2years and still not buff! :(

Hey guys.. My problem is that I've been exercising very intensely and I have been unable to get buff..


Here's my current routine: criticise and give suggestions openly please! (The weight i will mention is with which I can do no more than 10 reps!)

Day 1:
Chest:
3sets Bench Press.. 25 Kg's each side
3sets incline dumbell press: 15-17.5 kgs each
3sets flies: 12.5 kgs each
3sets crossover 10no. plate
3sets decline: 17kgs each side

Day2:
Shoulders and forarms
3sets shoulder dumbell press: 15kgs each
3sets side lateral raises: 10kgs
3sets upwright: 11.5 kgs each
3sets bend lateral raises: 7.5kgs
3sets front raises: 5kgs
6 sets: forearms

Day3:
Back:
3sets Pullups
3sets pulldown
3sets pulldown to the back of your head
3sets seated cable row
3sets hyperextension with 10 pounds udmbell
3sets 1 arm dumbell row

Day 4:
Legs:
I don't really know hte names of the excercises but Ill try my best
3sets of quads(the machine by which your raise your lefs while sitting 90 degree)
3sets hamstrings(the opposite one)
3sets legpress
3sets squats with 12.5 kgs dumbell
2sets lunges
6sets of calf raises

Day5
Biceps and Triceps:
3sets barbell curls
3sets one by one dumbell curls
3sets preacher
3sets hammer curls
--
3sets tricep pushdown
3sets close-grip press
3sets dips
3sets kickbacks

--------

this is my exercise.. I haven't been able to bulk up.. I do abs 2 days a week on any of these days!
I eat perfectly fine as well

2 banana milkshakes in the morning and then I excercise in the morning
after execising 5 eggwhites
around 930 at school I eat 2 drumsticks
around 1130  I eat chicken and rice
at about 330 I eat minced meat(25-30 grams of protein) and rice or egg white omellete
aroun 630 I either eat minced meat again or I eat lentils
at about 9:00 again I eat minced meat again or 2 breast piece chicken
at about 12 I drink a glass of milk and I go to sleep!

What am Idoing wrong??!!!

My bicep is like just 13.5 inches! and i've been excercising for 2 years now.. Each set I life enough weight so I can not do more than 10 reps... I'm still skinny.. You can see the muscle.. but I'm still not bulk enough! you can see all the definition!

here's a picture:

Please any suggestionS?!

The only reason you're not gaining mass is because you're not eating enough calories

EAT MORE

Edit: Eat less protein and more carbs. Corn cream, potato, rice, sweet corn, smashed potatoes, oatmeal, peanut butter, honey, drink whole milk, don't waste the egg yolks eat them too (it's not as bad as you think, actually I don't think they're bad at all)

Note: The egg yolk has aproximately 50% of egg's protein, and about 90% of vitamins and minerals, instead of eating 5 egg whites, eat 3 whole eggs

Squat max - 275lbs  30/07/09
Bench max - ¿?
Front Squats(atg)- ¿?

But won't that affect my abs? Eating alot of carbs and less protein?
 
I mean the amount I'm eating.. I think I am getting 1 pound per my body weight which 127lbs?

Don't the yolks and peanut butter have fat? It may bulk me up but I don't wanna lose my abs either!

2 years?!?! I agree you need to eat more but maybe that routine u have up is not doing anything for you. If I've been working straight for 2 years 5 times a week first starting out and not noticing anything I probably would of stopped.

Here look into this if you change your diet and still get no where...

http://www.discussbodybuilding.com/3-DAY-FULL-BODY-m303404.aspx

If not that at least  4 day upper/lower split or something better than that if u haven't noticed anything for 2 years... I was on something like that for like months and didn't know **** and guess didn't get anywhere after the first couple of weeks.

The minute I try a 3 day full body workout and trying to increase weight every weight by 2.5Lbs-5Lbs I noticed a big change from me and in like the first 3 months I increased my weight from 180 to 200Lbs mostly muscles.

Read this while your at it-
http://www.discussbodybuilding.com/Do-you-want-to-get-big-strong-and-muscular-Read-this-m410116.aspx

Well if you eat ALOT more and continue exercising I don't think you'll lose your abs for a while.

One thing is sure though, you WILL have to lose some of the abs at some point if you plan to buff up because that's just the way it is, you bulk up then cut down, it's the process. You can always go very slowly and gain like 1 pound in 4 weeks, you'll see your abs but it'll take forever for you to take weight on.

My 2 cents... IDK where you live but where I live winter is coming down, you won't be wearing the tank tops n muscle showing clothes anymore, just stuff yourself throughout the winter, eat like a mad man... Around the end of the winter / beginning of the summer start cutting up...

