yeah, you either have a crappy diet for working out, or you dont know how to workout. i could prolly bench my own weight, but its not gonna do me any good if i can only do it a couple of times.
i would assume you're just not putting any effort into it. eat allot of protine, then go pump some iron if you wanna build muscle that lasts (done use that weight gain crap)
here, do this, dont remember where i coppied it from, if i can find it i'll let you know
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Phase One:
Organize your workouts into three periods, each lasting a month to six weeks. First, go for rapid muscle growth. Do strength training workouts with progressively heavier weights. That means, on most exercises, do 3 sets of 6 to 10 repetitions, using enough weight so that your muscles are fatigued on the last rep.
rapid cycle
3 sets
6 to 10 reps
fatigued on the last rep
Phase Two:
Do a strength cycle, and do power lifting-type workouts with much heavier weights. (As with all lifting programs, be careful not to overdo it, and always have a spotter when using maximal free weights.) Thoroughly warm up with at least 15 minutes of light cardio exercise and stretching, then do 4 to 5 sets of 3 to 5 repetitions of exercises like squats, dead lifts and bench presses.
strength cycle
15 min cardio/stretching warmup
4-5 sets
3 to 5 reps
Phase Three:
Do a few weeks of "cutting up," in which you lift lighter weights. Go for 3 sets of 12 to 15 repetitions, and employ supersets (going from one exercise to another without taking a rest in between) and other high-intensity tactics. Add more cardio exercise and watch your diet more carefully. This doesn't add new muscle or strength, but it sure lets you see what you've spent the previous months building.
cutting cycle
3 sets
12 to 15 reps
no rests between
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