Guys I'm about ready to jack it in -no gains but fat and depression

[gonelifting]

I think You may be doing too much work. Especially if you go to failure or near failure on all the sets.

I was doing 1 or 2 work sets per bodypart for a while and grew stronger and bigger.

 

[Arnold'sApprentice]

my goal is mass -but my arms are seriously lagging...my chest and back respond much better and have grown...but my arms are stubborn as hell and actually a bit smaller since i began training cos the rest of me is that tiny bit bigger.

my great fear is that i have some shit test levels and am full of estrogen or something ....lol

take care

 

[Deleted member 33117]

Ok, last paragarph tells me your testosterone production is down. How much fat do you eat each day, what types of fat, and are you eating hydrogenated oil (which blocks the absorbsion of many efa's)?

12 sets per body part once a week? Too much volume for you in each workout, and you are not hitting body parts frequintly enough. High set, low frequincy training is a crutch that steroid using bodybuilders can often get away with, but a natural with less than great genetics isn't going to make gains that way. Have you considered a low volume (2 or 3 sets per body part) 3 times a week?

What town do you live in? If it has a sizable population there should be a Gold's or a Powerhouse gym there. Your gym is a pussy gym and the staff and employees will have a bad attitude, which in turn, can effect your training and progress.

I use alot of machines (I do heavy free weights as well though including deadlifts) and hit each bodypart 3 times a week. I'm 5'9" 230, about 10% bf with 18.5" arms. So that PT may not necissarily be full of it.

Please answer my fat question and be as specific as possible. Type of fat, amount of each type, what percentage of your calories come from fat etc. I think that is a major issue here. I think you could stand to increase the protien a bit.

 

[HodgeMN]

Started coming to these boards a couple of months ago; now they have become a staple of my everyday reading (came here looking for advice on a bowflex but ended up getting some free weights and a power rack - saved alot of cash and gained alot in functionality as well). I am new to weight training but the advice I have received here has been nothing short of life changing. After reading some threads and posting a few of my own, I decided to try a 4 day a week 5x5 program centered on the following compound movements:

1. Back - deadlifts
2. Chest - bench press
3. Shoulders - overhead press
4. Legs - squats

Needsize's posts have been especially helpfull on the training side as well as Finaplix's on the diet side. For the first time in my life last week I had to purchase new shirts, not because my gut was getting bigger, but due to growth in my arms, shoulders, neck, and chest. What a great feeling! Stick it out and check out some of the stickies. There is alot of great, life changing info here.

 

[Arnold'sApprentice]

I think You may be doing too much work. Especially if you go to failure or near failure on all the sets.

I was doing 1 or 2 work sets per bodypart for a while and grew stronger and bigger.

everthing is to failure bro...its a habit i cant seem to stop now.i instinctively go to failure...i used to do heavy negs and drops but i think that overtrained me


btw i should have mentioned i'm 6'2 and about 14 stone...total guesstimate ...15-20% bf

 

[JOKER47]

Start here:

5x5 Method



Joker

 

[Deleted member 33117]

Agreed, a 5X5 might not be bad for him at this point.

 

[Arnold'sApprentice]

BodyByFinaplix i have seen your physique and would kill to have one half as good

as regards the fat..i fluctuate like i do with my training...i used to think fat was the enemy but i recently (last six months) been switching to fats and proteins in the evening and cutting down on the pm starches (bf starting to get higher) ..i don't know the amounts of fat i eat bro...but i sometimes melt a piece of cheese for energy and a treat...take in a good amount of nuts and peanut butter too!

 

[gonelifting]

everthing is to failure bro...its a habit i cant seem to stop now.i instinctively go to failure...i used to do heavy negs and drops but i think that overtrained me


btw i should have mentioned i'm 6'2 and about 14 stone...total guesstimate ...15-20% bf

STOP GOING TO FAILURE ON ALL 12 SETS NOW. You`re gonna kill yourself. and take everyone`s advice that was given to you here. They all know their stuff.

 

[Arnold'sApprentice]

certainly will bro...im throwing myself at the mercy of you guys..im reading the 5x5 thread now....thanks for all the advice guys..it feels good to know there are internet bros ready to help out a stranger having a bad time (think im probably a depressive at heart too ...lol)

one thing i will say..genetics do matter cos i train so hard it's untrue .sometyimes i can barely lift the soap to my back after a workout but i look like mr average.