Since I have had a high metabolism rate my whole life I have never really had to do anything to stay fit. I mean I could eat all day, like I did sometimes in the summer, and I wouldn’t gain a pound. I know people that don’t have a high metabolism are probably mad or jealous, but I would rather have a medium then a high metabolism. I don’t only not gain fat, but it is also hard for me to gain muscle. I know your probably thinking that I just don’t workout hard enough, but trust me I used to workout for over 3 hours a day and that was just lifting weights; that is not including all the cardiovascular and aerobics that I did.

Anyways, on to a few schedules that I used to or currently do have. I like to alternate every few days so that things do not get too repetitive or one part gets worked more then another.

Week 1:
Abs
Cardio
Weight Training

Week 2:
Abs
Weight Training

Week 3:
Abs
Cardio

Week 4:
Cardio
Weight Training


Abs:
I do many things for my abs workout. I try to alternate them everyday so that I can do different parts and strain my abs in different ways so that they do not get in the swing of just doing one thing. I also like to add weights when I do ab workouts so that it makes it more difficult.

Cardio:
I run a lot, probably more then anyone here. I run every morning before I go to school and at night. Sometimes during a week I run over 50 miles, which I consider to be a lot. I also do some of the cardio stuff I have seen on TV or in athletics at school.

Weight Training:
I alternate each day to make sure that I do not overstress one part.

Day 1:
Back Squat
Incline
Dead Lift
Arm Workouts

Day 2:
Front Squat
Bench
Hang Cling

Welcome. :)

First of all, working out 3 hours a day is not necessarily the best thing. Cut those weightlifting sessions to 45-60 minutes.

Next, I'll bet you can put on more muscle than you think. What does your diet look like? Let's see if we can help you. :)

Finally, if you're running that often I think we found another reason why you might have trouble adding muscle. :) Again, show us some more details if you'd like some help.