Still look like **** after 3 years of working out...

[LiBRiUMz]

Been working out consistently for 3 years and still look like ****. I have no shoulders and no chest. I eat a **** ton of food, and making sure i'm eating enough protein for the day, approx 160g a day. I made about 60lbs of gains in 3 years but I still look like ass. I feel I may be overtraining or my routine just sucks.

[Rileh]

instead of complaining about you looking like ****, why dont you show us what you look like with some pictures?

but 60 pounds in 3 years is pretty good. obviously not all muscle but could be somewhere around 25-35 pounds of muscle at least

[NMS3]

Change the routine.

[CharonRower]

Your routine probably sucks

[BJP2k14]

Sounds like you did a 5 days of chest and tri/bis for 3 years.
Do IFC 5x5, i've been on it for a while and im seeing great results.

[NZninja101]

60lb gain and still look like chit? Need more details. Routine? Starting stats? Bodyfat?

but 60 pounds in 3 years is pretty good. obviously not all muscle but could be somewhere around 25-35 pounds of muscle at least

I mean considering that OP is 6 foot 3, and the 60lb weight gain was between age 17 and 20, I can see a lot of it being fat free mass. General adolescent growth in frame, bones, organs, etc, plus muscle mass. If OP was 140lb at 6 foot 3 then that would definitely serve as a starting point of gaining more muscle mass than what a healthy weight adult male could expect.

[LiBRiUMz]

Gonna cut my volume down and see what happens. Maybe i'm overworking myself. My nutrition is on point and so is my strength but getting pumps has been an issue the past little while and recovery has been bleh. I'll try that. That may be the issue.

60lb gain and still look like chit? Need more details. Routine? Starting stats? Bodyfat?





I mean considering that OP is 6 foot 3, and the 60lb weight gain was between age 17 and 20, I can see a lot of it being fat free mass. General adolescent growth in frame, bones, organs, etc, plus muscle mass. If OP was 140lb at 6 foot 3 then that would definitely serve as a starting point of gaining more muscle mass than what a healthy weight adult male could expect.

[4Biz]

Your tag line reads

"SHUT UP AND LIFT SOME HEAVY ASS WEIGHT!"

If you are following your own advice then you wouldn't look like **** yet

Go to be the routine that ain't worth crap

[ErikTheElectric]

1. You're not overtraining.
2. You don't eat a "***ton of food".
3. Start tracking what your eating.

[SamSix]

-you are probably exercising and not training
-you dont eat as much as you think you do
-your exercise routine probably sucks

[Kichie]

Not training hard enough, doubt you're eating a s*** ton of food.

[errorlulz]

u must have not actually lifted or learnt anything in the 3 years then , you dun goofed start learning and pay attension how your body reacts to everything

[stabler22]

Stick to BASICS.

1. Follow a SET ROUTINE. Starting strength, ICF, push pull legs, there's tons. Take your pick.
2. Count your calories. This will really tell you if you're eating as much as you think you are
3. BASICS. Again. Focus more on compounds and correcting form, and eventually progressing with them. Add in isolation lifts where you want.

[philribeiro1]

youre 6'3 its gonna take a while to look like you have mass on your frame. Now if you put your muscle mass on my 5'7 frame, chances are I would look pretty good.

3 years is a long time though, try mixing things up and eat a lot more

[LiBRiUMz]

I'm eating 4000 calories a day. Been tracking my macros, i've been gaining weight, but it seems like i'm not really "growing". I think i'm overworking myself. My routine just has too much volume. I'm following a Push/Pull/Legs split and lifting as heavy as I can for a 10-12 rep range. And its a basic routine honestly, just too much volume for twice a week I think. I track my macros on my fitness pal btw.

-you are probably exercising and not training
-you dont eat as much as you think you do
-your exercise routine probably sucks

[LiBRiUMz]

Essentially what i've been doing. I track my calories, I aim for 4000 a day on myfitness pal and make it 5 times out of 7 (other times are pretty close). My protein is approx 160 a day. I've been doing toomuch volume I think. I'm doing the same routine twice a week on a high volume rep range and think that's the problem. Strength is there, just size sin't. I'm following a push/pull/legs split btw.

Stick to BASICS.

1. Follow a SET ROUTINE. Starting strength, ICF, push pull legs, there's tons. Take your pick.
2. Count your calories. This will really tell you if you're eating as much as you think you are
3. BASICS. Again. Focus more on compounds and correcting form, and eventually progressing with them. Add in isolation lifts where you want.

