My workout is not working out?

Question

I work out three times a week, usually monday I do chest and arms calfs thighs and abs, tues I rest, wed I do back and shoulders, calfs, thighs and abs, thursday I rest and friday I do the same as monday. I usually workout for about 2 hours. I eat right, I don't eat junk and take in at least my body weight in protien and I eat alot of carbs before workouts to give me strength, I noticed an improvement in my strength, but I see minimal improvement with mass, I have been doing this routine for about seven months now. What am I doing wrong?

Answer 1

I mostly agree with patrick, sbj and BEST!

It is unclear what you mean by "improvement with mass". I have assumed you are not on a fat loss regimen and that you want to add muscle mass.

How are you tracking your body change? Are you trying to gain weight or size? Seven months is not that long, especially if this is your first time in the weight room. Maybe you should track the change only by increases in lifting strength for now. If you currently have a high body fat percentage (above 20), increases in muscle size may be exchanging for fat loss. If that is the case, be patient and stick with it. The following tips will help either way. Expect bigger improvements in the next 5 months.

You do not mention intensity or alternating routines:
A) A two hour work out is far too long to increase muscle mass. Cut it in half and double your intensity... More weight fewer reps. (as per BEST)
B) "Plateau".... Your muscles will get bored if you do not challenge them with new stuff. Alternate your routine a little bit every week. Try more rest between sets. (see sbj's list)

You may be suffering some muscle fatigue from over-training. You only have 2 planned workouts that rotate in the week. Change it to 3. I prefer back and shoulders/lower body/chest and arms. This increases the healing time between workouts and avoids the scenario of exhausting one set of muscles over another. (mentioned by patrick) If you want real mass, focus on your trunk. The upper body will follow. Bigger glutes add a great base to a bigger body. Squats, Squats, Squats!

You can work abs every day if you want. They can take it but they won't add a lot of mass. Crunches (etc) tend to be a bit too cardio. I would do a heavier more intense (lower rep) ab workout.

Are you getting enough sleep? You need AT LEAST 8 hours per night. Muscles grow/repair best when you are sleeping. Take naps if you are able.

I assume you are supplementing your diet with one gram of protein per pound of body weight. I do not feel this is enough to bulk up, depending on how much protein you have in your normal diet and the quality of your protein supplement. Muscles need protein to grow. For me, supplementing at least 1.5 grams of high grade protein per pound of body weight was best. I drink a high glucose juice (apple, berry, pear, grape) with 20+ grams of whey protein both before and after a workout.

You also do not mention your age which has a great baring on expectations. If you are young, with a naturally higher metabolism, maybe you set your sights too high.

Regardless of anything else: Drink a lot more water. Your muscles are still mostly water.

Answer 2

The best way to train for optimal strength gains and muscle mass is to use basic core weight training exercises which work many different muscle groups. These movements are considered the true mass builders and will stimulate muscular growth and strength gains in individuals who consistently use them in their overall strength training workout plan. These core exercises consist of:

Barbell Squats
Power Cleans
Barbell Bench Press
Barbell Rows
Military Presses

Another thing you can do is pre-exhaust your muscles, for example do an isolation exercise before a core exercise to pre-exhaust that muscle group like leg extensions before squats OR try stripping weight (this is one of my favorites, it works well) this really kicks your butt! If you squat 150 pounds for example do your first set with 165 then take some off for your next sets, this really builds mass! Another thing you can do is hold each movement for a 3 count at peak contraction.

To see gains you always have to keep your routine changing, keep your muscles confused. I don't know what your routine is but keep it at 3-5 sets of 8-10 reps and MAKE SURE you lift to failure with each set! If you aren't lifting to failure you don't have enough weight on the bar!

Answer 3

Mass is relative. You won't notice gains in mass because you see yourself everyday in the mirror. You should also spread your workouts into a 5 day regiment. You should reserve back and thighs for their own workouts. They happen to be the biggest muscles in your body and expend a ton of energy. They also need more rest. Think of it this way. Your body is exhausted after squatting...you will not be physically capable of putting your all into your other body parts. Diet seems to be right on. Keep that up. Assuming you are natural, you will tend to put more mass on as you get older. Priority principle. Arnold 101

The process of bodybuilding should be treated more like a marathon rather than a sprint.

Answer 4

I don't know what your doing wrong but here are some sites with good workout info.

1. http://www.netfit.co.uk/dutch/members/calf/calf_exercise_exercises.htm
2. http://legacy.aolsvc.aol.com/dietfitness/planners/wlc/thighs/tasklist.adp?startDate=12/10/2006&endDate=//
3. http://www.exrx.net/Lists/ExList/ChestWt.html

1. The first one has a lot of working exercises. My calves have a lot of muscle now.

2. Follow the Daily Cardio and Thigh workout and your sure to lose helluva lot of fat on those thighs.

3. This is the main one you should use first before you work out your abs so it will be easier to do ab workouts with bigger cheat muscles.

http://www.youtube.com/watch?v=P0seVXxj5Tk&NR

Here's a good ab workout video that will definitely help lose fat on your abdominal and shows results.

Answer 5

whoa man..take it easy. all youll do with that work out it tear a ton of muscles and be in a super amount of pain. Try starting with 15 of each excersize for the first three days, then the next three days, up it to 20 reps. be sure to stretch and drink lots of water.

Answer 6

You have reached a plateau.

To go through you have to increase your poundage and decrease the reps /set. Go for muscle failure. Only then you will get the pump and further muscle cell growth.

Good Luck

Answer 7

maybe not enaugh rest