why am i struggeling to build muscle?

Question by Rouge: why am i struggeling to build muscle?
for some reason i just cant seem to pile on any muscle, a friend of mine of only a slightly different build is totaly buff whereas im struggeling to see any definition at all, ive been working out for 5 weeks now, and im not seeing a lot for my efforts to be quite frank.

i work out more than my m8 i do more work than him, eat better, why the hell is he bigger????

the three muscles im desperate to build are my abs, my pecks and my biceps….my abs are most import as im desperate for a six pack, n i also really want nice biceps, pecs i really want but not as much.

my workout consists of:

Monday: 20min run and my abb exersizes and 100 benchpresses 40-50kg n im soon to add in biceps curls with my dumbells

Tuesday: 5min bike warm up, ab exersizes, 100x bench press on 40-50kg, 75 bicep curls 75 tricep extensions, 1500m rowing, ab exersizes again, biceps and shoulder and pec machine, then ab exersize again to finish.

wednesday:20min run, ab exersizes, and im goign to add bicep curls

Thursday: same as tuesday

Friday:same as monday

Saturday: just abs n soon to have sum on dumbells

Sunday: rest or a light run.

Ab exersize consist of: 50 x knee ups, 50 x leg raises, 50 x reverse crunches, 100-150 x leg on side crunches, 50-75 x hip thusts, 125-200 cross crunches with a few norm thrown in, 100 x reach n touch stretches, 50x cross leg reverse crunches.

done it setc of 25 – 50 with 10- 15 second breaks if needed ( depends which exersize).

Please help or make some suggestions im eating right , i weigh 9stone 7 i just cnat seem to build up msucle and more importantly get that sexy six pack

hears a picture of me taken 3 days ago:
12th May Body

please help, im sick of all these useless hours spent in the gym for nothing..

Best answer:

Answer by lnalrocks
Sounds like you are more of an ectomorph and he is more endomorphic… type those into google, you will learn alot from that.

In a nutshell, you have a higher metabolism which demands more calories during the day, you need to eat more than you are right now, intaking more protein, increase ur protein consumption by an additional 25%

Know better? Leave your own answer in the comments!


  1. awww yeah- that's right! says:

    well, for starters- you really shouldn’t work the same muscle groups 2 days in a row.

    i started doing shoulders and chest one day, biceps and triceps the next, legs and butt one day. and i’ll do ab workouts those day- but i mix up the exercises. i’ll do crunches obliques one day, sit ups and leg raises the next, and might repeat that again in the week.

    your muscles need time to rest to rebuild themselves. try mixing up your week a little to give your muscles time to repair. you may start to see results.

    and a lot of it could be based on the way your body is. unfortunately some people (like me) can’t build muscle, but can tone very well. i try to mix things up often so i don’t personally get bored, and it keeps my muscles guessing.

  2. It’s not working because you are overworking the same muscle groups without giving it time to rebuild; in effect, you are losing muscles. Enough exercise is best, more is not better. Weightlifting builds muscles because the human body likes to over-repair an injury, and the weightlifting exercises (done right) make micro-tears in the muscles. At night when you are sleeping, the muscles are repaired but it takes more than just one night of sleep to complete. The older you are, the longer it takes for the muscles to be completely re-built.

    Unless doing 100 bench press on Monday and Tuesday is a typing mistake, that’s one of your problem. Even professional bodybuilders do not work the same muscle group on consecutive days. Re-work your schedule so that you have at least one rest day for a muscle.
    For example,
    Mon: long run, abs, bench press
    Tue: short run, legs, back
    Wed: long run, arms, shoulders, abs
    Thu: rest
    Fri: startover

    Cut back on the reps. I would not go over 4 sets at about 10 reps for upper body. You can go for higher reps in the abs and legs (about 20).

    Make sure you are getting enough protein in your diet, and you are eating a balanced diet that will get you a broad spectrum of vitamins and minerals. You might think about a multi-vit.

    You got the motivation, but your technique was were. Make sure you are doing the movement in the lifting correctly because that affects the shape of the muscles you work. Don’t jerk the weight, but the power stroke should be faster and the release as slow as you can do it.

  3. im tellin u dude. drop tht shit, dont waste ur time in a gym when u can do my exercise at home. XD
    also make sure ur eatin alot bc its obvious u have a high metabolism like me so u use up more food adn energy faster then others, eat ya meat lmao tht sounded so wrong lol

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