Don't know how to continue

[SayWhat]

Hi all

I've been going to the gym for over two years now, but lately I haven't seen any results anymore (mostly due to my food regime, but also because I don't know what exercises or program is best anymore).

I've been reading through this forum, asking advice and looking on other sites, but it's all too varied to come to a solid program. Some say do as many exercises as possible for one muscle, others say just keep it to one, some say full body, some say split,...

Some info:

- I can only go three times a week and hope to be out in one hour. This is not because I don't want to, I'm in a phase for my career where I need to give as much time as possible to it. In about half a year I would be able to devote more time again.
- I've been alternating between full body workouts and a split program, been trying only 6 sets per week for small muscle groups and about 10 for the larger ones and other variations.

Basically I'm looking for a a good program that will give me results again.

Thanks

 

[marmel75]

Typically the reason I see more than any for why things stall out is because people become comfortable where they are. They stop pushing themselves, they make up reasons in their mind why they "are pushing themselves" but really aren't, and they accept their own self imposed limitations their mind has set.

People are capable of so much more than what they think their "limits" are, but you actually have to push yourself past these "limits" to realize it. The weight gets heavy. The physical exhaustion for days after gets real. Feeling like you have been in a car wreck constantly is more than most people can mentally handle. In short, the reason why this happens is because people are able to get to a certain point fairly easily. However to improve much more past there you have to be willing to deal with pain, soreness and exhaustion over and over again, which most people are not willing to deal with.

In short people want all the benefits but only when there are no consequences to them. Once those come into play, it's a whole 'nother ball game...

 

[SayWhat]

Typically the reason I see more than any for why things stall out is because people become comfortable where they are. They stop pushing themselves, they make up reasons in their mind why they "are pushing themselves" but really aren't, and they accept their own self imposed limitations their mind has set.

People are capable of so much more than what they think their "limits" are, but you actually have to push yourself past these "limits" to realize it. The weight gets heavy. The physical exhaustion for days after gets real. Feeling like you have been in a car wreck constantly is more than most people can mentally handle. In short, the reason why this happens is because people are able to get to a certain point fairly easily. However to improve much more past there you have to be willing to deal with pain, soreness and exhaustion over and over again, which most people are not willing to deal with.

In short people want all the benefits but only when there are no consequences to them. Once those come into play, it's a whole 'nother ball game...

I understand that and totally agree with you, but I'm still looking for the 'best' program in my condition. Every body is different, but there must be something that works for everyone.

 

[Honda1990]

Check out Wendler's 5/3/1 routine if you're looking to build strength, or 20-rep squat routine for building size.

 

[Krueg]

Well your gonna have to figure out what you want; Strength or Size. Once you figure out which one you prefer, pick a program that meets your need and stick with it for awhile.

Also, sometimes its not the program. Sometimes you gotta ask yourself; Am I training hard enough or doing too much? Are you making some type of progress? It also matters what you do outside the gym. Am I getting enough sleep, is your diet right, protein intake, rest days ect..

Now if you want my two cents, pick a program that includes basic compound movements and free weights.