[KilluaTheKid]

Before/after strength stat?
Before/after pics?

PPL for 3 years?

[LiBRiUMz]

Well. my strength

Bench: Before & After (Bar/250lbs)
Squat: (95lbs/310lbs)
Don't deadlift anymore

Pullups I can rep out 12 before I couldn't do one.

Before/after strength stat?
Before/after pics?

PPL for 3 years?

[LiBRiUMz]

Can't post any recent pictures at the moment cause my webcam is broken on my laptop and my old pictures are on my external hard drive back at home (at University atm)

Well. my strength

Bench: Before & After (Bar/250lbs)
Squat: (95lbs/310lbs)
Don't deadlift anymore

Pullups I can rep out 12 before I couldn't do one.

[KilluaTheKid]

Well. my strength

Bench: Before & After (Bar/250lbs)
Squat: (95lbs/310lbs)
Don't deadlift anymore

Pullups I can rep out 12 before I couldn't do one.

Your strength is very average for your size with 3 years under your belt.
Assuming you didn't have any injuries, have been doing exercises with correct form for the last 3 years, and rest decently, there are four primary reasons you are still bad:
1. Caloric deficit. Diet sucks. Not enough protein intake etc.
2. You don't progressively overload your workout.
3. You don't put forth enough effort.
4. Your workout simply sucks.

You are hitting a wall, so change things up. Bulk up to 240 while trying a solid routine Madcow, Wendler,... Stick to the basic: compounds then some accessories.

[timPM]

Been working out consistently for 3 years and still look like ****. I have no shoulders and no chest. I eat a **** ton of food, and making sure i'm eating enough protein for the day, approx 160g a day. I made about 60lbs of gains in 3 years but I still look like ass. I feel I may be overtraining or my routine just sucks.

Honestly take a a 2-3 day break, rest up, and re-set your mentality. When you go into the gym thinking you're ****, you'll perform like ****. Make everyday a new intense day and push yourself more than you did the day before. NEVER give up. UP your protein, don't be afraid to eat up to 2g of protein per pound of bodyweight, eat THROUGHOUT the day. But the most important piece of advice I can give you is to think of each gym session as if it was your first time training. Find something that sparks your motivation and interest just like you were when you started. Get pumped. Don't worry about other people around you, get in your zone and lift ****.

[LiBRiUMz]

Thanks man, appreciate it.

Honestly take a a 2-3 day break, rest up, and re-set your mentality. When you go into the gym thinking you're ****, you'll perform like ****. Make everyday a new intense day and push yourself more than you did the day before. NEVER give up. UP your protein, don't be afraid to eat up to 2g of protein per pound of bodyweight, eat THROUGHOUT the day. But the most important piece of advice I can give you is to think of each gym session as if it was your first time training. Find something that sparks your motivation and interest just like you were when you started. Get pumped. Don't worry about other people around you, get in your zone and lift ****.

[LiBRiUMz]

Yea, I may look into one of those programs. Like I said before, I think i'm doing TOO much volume and not giving enough recovery time.

Your strength is very average for your size with 3 years under your belt.
Assuming you didn't have any injuries, have been doing exercises with correct form for the last 3 years, and rest decently, there are four primary reasons you are still bad:
1. Caloric deficit. Diet sucks. Not enough protein intake etc.
2. You don't progressively overload your workout.
3. You don't put forth enough effort.
4. Your workout simply sucks.

You are hitting a wall, so change things up. Bulk up to 240 while trying a solid routine Madcow, Wendler,... Stick to the basic: compounds then some accessories.

[MoreChickenPlz]

OP, do you use full range of motion?

[LiBRiUMz]

I do! I make sure I always go all the way down and up and squeeze. Its something i'm practically OCD about honestly.

OP, do you use full range of motion?

[KilluaTheKid]

Well, if you said your diet and training effort are on point, I won't ask further.

You said you don't deadlift, show me how your most recent push pull leg week looks like.

[IDefineMyself]

twice a week

That is your problem. I don't know if anybody could expect progress working out only twice a week

Edit: NVM went potatoe. Read your post wrong lol. I dont think your volume is the problem, you may not be going heavy enough. You may also not be eating enough if your weight is not going up. Would imagine after 3 years of bulking you would be like 280lbs by now with consistent weight gain a week lol

[itwasntme184]

I can confirm, being tall takes forever to fill out.

[gewby]

dont blame genetics
same **** was happening to me, lost interest in the gym
now im back, and i actually train hard and im makin all kindz of gainz