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Thread: I'm not gaining any muscle!

  1. #1
    Grand daddio
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    I'm not gaining any muscle!

    after my monthly work out period of 3 weeks continous muscle
    training i found that ive gained hardly any muscle especially on my biceps and triceps this was my routine:

    =-Monday=- BICEPS + BACK

    -8 min cycling warm up
    -stretches part 1
    -50 sit-ups
    -stretches part 2
    -Alternate dumb bell curls X25 on each hand:6.8kg each dumbell
    -barbell upright rows : (15 reps X3) 13.8kg
    -barbell arm curls: (15 reps X3) 13.8kg
    -4 min cycling warm down

    =-Tuesday-= LEGS + SHOULDERS + THIGHS

    -8 min cycling warm up
    -stretches part 1
    -50 sit-ups
    -stretches part 2
    -Alternate dumb bell curls X25 on each hand:6.8kg each dumbell
    -Barbell shoulder press15 reps X3) 13.8kg
    -Leg extension: (15 reps X3) 24kg
    -Barbell Squats: (15 reps X3) 15.8kg
    -4 min cycling warm down

    =-Wednesday=- CHEST + TRICEP

    -8 min cycling warm up
    -stretches part 1
    -50 sit-ups
    -stretches part 2
    -Alternate dumb bell curls X25 on each hand:6.8kg each dumbell
    -Barbell Chest press(15 reps X3) 18.6Kg
    -Barbell Tricep Extension (15 reps X3) 11.2kg
    -4 min cycling warm down

    =-Thursday=- BICEPS + BACK

    -8 min cycling warm up
    -stretches part 1
    -50 sit-ups
    -stretches part 2
    -Alternate dumb bell curls X25 on each hand:6.8kg each dumbell
    -barbell upright rows : (15 reps X3) 13.8kg
    -barbell arm curls: (15 reps X3) 13.8kg
    -4 min cycling warm down

    =-Friday-= LEGS + SHOULDERS + THIGHS

    -8 min cycling warm up
    -stretches part 1
    -50 sit-ups
    -stretches part 2
    -Alternate dumb bell curls X25 on each hand:6.8kg each dumbell
    -Barbell shoulder press15 reps X3) 13.8kg
    -Leg extension: (15 reps X3) 24kg
    -Barbell Squats: (15 reps X3) 15.8kg
    -4 min cycling warm down

    =-Saturday=- CHEST + TRICEP

    -8 min cycling warm up
    -stretches part 1
    -50 sit-ups
    -stretches part 2
    -Alternate dumb bell curls X25 on each hand:6.8kg each dumbell
    -Barbell Chest press(15 reps X3) 18.6Kg
    -Barbell Tricep Extension (15 reps X3) 11.2kg
    -4 min cycling warm down

    =-Sunday=- CHEST + TRICEP + BICEP + BACK + SHOULDERS + LEGS + THIGH

    -8 min cycling warm up
    -stretches part 1
    -50 sit-ups
    -stretches part 2
    -Alternate dumb bell curls X25 on each hand:6.8kg each dumbell
    -Leg extension: (15 reps X1) 28kg
    -Barbell shoulder press15 reps X1) 15.8kg
    -barbell upright rows : (15 reps X1) 15.8kg
    -Barbell Squats: (15 reps X1) 18.4kg
    -barbell arm curls: (15 reps X1) 13.8kg
    -Barbell Tricep Extension (15 reps X1) 15.8kg
    -Barbell Chest press(15 reps X2) 23.2kg
    -4 min cycling warm down

    ================FOR 3 weeks==========
    -I am 45 yrs old and i weigh 80kg
    -After each workout i drink a protein drink

    Please evaluate my routine and tell me where i have gone wrong
    Last edited by adj209; 01-22-2008 at 09:50 AM.

  2. #2
    Senior Member
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    That looks like way too much work, you need a new routine of lower reps with higher weights. Look at WBB1. Also, make sure your eating enough, if your not gaining any weight, regardless of if its muscle or fat you are not eating enough. Check out the "What a bodybuilder eats" thread on diet and nutrition forum and make an account at fitday.com to track how many calories you are getting.