My 5x5s as of November 2nd 2008.
Squat 155lbs
Bench 155lbs
Deadlift 155lbs

Connelly's 5x5s as November 2nd 2008
Bench 115
Squat 145
Deadlift 165

Andy11's 5x5 as November 2nd 2008
Bench 150
Squat 150
Deadlift 175

Not to mention, I just took a quick look at your routine and I don't see deadlifts and just not high weight in general... you should work on that

My 5x5s as of November 2nd 2008.
Squat 155lbs
Bench 155lbs
Deadlift 155lbs

Connelly's 5x5s as November 2nd 2008
Bench 115
Squat 145
Deadlift 165

Andy11's 5x5 as November 2nd 2008
Bench 150
Squat 150
Deadlift 175

You have to be willing to lose your abs if you want to get big, that's the way it is man

no offense, but at your weight i wouldn't be worrying about the abs, what's the point of showing a 6 pack (wich judging from your physique I doubt there are worthy of showing) if you lack everything else, I mean I rather have a big set of legs and back and not have even a 2pack than being skinny and having a really small set of abs

Again no offense

Squat max - 275lbs  30/07/09
Bench max - ¿?
Front Squats(atg)- ¿?

^^ that's the truth, there ain't no meat low between these buns

My 5x5s as of November 2nd 2008.
Squat 155lbs
Bench 155lbs
Deadlift 155lbs

Connelly's 5x5s as November 2nd 2008
Bench 115
Squat 145
Deadlift 165

Andy11's 5x5 as November 2nd 2008
Bench 150
Squat 150
Deadlift 175

I agree with all that jazz up there ^^^ .... I started a full body routine a few months ago... I started at 147 pounds after 8 weeks i'm now at 155 lbs, you need to eat like mad, i had abs , sure.... but my shoulders and bicep and pecs were a joke (they still are lol) but its gettin better, my abs are kinda going away but i fill out my medium shirts a lil nicer....I wanna be 160 lbs for christmas and Tryna hit 165 lbs by next summer. Maybe hit the gym 3-4 times a week, after all your lifts go on the treadmill and put it on the highest incline and start walking and try to keep your heart rate at about 80% of your max heart rate.... Then on a off day go for a run or something i dunno, but if you wanna gain mass don't do too much cardio. My split goes like this ::
Workout A                                    Workout B
squats                                           deadlifts
bench                                             incline bench
OH press                                        chin ups
dips                                                 rows
lat pulldowns                                   Arnold press
I go to the gym every other day and i alternate between workout A and B
 
Read the following it may open your eyes ...

http://www.discussbodybuilding.com/tm.aspx?m=410116

You're doing too many sets in a session, and you are not eating enough carbs.

Ear more carbs, and stop worrying about the abs!

Good luck

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

as has been mentioned...    1 word sums up the answer to your problem

1.)  DIET!

in order to fix this.. you're going to have to eat like it's your job.  your body is fighting against you.  if you don't give it enough food/fuel to gain weight.. it won't give you the results that you're wanting (bigger-sized muscles)

My name is FOX.... and I approve this message.

Well honestly I don't want to be like very very big. I just want a body like you know what Sport men have. Take NADAL for example. Another Example, My bicep is like 13.5 inches.. I want it just to be around 15 touching that's it.. What sort of diet is best for me? and I have school and large gaps come between my meals! What can I do to overcome that problem?

1.) Don't do bodypart splits.  Instead lift heavy and only do compound lifts.
2.) stop counting calories and just EAT to gain weight
3.) repeat steps 1 and 2 for another year and you will be buff.

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

It's a shame that so many people make this same mistake.. workout for 12-24 months with little to no visible results from doing poorly planned routines and desperately trying to hang on to abs...

There is never enough time to do everything, but there is always enough time to do the most important thing

 

smoundzou


It's a shame that so many people make this same mistake.. workout for 12-24 months with little to no visible results from doing poorly planned routines and desperately trying to hang on to abs...

luckily i learned the error of my ways only 6 months into my training instead of years. 

No the leg press is not the same as doing squats.

smoundzou


It's a shame that so many people make this same mistake.. workout for 12-24 months with little to no visible results from doing poorly planned routines and desperately trying to hang on to abs...

whats worse is if they see gains for 1 year because of newb gains and think they have the best routine and are too stubborn/uneducated to do whats necessary to progress, and stay the same for yearrssss.

take food to school.. eat it between classes or make a trip to the rest room and do work.. thats what i did.. kinda weird but it got the job done

It is not the years in your life, but the life in your years.

Lol, it took me about 6 years to figure it out, but I really wasn't all that dedicated for those first 6 years.  At least not like I have been for the last 1 1/2 years.

