal more than needed to sustain the weight i was on. Changed program up monthly. Trained 2 weeks endurence 1 week strength.

Where did i go wrong?

I'm confused, were you bulking or cutting?

Either way, you obviously have miscalculated your maintenance calories. You seem to have some clue about nutrition, so use one of the maintenance calorie equations on this site to calculate your maintenance calories. Then increase that by 20%. If you aren't gaining weight at the desired rate, increase your intake until you are. You obviously are not eating 500 calories over maintenance if you aren't gaining weight, that's simple scientific fact unless you have some sort of obscure medical condition.

[Brentdawg]

post your diet and routine so we can give you more detailed feedback

At the moment im not calculating my Macro's. Im just eating heaps but clean.

4 Fried eggs
4 rations of bacon (pan fried, olive oil etc)
Apple and bananah

Steak / Chickn Breast
serving of carrots
brocoli / coliflower
baby spinich leafs, feta, tomoato, french dressing, olives

Same for dinner

Training program

Bar bench
Machine Fly's
DB Flat Bench
Cable Fly's
Dips

Heaves
Row
Latpull down
Deads

Sqauts
Leg press
DB steps on bench
Lunges
Leg extension

Bar shoulder press
Upright row
single arm bar push (one end of bar is on ground and other in hand)
Ez bar curl
Skull crush
Cable curl Super set with Reverse cable curl
Tri cable pull down

DB Incline Bench

[Cracl]

this has to be a troll... 65kg deadlift.. cmon now

[Penile_Dementia]

Training for 3 years. No gains. Does 5 chest exercises. Switches up routine every month. 2 weeks endurance and 1 week strength.

I don't always recommend cookie cutter routines, but OP pretty much has to do Rippetoes or a similarly planned equivalent.

[Brentdawg]

dont think its possible to have 4x40 bench after 3 years of training, u trollin bro

Ah ****. I ment 4 reps of 40kg bar bench press (not including bar) Sorry

[Brentdawg]

this has to be a troll... 65kg deadlift.. cmon now

Srs...im 5.7" and weigh 68kg. Feels badman..

[Brentdawg]

Blah blah blah blah blah. That's totally backwards but who cares. (Squats and deadlifts are foundation lifts, machine stuff tends to be for more advanced considerations) Like you said yourself, you wasted that year.

You don't switch your routine up every month when you can't make gains to even reach an intermediate level. That's braindead. You have no idea what you are doing. Like I said, do a BASIC routine on basic exercises like squats and deads and presses and chins 3 times a week, and progress linearly. Once you've made vast progress you won't be able to progress linearly, so you'll have to cycle the weights reps and sets, but there's no good reason to switch up your actual exercises until you have a good foundation of strength and size. (a couple of modifications along the way is fine) and know exactly how to progress consistently.

Maybe look into Starting Strength. because it's a bad idea for you to plan your own training at your beginner stage.

What do you mean linear? I did strength training for a solid 6 months. Gained fairly well and weights went up fast. Platoed at 40kg Bench, 65kg Deads, 60kg sqauts. Could never get past it even with negatives and drop sets etc

[Kapetan]

I don't think you are consistent buddy. What are your stats - height, weight, bench, squat, DL?

Its not complicated, just bulk a little and train - use simple routine.

Day1: Chest/Triceps (Benchpress and Dips)
Day2: Back/Biceps (Deadlifts, pullups and BB curls)
Day3: Legs/Shoulders (Squats, Military press or DB head press)

I put most important exercise that day in brackets.
Take one or two days of pause and go again.

[Penile_Dementia]

OP, this is now your new Bible.

http://forum.bodybuilding.com/showth...=998224&page=1

Once you have made awesome gains for an extended period of time, and know how to program progression, you can adjust your own routine. Til then, obey every commandment.

[Brentdawg]

Training for 3 years. No gains. Does 5 chest exercises. Switches up routine every month. 2 weeks endurance and 1 week strength.

I don't always recommend cookie cutter routines, but OP pretty much has to do Rippetoes or a similarly planned equivalent.

Looks intersting. Will give it a shot. Anything is worth a shot at this point

[Penile_Dementia]

What do you mean linear? I did strength training for a solid 6 months. Gained fairly well and weights went up fast. Platoed at 40kg Bench, 65kg Deads, 60kg sqauts. Could never get past it even with negatives and drop sets etc

You should have done it for three years.

Linear = increasing poundage/reps/sets without changing routine. Once this plateaus, you should do cycled progression, albeit with the same routine.

[mahousesn]

I did start eating more, but I gain fat easily for some reason but no muscle. Sounds like I don't train hard enough if that's the case right? But I go to failure each set. I did try stopping before going to failure for ages but I didn't change much

I the most I have ever done is 4x40kg Bench, 4x60kg squat, 4x 65 dead lifts. When I hit that Plato i always go down hill from there. Trying to get a gym partner to help me get past it.

Bro when I hit that Plato, I get all philosophical and ****.