  3. #3
    Senior Member wrestlemaniac's Avatar
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    how much weight have you put on in this period?

  4. #4
    Senior Member getfit's Avatar
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    you're on overload, why do you 50 situps a day? way to much going on
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  5. #5
    Grand daddio
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    like 2kg lol

  6. #6
    Grand daddio
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    sit ups are part of the warm up and to work my abs

  7. #7
    Senior Member getfit's Avatar
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    how's your diet like?
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  8. #8
    Senior Member wrestlemaniac's Avatar
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    and none of it is muscle?

  9. #9
    Senior Member getfit's Avatar
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    Quote Originally Posted by adj209
    sit ups are part of the warm up and to work my abs
    huh? you don't need to do 50 situps a day to get ABS! that comes with diet
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  10. #10
    Grand daddio
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    o wel i thought i worked my abs but apart from that its to get my blood flwoing

  11. #11
    Senior Member wrestlemaniac's Avatar
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    this really looks like a bad routine and it's hard to tell if these are all working sets (which I hope they are not). you do "alternating dumbell curls" every single day... when do you expect your muscle to have time to recover? I'd recommend picking up a routine posted on this website and switching to it. I'd also check your diet.

  12. #12
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    It's a very intricate routine but ultimately it kinda sucks.. sorry.

    Start again with this routine:
    http://www.wannabebig.com/article.php?articleid=25

    I gained ~35lbs on it.

  13. #13
    Grand daddio
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    ok wrestle maniac, but how many times should i do alternating dumbell curls (i want to work my biceps) a week, and how long should i allow my muscles to grow

  14. #14
    Senior Member wrestlemaniac's Avatar
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    like... once? depends on your routine, just follow the one Davidelmo posted and see how it works for you. It'll do much better than the one you posted.

  15. #15
    Grand daddio
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    i know i havent got any experience at all lol not even a trainer

  16. #16
    Senior Member wrestlemaniac's Avatar
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    thats cool, everyone starts out somewhere. Just keep in mind you wanna let your muscles recover because thats when they grow. Read the article that was posted and go from there.

  17. #17
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    Sorry, also if you wanted criticism of your routine so you know better in future:

    Too many sets of too many exercises. Your body only grows when it can recover fully. By breaking down the same muscles day after day you don't give yourself any chance to recover, therefore you don't get bigger/stronger.

    No deadlifts or squats. That's another MAJOR flaw in this routine. These two exercises are HUGE primers for growth. The routine I suggested incorporates both.

  18. #18
    Grand daddio
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    also how do i calculate how much muscle i have:
    before weightlifing i weighed 54kg
    now i weigh 60kg

  19. #19
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    Also, yes once a week for each muscle is enough. Like I said, I gained ~35lbs overall and like 2" on my arms on that routine, hitting my biceps directly once a week.

  20. #20
    Senior Member wrestlemaniac's Avatar
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    Quote Originally Posted by adj209
    also how do i calculate how much muscle i have:
    before weightlifing i weighed 54kg
    now i weigh 60kg
    most people will just tell you if you are gaining weight and strength in the gym you are gaining muscle. You'll put on some bodyfat but then you lose it when you focus on that instead of putting on muscle.

  21. #21
    Grand daddio
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    ok got it, so i can work out a differen muscle group each day during a week for 3 weeks, after ill have 1 week of cardio vascular training and then back to the 3 training then cardio etc..

  22. #22
    Grand daddio
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    and do any of u kno where i can get images to match the excercise according to the wannebebig routine?

  23. #23
    Senior Member Meat_Head's Avatar
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    That routine blows. 3 sets of 15 for everything, bad exercises, bad frequency. Definately do the routine linked above or find another solid routine on this website like "Baby's got back" or something. You'll see way, WAY more progress.
    Squat...Eat...Sleep...Grow...Repeat

  24. #24
    Senior Member getfit's Avatar
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    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  25. #25
    Senior Member wrestlemaniac's Avatar
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    Quote Originally Posted by adj209
    and do any of u kno where i can get images to match the excercise according to the wannebebig routine?
    www.exrx.net

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