I've been going to the gym for 7 months. I go 3 times a week and I go for runs 5 times a week...

Yeah i think this was the original intent of this thread. Have people make fun of his height. In fact i bet this is OP trying to get the party started because he hasn't posted diet or routine. Ignore this thread guys.

>But to make an assessment we need to know what your routine is.
Well, I do the arm and leg routine on the same day each time I go. I'm not too familiar with the name of exercises,but it's something like this.
>bench press, pull down and leg curl 4 sets of 12 reps.
>chest fly, pull back and leg abductor 3 sets of 12
>seated row machine and leg press 3 sets of 12
it took me a bit because I was trying to learn the names of the things.
> he hasn't posted diet
I usually eat a lot of chicken and pasta. I don't eat fast food, junk food or sugary stuff since I started working out.
When I started I could only bench press 11 pounds and now I can do 70.
doing pull downs I could do 45 pounds and now I can do 120.
leg curls I could do 90 pounds and now I can do 120.
chest fly I could do 45 pounds and now 90.
I know I'm not strong by any means, but at least I'm stronger than before.

>70lb bench after 7 months
shut the fuck up and lift

Yeah that's too light and too many reps for mass gains.
Although it sounds like you did the right thing if your bench press was only 11lbs ? How the fuck does that even add up? What were you using a vacuum cleaner?
Anyway, you've been doing this a a few months now so your body has adjusted enough to start a more rigorous routine. Look up a PPL routine or 531 or something and do it. Your max reps should be about 8 or more when lifting for gains with some exceptions but worry about that later.
Also start going 6 days a week if you can or if your schedule is fucked just do arms and shoulders one day really fucking hard back and chest another and then legs and abs the 3rd. But you need to be lifting to failure numerous sets and that should be a good start.

8 or less!!!
Not 8 or more.

Thanks for the information.
>What were you using a vacuum cleaner?
Just a barbell with barely any weight.

3 times a week isn't enough? that's what literally every program suggests. What kind of program should a beginner be on then?

Standard barbells are 45lbs or 20lbs for curl bar. Still confused on how you got 11 lbs.

Everything I've seen is 3 separate workout splits done twice a week with 1 day of rest.
That's what i still do.

just do PPL and spam volume twink faggot 2 hours/day in the gym

I’m assuming you’re using weight machines based off your numbers and how you reported them. Meaning you’re isolating muscles more so than using free weights for your routine. Progress will be slower but at least you’re making progress. Honestly, either keep going till you feel comfortable using free weights or take the plunge and follow a standard program. With the right intensity+program and proper diet, 7 months is more than enough time to noticeably make gains.

But it's hard

You're a woman aren't you.
Not based off this post but I can feel it.

If you're overweight and not really getting lighter your fat will sort of cover any muscles you create. If you maintain bodyfat you should be getting bigger, but if you're somehow losing fat at the same rate you're making muscles (volume-wise) you will look the same for a long time, until either you drop your bodyfat considerably low or volume gained is different from volume lost.