T Nation

4 Years, No Progress?


I have been gyming for 4 years now I started when I was 16 now I’m 20. I have made progress in the beginning yeah. But I have been the same size for the past 2-3 years. Most of my bodyparts have grown except my chest, my arms and back look muscular but chest is still a bit flat

I currently follow a work out A and B rotation. Work out every other day, so Monday workout A, Tuesday rest, Wednesday workout B, Thursday rest, Friday workout A…etc

And since I’m kinda biased towards myself can you tell me what body parts I should be focusing more on? Is it my chest? My shoulders?

Any advice would be great


What is your diet like/ how has it been for the years you have been training?, also can you ellaborate more on your program such as Sets/Reps/Progression/Exercises?
Strength levels?

Everywhere. Need more mass all over.


Yeah, no need to focus anywhere, just try to get something everywhere -lol.

What does you program look like? Diet? Give us some details, and there are plenty of very bright folks on here all willing to help.



This might sound a bit goofy but do you have a consistent workout partner? Someone who you always workout with? That might be the jumpstart you need. Two people working together can make great things happen… including a great chest!




In Workout A

  • Squats/ 3 sets 6 reps
  • Bench Press/ 3 sets 6 reps
  • Barbell Row/ 3 sets 6 reps
  • Any sort of triceps exercise/ 3 sets 10 reps
  • Any sort of bicep exercise/ 3 sets 10 reps
  • Good mornings/ 3 sets 10 reps

Workout B

  • Squats/ 3 sets 6 reps
  • Overhead Barbell press/ 3 sets 6 reps
  • Deadlift/ 2 sets 6 reps
  • Close Grip Bench press/ 3 sets 8 reps
  • Lat pulldown 3 x 5 reps

I currently weight 70 kgs
my PRs
Squat 120kgs
Bench 85kgs
Deadlift 100kgs
Overhead barbell press 50kgs
these include the 20kg barbell

I just follow the my fitness pal and trying to hit the calories each day. I have gained weight up to 80kgs at one point, starting from 70kgs. But it seems that after on my amateur diet I have gotten back to the same weight just with stretch marks

Thanks in advance for the helppp :))))))


I did have a partner a year ago, It was great! But now just me by myself since I tend to do my workouts late 10-11 pm


Get stronger and/or progressively overload your lifts while eating in a small surplus for as many months/years as it takes. ez sauce


Common story. You need to start manipulating volume/intensity/frequency more intelligently as well as get more out of your nutrition and recovery.


It has got to be diet, the fact you can’t give us an accurate break down of your diet is a red flag.

I’ve been in your position, not for quite so long but I saw no progress for around a year, started and finished the year the same weight looking exactly the same despite training 3 to 4 times a week with an experienced training partner.

The biggest progress killer for naturally skinny guys is lack of food, we assume we eat loads but naturally under eat, hence why we are long term skinny.

So the solution is to eat more and eat better. Some tips are…

*Switch majority of carb sources to brown/ wholemeal, so brown bread, brown rice, brown pasta
*100g nuts a day (almond, walnut, pecan, macadamia)
*olive oil in your shakes
*pint of whole milk with each meal
*1 or 2 slices of bread with each meal
*as much fruit and veg as you can
*minimum 1g protein a pound

The key is consistency with diet and eating when you are not hungry, force feed for a period of time and see what happens.


That’s kind of a strange distribution. Are you half repping?


Really poor progress in such a long time. The beginner is improving in the gym “just” masturbation. Eventually, natural progress slows logically, but it can be greatly influence.

You have most likely made these fundamental mistakes:

  1. Poorly designed training (which is your training).
  2. Poor diet (here you must improve first).

I strongly recommend you to study Russian training methods and ideally also mentor Boris Sheiko. These methods will greatly improve you. I also recommend that you purchase and consistently read the book “Science and Practice of Strength Training” by Zatsiorsky & Kraemer. This book will help you understand the basic principles of rational strength training, which you undoubtedly need.


You do realize his goals don’t seem to be powerlifting-related?



Lost in translation mayb lel


Yes, but this bad mentality has to change if he wants a significant progress.


It was exaggeration and a little joke. :slight_smile:


Those who understand better know that my sentence meant that the beginner will see progress from every training program. So I should write the sentence. It was not a mistake in my understanding or translation, as someone mistakenly said. Understand, I am not an English/American native speaker. :slight_smile: I’m only trying to advise effectively.


What do you mean by manipulating? As like changing up the workout plan?


Thank you, I will do exactly that. Will follow up
In a couple of months


If there’s something wrong workout wise, do you guys have any workouts you could recommend me?