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

karam.akhtar


Well honestly I don't want to be like very very big. I just want a body like you know what Sport men have. Take NADAL for example. Another Example, My bicep is like 13.5 inches.. I want it just to be around 15 touching that's it.. What sort of diet is best for me? and I have school and large gaps come between my meals! What can I do to overcome that problem?

I've been trying to be "like very very big" now for about a year. I've seen large improvements but im still a pretty skinny guy, trust me it would take you an extreamly long time to get big. If you take everyones advice and stick to it then you might someday achieve the type of body nadal has. I think I've heard that you gain an inch of bicep for every ten pouns of muscle? Fifteen pounds of muscle could take you a while, so stop complaining about losing the pretty abs and eat some food.

Yea thank god I came over here and smoudz put me straight on a working routine and luckily was only working out for like months not too much of a waste.

Yea man u got to eat big to get big and when people u havent seen in a while see u again after 3 months of working out right and eating right and tell u gotten bigger especially from the ladies it's all worth it man.

Remember six pack don't mean **** if your skinny to the bones all over!!!

I eat babies to get buff .... try that

Ya, it's VERY HARD and TIME CONSUMING to get really big and jacked. 

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

karam.akhtar


But won't that affect my abs? Eating alot of carbs and less protein?

I mean the amount I'm eating.. I think I am getting 1 pound per my body weight which 127lbs?

Don't the yolks and peanut butter have fat? It may bulk me up but I don't wanna lose my abs either!

you need more than just excessive protein to grow, include the carbs in your diet. You'll gain a little extra fat but in the end you'll get size quicker than counting calories and making marginal growth.

first day with no buds, 11/17, need a new job. 1 down 13 to go.

you want to gain 1.5 inches on your biceps?? that means you need to gain anywhere between 20-35 LEAN pounds of muscle. (it varies between each individual).

how will you gain weight?  by upping your calories, carb intake.

you have a lot to learn karam.  but you're in the right spot.  It's up to you whether or not you want to heed the good advice everyone is giving you...  

and if you don't, that's fine.   you'll probably end up doing the same routine you've been doing for several more years... and make MINIMAL gains.. IF that.

sorry, I know it's blunt...  but it's the truth.

My name is FOX.... and I approve this message.

TheSilverFox


you want to gain 1.5 inches on your biceps?? that means you need to gain anywhere between 20-35 LEAN pounds of muscle. (it varies between each individual).

how will you gain weight?  by upping your calories, carb intake.

you have a lot to learn karam.  but you're in the right spot.  It's up to you whether or not you want to heed the good advice everyone is giving you...  

and if you don't, that's fine.   you'll probably end up doing the same routine you've been doing for several more years... and make MINIMAL gains.. IF that.

sorry, I know it's blunt...  but it's the truth.

and the truth hurts... but not as much as squats.

I agree with all that jazz up there ^^^ .... I started a full body routine a few months ago... I started at 147 pounds after 8 weeks i'm now at 155 lbs, you need to eat like mad, i had abs , sure.... but my shoulders and bicep and pecs were a joke (they still are lol) but its gettin better, my abs are kinda going away but i fill out my medium shirts a lil nicer....I wanna be 160 lbs for christmas and Tryna hit 165 lbs by next summer. Maybe hit the gym 3-4 times a week, after all your lifts go on the treadmill and put it on the highest incline and start walking and try to keep your heart rate at about 80% of your max heart rate.... Then on a off day go for a run or something i dunno, but if you wanna gain mass don't do too much cardio. My split goes like this ::
Workout A                                    Workout B
squats                                           deadlifts
bench                                             incline bench
OH press                                        chin ups
dips                                                 rows
lat pulldowns                                   Arnold press
I go to the gym every other day and i alternate between workout A and B
 
Read the following it may open your eyes ...

http://www.discussbodybuilding.com/tm.aspx?m=410116

is 2 years suppose to be a long time?  lol :) Just playing man..  Seriously though 2 years isn't very long at all.   I can tell you my biceps were about 13.5 inches 4 years ago..  Now my forearms are about that size..    It takes years man training or not your going to continue to grow because your so young.   You want to know how I look at it now?   I am going to get bigger regardless with time..  It may slow down alot from how I use to gain and then it might speed up alot as the years pass.  But what I am doing now is changing just how my body transforms as i age.  Instead of having that awkward physique with the gut, little arms, narrow shoulders and flabby chest..  I will be solid and have larger more matured muscles.   Point being that you may want to rather make body building your life style then to get burned out busting your ass trying to make progress in such little time. 

You will see what I mean in another 2 years down the road when you see this picture and say wow! Now I have made some real progress in comparison to how I looked when I had started.