No muscle gain after 3 years! Help!
Anthony, I’ve been weight training for 3 years, and I’m not seeing any weight gain progress. I started out at 138 lbs. I train 7 times per week hard. My workouts last about 2 hours or so, maybe a bit longer -- I’m very dedicated, so that's not the problem. I love working out.
OK, I see a few big problems here. First, you are training TOO OFTEN. If you are training naturally (meaning without steroids other performance enhancing drugs) then there is absolutely no reason for you to be training so much. Why are you training six times per week? Let me guess, because you think that the more you train the bigger you will get. Right? Wrong. Training more often does not equal more size. If it did, all one would have to do to be huge is to workout all day, everyday. The truth is the just opposite. Less is best, when training for size and strength.
Your body can only repair and build larger muscle fibers when your muscles are resting. So, if you are training all the time, when do you rest? When does your body get time build new muscle? Training less will allow your body to fully recover between workouts. This will give it the time to actually build bigger, stronger muscles.
Users of my weight gain program, know that if you are naturally thin, and have a hard time putting on muscle mass, you should be training no more than 3 times per week.
Next, you’re training sessions are too long. 2 hours? I know you are dedicated, but unfortunately this is hurting your progress. You must reduce your workout time. Continuing to train after 60-75 minutes becomes detrimental to your goal. I know it's difficult to leave gym. You are pumped up and feeling good. You feel as if you are making true progress so you want to do one more set, one more exercise
Don't’ do it. The longer you are in the gym, the higher your chances of losing muscle due to the dramatic rise in cortisol.