Years in a Gym - No Results at All

Bigger Stronger Leaner
1

Hi!

I’m interested in bodybuilding for years. I’m trying to build some muscles in a gym as well as to study how to eat and train. I enjoy it, but … have no results! And thatâ??s frustrating as hell.

My lean weight is the same all the time. When I try to gain some weight, usually I gain only fat. I have no problem to shred it without losing muscles, btw. But still, no muscle gains. Sometimes some minor gains appear, but when I compare my logs - one, two, five years back, number is the same.

Now I’m training with a coach for 8 months. 5 weeks ago I did strength tests. Yesterday I did them again. No strength gains at all. And according to my measurements, I lose 1kg of muscles and gained 1kg of fat in that time interval. (I’m using accu-measure caliper and also waist measurement). What the hell should I do?!

Something about me:
Age: 38
Weight: 80,7kg
Fat: 16,8%
Bench max: 65,5kg
Bodyweight chinups: 8 rep.
Squat: 95,5kg

I’m eating 5 meals a day (incl. lean meat, tuna, protein in the morning, after training and before bed).

I’m doing full body workout 3x/week. Training session looks like this:
short running
stretching
1 hour workout with weights - 1 exercise for a muscle group (varying exercise each training in a week)
stretching
Exercises: Barbell snatch, bench, incl/decl bench, pullups, barbell row, military press, tric bench, bic curl w/ barbell, …

I really dont’t know what to do to finally grow. Any advice would be greatly appreciated.

My couch convinces me to stay on a routine for next 2 months. I would like to change it.
My personal opinion is that probably, according to my age, my body is not able to recover and grow. I would like to switch to 3 day split, training 1 muscle group once a week. And train GVT style, 10x10.

What do you think?

Thanx.

2

Get your hormones checked.

3

^^Agreed.

4

I would agree about hormones as well. I would also add that i exercise per muscle group each day is not much, depending on intensity, etc. I don’t think you aren’t recovering, I think you aren’t giving the muscles reason to grow.

5

What does your workout look like? You listed some exercises you do, but what about sets/reps/RPE? Same for the diet. What’s a typical day look like?

I’m not sure about the hormones. Sure, they could be out of whack… but someone your age with 5+ years of training should be benching more than 145 even if your hormones are off. Get on a good program, use progressive overload, and eat right and results will come.

6

Man of few words, joined 11 years ago and just made his second post…

But yeah, blood work is definitely needed here. And fire your coach if he hasn’t suggested this already.

7

Thanx a lot for your comments.

Ok, I’ll visit my doctor soon, but I hoped it would be something less fatal. Like wrong training, curse, … or something similar :slight_smile:

Some details about my current training. E.g. today:
10 minutes treadmill running
stretching

  1. BB snatch followed by BB overhead squat

45 lbs x 5 reps
56 lbs x 5 reps

  1. incl bench press

56 lbs x 10
91 lbs x 10
91 lbs x 10

  1. bent over row

56 lbs x 10
65 lbs x 10
65 lbs x 10

  1. military press

45 lbs x 5 reps
45 lbs x 5 reps
45 lbs x 5 reps

  1. BB bicep curl

45 lbs x 5 reps
45 lbs x 5 reps
45 lbs x 5 reps

  1. narrow, tric bench press

56 lbs x 10
70 lbs x 10
70 lbs x 10

  1. BB squat (strict form)

70 lbs x 10
91 lbs x 10
91 lbs x 10

  1. shoulder shrugging

70 lbs x 10
91 lbs x 10
91 lbs x 10

  1. calves on machine (lying)

220 lbs x 10
220 lbs x 10
220 lbs x 10

  1. hanging bent leg raises (to the head)

3 x 10 BW

  1. pulley pressdown (abs)

88 lbs x 10
88 lbs x 10
88 lbs x 10

END. I skipped final stretching today.

I know, weights are light. But for me, it’s usually hard to finish last 2 reps in final set with these weights.

And I forgot to mention, I’m 6 ft (183 cm) tall.

8

What happens when you add weight to those lifts? Like have you ever went in the gym and been like, I am going to do 55lbs on press today? Also that is a lot of stuff in one workout.

9

My diet. Just an example:

9:00 breakfast cereals w/ 30g of egg protein powder
12:00 (post workout) 40g of egg protein powder + 40g fast carbohydrates
14:00 chicken and rice
17:15 160g of tuna in olive oil (in brine on non-training days), middle sized whole wheat baguette with beans
20:30 small sandwich from Subway or homemade sandwich w/ ham
23:30 30g of egg protein powder

10

I see a couple things I would change immediately.

1 - I don’t consider that a routine geared towards building big muscles. Pick any routine King Beef lays out in this thread and it’s a lot better than what you’re currently doing. Do This Routine Instead of That Dumb One - Competitive Bodybuilding - Forums - T Nation

2 - the vast majority of your protein is coming from egg protein powder. Personally, I think protein powder is extremely inferior to whole food. I can’t even be sure protein powder does anything other than add empty calories, TBH. Try ditching the egg protein powder and eating more eggs (or any other food high in protein).

11

[quote]LankyMofo wrote:
I see a couple things I would change immediately.

1 - I don’t consider that a routine geared towards building big muscles. Pick any routine King Beef lays out in this thread and it’s a lot better than what you’re currently doing. Do This Routine Instead of That Dumb One - Competitive Bodybuilding - Forums - T Nation

2 - the vast majority of your protein is coming from egg protein powder. Personally, I think protein powder is extremely inferior to whole food. I can’t even be sure protein powder does anything other than add empty calories, TBH. Try ditching the egg protein powder and eating more eggs (or any other food high in protein).[/quote]
I agree with this. There doesn’t seem to be a level of progression built into your program. a few sets of ten, with only the last couple reps of the last set feeling difficult is not going to give you strength nor mass. Sure its better than doing nothing, but it isn’t an efficient system. Pick a program from CT, or some respected program writer and follow it to the letter for a while.

