What am I doing wrong?

W

wantstogetbuff

0
Hello, I've been working out for about 3 months now. Right after school, I lift weights 3 times a week, and every time i do it I try to go up 10 pounds, but I start with 10 pounds behind what I last maxed out at. For example, if the last time I worked out I was able to bench 70 pounds, then I will do this; I'll start with 60 pounds, then go to 70, then do 80 then stop. After that, I do as many pushups as I can. I never leave more than a 4 day gap between lifting. Also, between weights I'll do crunches and use a roller to work out my abs. After that I walk about half a mile to my school and swim for 2 hours straight. I swim 4 or 5 days a week, usually 5.

But after all this I still haven't seen any physical progress...why? (btw, I'm not at all overweight and I heat as healthy as I can and I overcame my addiction to carbonated drinks. For the past couple weeks I've only drank milk and fruit juices.)
 
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Derwyddon said:
What is your diet like? In detail
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I pretty much eat normally, but I stay away from fast food and sugary drinks.
 
If your not eating in a surplus, you wont gain muscle and your lifts wont improve. I am willing to bet thats why you haven't seen progress.
 
Derwyddon said:
That and the actual routine is very poorly thought out. (I am NOT ragging on you, I am here to support you.)
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What's wrong with it. Because I fin that no matter what routine you do, (I've tried many) people will always find something wrong with it. What's wrong with mine now? Too much work, not enough...?
 
What kind of exercises are you doing other than bench press, and why would you do light weights, then heavier weights on the next sets. if you can do the light weight, whats the point of even doing it?
 
wantstogetbuff said:
What's wrong with it. Because I fin that no matter what routine you do, (I've tried many) people will always find something wrong with it. What's wrong with mine now? Too much work, not enough...?
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well your not even targeting more then half the muscles in your body for starters...
 
Actually, you haven't spelled out your routine yet.

What lifts are you performing? As stated above, whole body workouts that include mostly compound excercises will generally give you the most gains.
If you are simple doing benches to max, and the classic arm excercises, you are defeating the purpose of your workouts.
Squats, deadlifts, bench (of course), chins, dips, rows of many kinds, etc. are all examples of the staples that should be part of your workout.

Also, I am a swimmer as well, and while I enjoy the heck out of it, I think 2 solid hours might be a little much. You are expending a good number of calories doing this, and it could be putting you in deficit calorie mode, which will greatly affect your progress with the weights. Don't stop swimming, but maybe swim at a faster pace for 30-40 minutes. This will get the heart rate up, help with your lung capacity and oxygen uptake, etc. It's also great for the lats!
 
Krodad said:
Actually, you haven't spelled out your routine yet.

What lifts are you performing? As stated above, whole body workouts that include mostly compound excercises will generally give you the most gains.
If you are simple doing benches to max, and the classic arm excercises, you are defeating the purpose of your workouts.
Squats, deadlifts, bench (of course), chins, dips, rows of many kinds, etc. are all examples of the staples that should be part of your workout.

Also, I am a swimmer as well, and while I enjoy the heck out of it, I think 2 solid hours might be a little much. You are expending a good number of calories doing this, and it could be putting you in deficit calorie mode, which will greatly affect your progress with the weights. Don't stop swimming, but maybe swim at a faster pace for 30-40 minutes. This will get the heart rate up, help with your lung capacity and oxygen uptake, etc. It's also great for the lats!
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this site is to obsessed with fbw
 
talk to your friends at school aswell dude, no doubt a decent amout of them are in the same boat as you, happened to me :)
 
Phate89 said:
What kind of exercises are you doing other than bench press, and why would you do light weights, then heavier weights on the next sets. if you can do the light weight, whats the point of even doing it?
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to prepare for the heavier weight...its called warming up. if the last time u lifting u maxed out 100, you shouldn't just light down and start 110 right away. u just do some lighter ones to get yourself ready. thats a fact.
 
Derwyddon said:
Okay, that information doesn't tell me anything at all. Also, you need to take a look at your routine, as I truely believe it will not give you results.

Lack in progress is often times rooted in an insufficient diet. So, again, will you please tell me in detail what your diet is like? I'm only trying to help you here, it doesn't effect me wither or not you let me help you.
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I am on a diet that consists of mostly breads, steamed vegetables, and fruit juices.
 
wantstogetbuff said:
I am on a diet that consists of mostly breads, steamed vegetables, and fruit juices.
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Yikes. I double the question about protein, and what about good fats?
I know you are looking at a calorie surplus for bulking, but at least get some other nutrients with the calories you are taking in. Fruit juices aren't a whole lot different than soda.

Protein and Essential Fatty Acids are going to help you get there along with the calorie surplus.
 
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