T Nation

New and Needs Info


Sup people I have a few question about getting in shape.

I'm 28 now and weight at 133 5'7"
going to the gym like about 4 times a week 2-3 hours at a time for about 1 year now and I dont see any results am I doing something wrong? I'm trying to gain weight at the same time eating like 4 times a day

I also just brought some Alpha Male and HOT-ROX would these help me out at all?


Eat, Eat, Eat then when food is oozing from every pore in your body eat again. 2+ hours at the gym is overkill for anyone. After 60 minutes serum-test and GH levels drop into the non-existant zone. To sum it up sounds like you need A LOT of help. Either read every piece of info you can get your hands on, hire the best trainer you can afford or better yet do both.


Read John Berardi's Massive Eating Reloaded series NOW. Serious info/plans and it's free. Click on "Diet Programs" on the left of the screen.

Pick a program in the "training" section and work it consistently, following all the parameters with none of your own improvising.

Can anyone recommend something suitable for this guy since he's obviously a genuine beginner?

Get some coaching/personal training so you don't get injured. Have them teach you to squat, deadlift, and bench.


thank you for the fast reply =)


Just to add to the advice already given... You don't need HOT-ROX, they are for fat loss. You need to GAIN.

\|/ 3Toes


I usually spend less than 45min in the gym at a time. That 2-3 hour concept went out with bell bottom pants. Didn't you get the memo?


Same here.Yesterday I worked my shoulders and was there for MAYBE 40 minutes.That was with 10 minutes of tredmill walking after I finished lifting.

Also at that weight you need to be eating everything in sight. I mean your 28, I have an 18 year old workout partner thats bigger than you. Btw its a girl.

  1. Eat more
  2. Cut down on training volume