And I also think you should be eating your protein, not just drinking it. Plus since your main protein source is powder, you aren’t getting much healthy fat with it.

12

[quote]Ecchastang wrote:

[quote]LankyMofo wrote:
I see a couple things I would change immediately.

1 - I don’t consider that a routine geared towards building big muscles. Pick any routine King Beef lays out in this thread and it’s a lot better than what you’re currently doing. Do This Routine Instead of That Dumb One - Competitive Bodybuilding - Forums - T Nation

2 - the vast majority of your protein is coming from egg protein powder. Personally, I think protein powder is extremely inferior to whole food. I can’t even be sure protein powder does anything other than add empty calories, TBH. Try ditching the egg protein powder and eating more eggs (or any other food high in protein).[/quote]
I agree with this. There doesn’t seem to be a level of progression built into your program. a few sets of ten, with only the last couple reps of the last set feeling difficult is not going to give you strength nor mass. Sure its better than doing nothing, but it isn’t an efficient system. Pick a program from CT, or some respected program writer and follow it to the letter for a while.

And I also think you should be eating your protein, not just drinking it. Plus since your main protein source is powder, you aren’t getting much healthy fat with it. [/quote]

While all of this is true, it avoids the inescapable fact that something is just plane wrong. He’s got a 45 pound military press. That is the bar! 8 months into exercising. I don’t care how bad your program is, when you are this new at lifting, you should be making strength and muscle gains while straining to take a shit.

–Me

13

Guess ill be the one to say it…eat like a man and quit lifting like a pussy. Its really that easy to make gains!

14

[quote]kravi wrote:

[quote]Ecchastang wrote:

[quote]LankyMofo wrote:
I see a couple things I would change immediately.

1 - I don’t consider that a routine geared towards building big muscles. Pick any routine King Beef lays out in this thread and it’s a lot better than what you’re currently doing. http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding/do_this_routine_instead_of_that_dumb_one

2 - the vast majority of your protein is coming from egg protein powder. Personally, I think protein powder is extremely inferior to whole food. I can’t even be sure protein powder does anything other than add empty calories, TBH. Try ditching the egg protein powder and eating more eggs (or any other food high in protein).[/quote]
I agree with this. There doesn’t seem to be a level of progression built into your program. a few sets of ten, with only the last couple reps of the last set feeling difficult is not going to give you strength nor mass. Sure its better than doing nothing, but it isn’t an efficient system. Pick a program from CT, or some respected program writer and follow it to the letter for a while.

And I also think you should be eating your protein, not just drinking it. Plus since your main protein source is powder, you aren’t getting much healthy fat with it. [/quote]

While all of this is true, it avoids the inescapable fact that something is just plane wrong. He’s got a 45 pound military press. That is the bar! 8 months into exercising. I don’t care how bad your program is, when you are this new at lifting, you should be making strength and muscle gains while straining to take a shit.

–Me[/quote]

Is he trying to make strength gains though?? I know he says he wants to but is he trying to? Is he adding weight to the bar and failing or is he just not adding weight. I mean if he is not progressing by adding reps or weight then eventually he is going to just stall out.

15

Holy shit.

Has someone been holding on to an account since 2003 preparing for this moment? The record long con?

I can’t see how this is anything but an elaborate troll. Well done sir…well done.

16

[quote]mezcal wrote:
Holy shit.

Has someone been holding on to an account since 2003 preparing for this moment? The record long con?

I can’t see how this is anything but an elaborate troll. Well done sir…well done.[/quote]

Mezcal,

as you probably noticed, this forum is about muscles and training. If you prefer to discuss trolling or other conspiracy theories, please find another forum/topic and stop poisoning this one.

Thanx

17

As for adding weight. I try to add weight only when I’m able to finish 3 x 10 with the previous weight with a good form.
Yes I can do this better, but my coach advices me to be conservative in this to be able to finish all exercises and maintain correct form.

I will write more about my training history later.

18

It could be me being cynical but have you ever thought your coach is being conservative to the point where you rely on him like a crutch for the rest of your training life and thus pay him for longer?

19

[quote]b-boy wrote:
My diet. Just an example:

9:00 breakfast cereals w/ 30g of egg protein powder
12:00 (post workout) 40g of egg protein powder + 40g fast carbohydrates
14:00 chicken and rice
17:15 160g of tuna in olive oil (in brine on non-training days), middle sized whole wheat baguette with beans
20:30 small sandwich from Subway or homemade sandwich w/ ham
23:30 30g of egg protein powder[/quote]

Simple step by step Instructions:
1.Fire trainer
2.Get bloodwork as others have suggested
3.Do Starting Strength program or Stronglifts 5x5 and add weight to the bar every time you go to the gym.
4.Fix that diet. Eat whole food sources of protein and fat:beef,nuts,eggs,more chicken,more fish. Eat more in general, your diet looks like something Jillian Michaels would recommend to a first week contestant on the Biggest Loser.

20

ThePitbull86 has the perfect answer.

I admit that my train of thoughts brought me to consider exactly what Mezcal wrote: b-boy’s case seems too unreal to be true (unless you have a tapeworm). You are a member since 2003 and you did not learn anything from T-Nation? Even if you add one pound of weight every week on your barbell exercises, within weeks you will see your muscles growing. Eat beef, fish, chicken and sleep a lot.
Godspeed!