Working out every single day for almost 2 whole months with very little results

[StuddedLeaf]

For almost 2 months Ive been working out every single day and Ive gained very little results. I work on 2 muscle groups per day while upping the weight every time I work on my set. I understand these things do take time but after working out every single day I would've expected a little more.

[jk202]

What results were you expecting in 2 months

[StuddedLeaf]

What results were you expecting in 2 months

idk, it just seems like I look exactly the same as when I first started.

[CommitmentRulz]

Age? Weight? Height?

What has your weight done in in the 2 months?

What are you benching? Squating? Deadlifting?

[smokinal]

Age? Weight? Height?

What has your weight done in in the 2 months?

What are you benching? Squating? Deadlifting?

These are all good to know but I'm more interested in what OP has been EATING! How much you eat son?!?

You can lift all you want but will just spin your wheels if your diet is all FUBAR

[StuddedLeaf]

Age? Weight? Height?

What has your weight done in in the 2 months?

What are you benching? Squating? Deadlifting?

19
155 lbs
6.0

My weight has stayed about the same

All 3

[smokinal]

I assume at 6' and 155 you are trying to put on size, yes?

That all comes down to how many calories you consume. Are you familiar with the term TDEE?

[StuddedLeaf]

I assume at 6' and 155 you are trying to put on size, yes?

That all comes down to how many calories you consume. Are you familiar with the term TDEE?

Yes I am and I am familiar with TDEE.

[smokinal]

TDEE; gotta be above it to gain weight.

No matter what calculator, app or science you use, if you haven't been gaining weight, you haven't been in a surplus. You have to eat more.

Try to get into a surplus with whole foods first
chicken
beef
pasta
breads
peanut butter
avacado
fish
nuts
and all the bulking foods everyone always talks about; see the nutrition section too.

If you have a hard time getting into a surplus with whole food, that's when I would recommend a weight gain style supplement (powder drinks, shakes etc...)
If you added 1 or 2 of these a day I would think thta would help.
Mix up a shake with
weght gain powder
milk
oats
nuts
banana
peanut butter

phukkin love those!

Keep working at it but bottom line is you haven't been consuming enough calories so just spinning your wheels.

[StuddedLeaf]

TDEE; gotta be above it to gain weight.

No matter what calculator, app or science you use, if you haven't been gaining weight, you haven't been in a surplus. You have to eat more.

Try to get into a surplus with whole foods first
chicken
beef
pasta
breads
peanut butter
avacado
fish
nuts
and all the bulking foods everyone always talks about; see the nutrition section too.

If you have a hard time getting into a surplus with whole food, that's when I would recommend a weight gain style supplement (powder drinks, shakes etc...)
If you added 1 or 2 of these a day I would think thta would help.
Mix up a shake with
weght gain powder
milk
oats
nuts
banana
peanut butter

phukkin love those!

Keep working at it but bottom line is you haven't been consuming enough calories so just spinning your wheels.

Im also wondering if my workout routine is lacking

Heres that

Spoiler!

Biceps:

Barbell Curel:3 Sets of 12 reps

Seated Dumbbell alternate curl 3 sets of 12 reps

Machine Bicep Curl:3 Sets of 12 Reps

Concentraition Curl:3 Sets of 12 Reps

Preacher Curl: 3 sets of 12 reps

Incline Dumbbell Curl:3 Sets of 12 Reps

Standing Biceps cable Curl:3 Sets of 12 reps


Triceps:

Close Grip Barbaell bench press:3 Sets of 12 Reps

Skullcrusher:3 sets of 12 reps

Dumbbell overhead extension:3 sets of 12 reps

V-Bar Pulldown:3 sets of 12

Seated tricep dips:3 Sets of 12 reps

Machine Triceps press:3 Sets of 12



Back:

Barbell dead lift:3 sets of 12 reps

Bent-over barbell row:3 sets of 12 reps

Leverage high row:3 sets of 12 reps

Lying T-Bar row:3 sets of 12 reps

Wide grip lat pull down:3 sets of 12 reps




Chest:

Barbell Bench press:3 sets of 15 reps

Smith machine bench press:3 sets of 12 reps

Dumbbell fly:3 Sets of 15 reps

Cable Flys:3 sets of 12 reps

Machine fly 3 sets of 12

Legs:

Barbell squat:3 sets of 12 reps

Barbell lunge:3 sets of 12 reps

Leg curl:3 Sets of 12

Seated leg curl:3 Sets of 12

Leg Press:3 Sets of 12

Leg extensions:3 sets of 12

Dumbbell lunge:3 Sets of 12

[smokinal]

Where's your delts brah!?

That's a lot of volume; what's the frequency? What's the weekly layout?

[RiverNader]

Yeah thats a load of volume for someone to be able to do. I think cutting back on the amount volume and working on making your reps count for more. For example instead of 3x12 for Bicep Curls think more like this.

Example:
Bicep Curls
Set 1, 12 rep (easy weight for warmup)
Set 2, 12 rep (keep increasing weight until its hard to finish the sets.
Set 3, 10-12
Set 4, 8-10

Also keep in mind the time under tension, dont finish 12 reps in 12 seconds. Focus on both the phases of the exercise and control the weight while properly engaging the muscle.
My bet is youll lower a lot of weight a good Time Under Tension recommended by others (too lazy to find articles) is around 45 seconds. Maybe checkout AthleanX, genious in the field.

[StuddedLeaf]

Where's your delts brah!?

That's a lot of volume; what's the frequency? What's the weekly layout?

I have shoulders but it was just a link to a bodybuilding.com article to a list of shoulder exercises.

Weekly layout is something like this

Spoiler!

Sunday - Cardio
Monday - Back and Shoulders
Tuesday - Biceps and Triceps
Wenesday - Chest and abs
Thursday - Leg day
Friday - Biceps and Triceps
Saturday - Back and Shoulders