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not making gains


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about not making gains within the Women's Fitness (Female Bodybuilding and Training) category.

Excerpt: I have been doing a set of 6 dumbell exercises, 3 sets of 5 at 22ib in weight for about 3 weeks. I am having a low carb whey shake after the exercises and following a palaeo diet plan. I am leaving a day in between doing routines, but my strength does not seem to be improving. I am warming up but still feel like I have bee attacked by a herd of rhino the morning after. In fact some exercises are becoming harder rather than easier. I know it is no pain no gain but some of them nearly

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  1. #1
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    not making gains

    I have been doing a set of 6 dumbell exercises, 3 sets of 5 at 22ib in weight for about 3 weeks. I am having a low carb whey shake after the exercises and following a palaeo diet plan. I am leaving a day in between doing routines, but my strength does not seem to be improving. I am warming up but still feel like I have bee attacked by a herd of rhino the morning after.

    In fact some exercises are becoming harder rather than easier. I know it is no pain no gain but some of them nearly have me in tears.

    What am I doing wrong? last time I tried this it was working for me. Do I need to mix up the routines?

  2. #2
    HEAD MODERATOR stevesmi's Avatar
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    Re: not making gains

    lifting weights is about training your body. not pounding it into the dirt

    maybe you are simply overtraining

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  3. #3
    Moderator SteveMobsterG's Avatar
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    Re: not making gains

    22lbs? So 10kg. Pick up the 12.5kgs and do that.

  4. #4
    Chairman Member P0N's Avatar
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    Re: not making gains

    You could try increasing the weight, but if it's causing you pain, I would suggest lowering the weight, but increasing your number of reps per set instead.

  5. #5
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    Re: not making gains

    Quote Quote posted by MelindaJones11 View Post
    I have been doing a set of 6 dumbell exercises, 3 sets of 5 at 22ib in weight for about 3 weeks. I am having a low carb whey shake after the exercises and following a palaeo diet plan. I am leaving a day in between doing routines, but my strength does not seem to be improving. I am warming up but still feel like I have bee attacked by a herd of rhino the morning after.

    In fact some exercises are becoming harder rather than easier. I know it is no pain no gain but some of them nearly have me in tears.

    What am I doing wrong? last time I tried this it was working for me. Do I need to mix up the routines?
    What is your nutrition like? What are your macros?

    You may need to increase your carbs (healthy foods). You may need to increase your sets and add more DROPSETS .

    What are your supplements?

    Sent from my SM-S327VL using Tapatalk

  6. #6
    Moderator SteveMobsterG's Avatar
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    Re: not making gains

    Do the same thing week on week and get the same results.

  7. #7
    Chairman Member cbbram's Avatar
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    Re: not making gains

    Probably not eating enough... Eat real food

  8. #8
    Big Moderator RoySimpson's Avatar
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    Re: not making gains

    Yes I agree eat more food!

  9. #9
    Da Pope RickRock13's Avatar
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    Re: not making gains

    Progressive overload. You have to force your body to progress. That comes from increasing weight, reps or sets or any combination. You lidt the same thing each week you stay the same. Also push more food intake
    PM me for help with your cycle, PCT, and discounts from forum sponsors

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