I’ve Been Going To The Gym For 2.5 Years And Haven’t Made Any Gains?

[Anonymous]

I’ve been going to the gym since December of 2022 and haven’t made any gains, when I first started working out I was a little underweight but since then I’ve bulked and got myself up to a healthy weight.

I’m 192.5 cm (almost 6’4”) and 187 lbs however I’m only strong enough to bench 150 lbs, I’m not muscular and don’t look like someone who’s been going to the gym for a long time. In fact for someone my height and weight I only have a beginner level of strength and I’m about as strong as someone who’s never stepped foot in a gym.

I normally go about three days a week and my split it chest and triceps on Monday, back and biceps on Wednesday and shoulders and forearms on Friday and I do at-least 2-3 exercises per muscle group. I’ve had to switch up my exercises a bit since there were some which were ineffective and some which I didn’t enjoy.

I’ve taken whey protein and a mass gainer before but I won’t take creatine since there’s a lot of anecdotal evidence as well as a study proving it causes hair loss.

[In_Trance]

Could be a couple of things
1) your diet
2) your form
3) you're not pushing yourself hard enough
4) you're not consuming enough calories
5) where is leg day?

[Asker]

1) I’ve tried different modes of eating but I’ve found just trying to get enough calories is my main priority.

2) It could be that because with bench press my wrist goes backwards a bit but if I corrected my form I’d probably be benching a lot less.

3) Maybe, but I’m also pretty weak so if I use heavy weights that could potentially increase the risk of injury.

4) I’m trying to eat more but I also have a ridiculously fast metabolism so that makes it hard to put on weight.

5) Unfortunately I’m too lazy.

[In_Trance]

1) you have to prioritize eating and what you're eating. You'll never make gains if you don't do this
2) form is more important than weight. If you don't have the proper form you're working too hard and not getting any benefit.
Drop the weight down and fix your form. Otherwise it's junk volume that you get absolutely nothing from
3- it's never about how strong or weak you are it's about where you are now and getting better. That's all it's about.
4) leg day is just as important as any other day. Work it into your routine immediately

[Anonymous]

Wouldn't you get a trainer at the gym to help you when you hadn't seen any results in 2 or 3 months?

[Asker]

Those cost money tho and I don’t have a part time job yet and if I did I don't know if I’d spend it on a trainer.

[Anonymous]

You know you can work out for free, right?

[Asker]

Wdym? The cheapest gym membership costs about $7.99 a fortnight where I live.