Help! No increase in size or strength for 3 months

[TwoFast4U]

First off I wanted to mention that I’m a new member and I would like to say hello to everyone. Before I joined I spent a few weeks reading some of the threads. I foundthat there’s a lot of good information and knowledgeable members here so decided to join. Now on to my problem. I’ve been lifting for about 6 months. The first 3 mountsI was just doing upper body. I was doing my full routine 3 times a week. I was getting good results. Then I joined a gym and started to do full body(Upper 2 times a week and lower 2 times a week) and 3 months later I have had very little to no increase in size or strength. Here is my work out routine and goals. I can’t do dead lifts because of my back. No equipment for squats. Any suggestions would be greatly appreciated.

Stats:
Age: 30
Weight: 135
Height: 5.7
B/F: 14% aprox.

Sups:
Multivitamin
Optimun 100% Whey Protein 22g 2x daily.
Glutamine

Goals:
To gain size, power, and to maintain definition.

Workout:
Day1:
Flat Bench Press 10,8,6,4 increase weight by 10 on each drop.
Dumbbell Curl 3x10
Military Press 3x10
Flat dumbbell chest fly 3x10
Barbell curl 3x10 + 1x20
Incline dumbbell chest fly 3x10
Barbell for-arm curl 3x10
Skull crunchers 3x10

Day2:
Front and Back leg extension 4x10
Machine stomach crunches 3x10
Machine back extension 3x10
Machine cable row 3x10
Hip flex 3x24
Lat Pull down 3x10
Leg press 4x10
Shoulder shrug 3x10
Machine calf extensions 3x24

Day3, 6, 7 : Off

Day4,5 Same as day 1 and 2.

[ricohelms]

Welcome aboard

Sounds to me like its time to stop doing a "full body" workout and break it down into body parts.

Chest/tri's
Back/Bi's
legs
shoulders

That kind of thing. You will see results just have patience.


It takes time bro!!

[TwoFast4U]

Thanks I'll give it a try.
Do you think I need to work the same body part more
that once a week, or will somthing like this be good?

Chest day1
arms day 2
back and abs day 3
legs day 4

[AdamJM]

No equipment for squats, what kind of gym did you join?

[Kenny]

my main question in response to your plea is: how much weight have you gained in the last 3 months? i bet its probably negative pounds...

listen: you can't gain muscle if you're not gaining weight.

eat, dude.

[mustang GT]

One of the reasons that you've had good gains the first 3 months, is the fact that people generally have good gains when they first start lifting weights. After a certain amount of time, the gains will stop, and they have to do everything right in order to make good gains.

Breaking it down into bodyparts is good, and don't forget to work your sets to muscle failure. Each weight lifting session, you can do like 2 different exercises with 2-3 heavy sets of 6-8 reps for each muscle. Also make sure your diet is good, because diet is a very important part of having good muscle gains. Feel free to ask for any diet/nutrition help in the diet and nutrition forum if you need any help on that.

[TwoFast4U]

Originally Posted by AdamJM

No equipment for squats, what kind of gym did you join?

It's a new small town gym full of mostly machines and over weight women.

[TwoFast4U]

Thanks every one for your replies. I'll break my workout down into body parts and eat more. I'll try to keep the food clean.

[balt]

If this works out for you, please let the rest of us know how you went about it. I've been having exactly the same problem. Haven't gained a pound in a month.

[ricohelms]

Originally Posted by balt

If this works out for you, please let the rest of us know how you went about it. I've been having exactly the same problem. Haven't gained a pound in a month.

The one thing that I have learned that has had the most impact on my overall sucess at gaining size and weight has been diet (the amount of quality food). I would bust my a** in the gym and go home and eat an apple and look in the mirror and wonder why I wasn't getting bigger. I would get stronger but no weight and no size. I had this thing about wanting to get rid of my spare tire. I got tired of eating nothing and always being hungry so about 4 months ago I just started eating everything, good bad or ugly I ate it. I started gaining weight fast!!.. The lesson I learned is to gain you must eat, allot!! You can get in the gym and workout everyday but if you don't feed the machine, you won't grow.

Sorry for the "Hi, my name is and this is my story".