Training for Mass but not gaining weight please help with regime.

Hi Guys

In my 12th week of training this week and I am not quite getting to the levels I have previously hit.
In previous training regimes weight gain and mass building has come easy to me and I have easily hit my goals and gained a good couple of stone and some lean muscle,
But I am really struggling this time around as I just seem to be toning up muscle and seem to be losing weight.
I know most of you are going to suggest that that I am not eating enough but I have been eating like a horse, ensuring I am defo getting enough Proteins and slow releasing carbs and fats.

So I will post here a small version of my regime and diet and If anyone see's any flaw's in this or if anyone can give me help or advice on this problem.

Training

Gym 3/4 times per week, alternating
Chest/tri's/legs
rest day

Back/Bi's/Shoulders
rest day

Legs/cardio
rest day

Doing 3 sets with 8 reps to exhaustion and generally a couple of different excercises per Muscle group.

Eating

3 solid meals a day each with a decent helping of Protein/carbs/fat about a 40%/40%/20% split, and 3 shakes per day (whey) 1 morning,1 post training,1 before bed.
And throughout the day I tend to eat lots of fruit (especially banana's for the carb/energy content) and drink at least 4-5 liters or water per day(even more on training days)

Suppliments

Optimum health ultimate whey protein.
Cod Liver oils
Multivits
Creatine Mono


Sorry this is a bit long winded,

Hope you can help

Thanks

Colonel

What specific exercises are you doing on the above days. Are you including Deadlifts, Squats, Bench Press, Shoulder press.
You could be over training if your going each set to absolute exhaustion. Adequate rest may also be needed if your not getting enough sleep.
It is hard to say really.
Are you increase weight each week on your lifts?

There has been a gradual increase in weight over this regime, but no-where near the increases I have had before,

I do 3-4 different exercises per group, for example,
Squats/presses/curls for legs
Bench press/fly's/deep press for chest
Hammer/barbell curls/machine curls/21's for arms

I know Rome wasnt built in a day, but im 3 months in now and to be honest I have not seen a lot of strength increase, but I have seen my body tone quite nicely but this is not what I am looking to do, rather gaining mass,

thanks again

Just having a brief look at your workout...

some people say you should change an exercise or two every few weeks just for change.

Also you could take a look at a workout such as...

M - Chest/Bi
T - Legs
W - Rest
T - shoulders/Tri's
F - Back/Delts

I changed from what you were doing and found some good gains.

Also are you Deadlifting and doing the big compounds?  (As Don said)

It maybe time to change your routine if you have stopped making gains.
Maybe a push, pull, leg routine, working rep ranges 4 x 8 maybe. Throw in an extra meal as well.
Need to be doing deadlifts imo. My routine which as kept me gaining is.
Chest and bis - Flat BB bench, Incline DB Bench, Flat Flys, EZ curls, Incline DB curls
Legs - Squats, SLDL, Calf Raise
Rest
Shoulders, tri's and abs Shoulder press, Front, side & rear delt superset 2 x 10. CGBP, Skullcrushers
Back - Deads, Rack Chins or wg chins, Bent over rows, alternate weekly BB /DB Shrugs
All structured around the big compounds. I had to throw in an extra meal or shake on Leg and Back days as well.
Give it a try or look in routine section.

so on ur chest/ legs and biceps day, u do 3 leg exercises, 3 chest exercises, but 4 bicep exercises??
why's this mate??
which are the biggest muscles u train on that day???? the muscles in the legs.. so why hit ur arms, a comparitively very small muscle group with more exercise?? u dont need 4 exercises for ur biceps mate..
if ur not gaining weight then u r not eating enough dude..
if u r not gaining strength, then imo, u r either not really training hard/ smart enough, or ur not recovering well enough (could be linked to slightly under eating possibly).
im not a fan of ur routine, and in all honesty, in my opinion, training to failure on every set on every exericse is a sure fire way to burnout!!

keep it simple mate..pick 1 or 2 exercises per body part, hit 4-8 rep sets using good form. lift explosively and eat big to gain weight.add in a coupe of assitance lifts if needed also to help, higher reps for those.
so ur lookin at bench and incline bench for chest
squats and lunges for quads
SLDL and ham curls for hams
deads/ racks, chins and rows for back
stading BB press and upright rows for delts
BB curls for biceps
close grip bench and skulls/ pushdowns for tris..
keep it simple mate and lift heavy. as for how to split the body parts.. its up to u, just give urself enough rest beween muscle groups.. so hitting biceps on a tuesday after hitting back on a monday may not be the best idea, same with chest and tris etc etc..
also, lookinto training with more frequency and less volume. i.e. training each muscle group twice a week, yet only hitting it in each session with 1-2 exercises
current split im on at the moment is
chest and shoulders- seated rack press, BB push press, incline bench, weighted dips
legs and back- Bulgarian weighted split squat jumps, leg press,SLDL's, Seated row, chins, BB shrugs
off
chest and shoulders- Rack incline bench, Flat bench, Seated Db should press, Superset (upright rows and lateral raise), pushdowns
legs and back- Rack back squat, Front qsuats, lying ham curls, BB rows, wide grip pull ups, BBB curls

so each muscle is gettin 2 exercises per day, apart from arms which get trained once per week directly, but indirectly on each push or pull day.

all i saying here really is look into other ways of training also rather than just a cookie cutter routine.

wow, that was a bit long whinded, sorry.

x2 - all good advice from mr m. If your not gaining then something is lacking or your burning out - diet AND training have got to be in check to make gains - no point blitzing your biceps when you can go all out doing deadlifts. No point knocking out some leg curls when you can do some heavy squats. Think about it my friend and all will make sense.

Thanks Mr M & Don Malliony, not long winded at all, exactly what I was looking for,
I am trying to scoff more at the moment, its difficult to force food down when your not hungry which is why I have been drinking my food in whey form in between meals, but the idea of adding oats etc to the shakes is a good idea and I have started blending bananas in with the whey and milk for the extra calories and carbs.

As far as my training is concerned there is no reason why I cant mix it up and try a few of the things recommended as there is no harm in trying somethin else, all trial and error i suppose.

couple of things I wanted to ask though

what are

1) Bulgarian weighted split squat jumps?
2) skullcrushers? haha

they sound good and would like to attempt them.

and aside from Whey and creatine can anyone recommend any supplements that really can make the difference? tribulus etc?

thanks again,
great info on this site as always !

As has been said concentrate on the exercises that you can shift most weight.More importantly it's what you eat as to how well you'll gain.I was told when I started training that bodybuilding is 75% diet and 25% training.Sounded like rubbish at the time but over the years I have to say I agree.

yup as above..
u sound like u possibly have a fairly fast metabolism, so putting on fat isnt much of an issue??
adding bananas and oats etc t shakes will be fine... get plenty of healthy fats in too. get mackeral and salmon in ya :-)

as for the split squat jumps..



and skulls..


bit like that..
there ya go mate