not making progress

[k6]

My bicep looks the same as it was a year ago. I really would like to bulk up a bit.

 

I did gain 5 pounds 2 weeks ago but I believe it's fat.

 

 

So what am I doing wrong?

 

 

I train 3 times per week, ~ 1 hour a day.

 

Exercises vary from time to time. I have cycles like everybody else. 3 months hard training. 2 week break. and sometimes just easier training. Mainly hard heavy weights though Smile

 

1 set 6-8 reps

2 set 4-6 reps

3 set 2-4 reps

4 set 1-2 reps

 

signed with * are burnouts and supersets which i do right after heavy exercise... for example on Monday I do Bench Press 4 sets (3 min breaks) and then immediately after 4'th set I do Pullovers

 

Currently:

MONDAY (chest, shoulders, triceps)

Bench Press (flat), barbell

*Pullovers, dumbell (superset to failure)

Bench Press (close grip), barbell (to failure)

*Bench Dips (superset to failure)

Shoulder Press (seated), barbell

*Lateral Raises (standing), cable)

Weighted Crunces (flat)

 

WEDNESDAY (Legs)

Calf Raises (Standing) to failure

Squats, barbell

* Leg Extension (superset to failure)

Hamstring Curl (lying)

Crunches (reverse-incline)

 

FRIDAY (Back, bicep)

Pull-ups, weighted (close-grip-underhand)

Bent Over Rows, barbell

Bicep Curls (standing), EZ barbell

Weighted Crunces (flat)

 

 

 

 

I eat vegetables, fruits but mainly muesly which contains mostly all sorts of grain but also seeds like soy.

 

Now I will add soy protein isolate into muesly...

 

Maby I'm not getting enough fats??

 

I don't have perticulary timed eating but try to eat 5-6 times per day.

Edited April 3, 2007 by k6

[wannalift]

1. you need to eat WAY more food. if you are worried about getting fat then this (getting huge) isn't goingt to work for you. you can do hill sprints or something like that to stay lean.

 

2. you're workout split looks like it came out of a muscle comics magazine. that or a highschool gym. sorry, but that's the truth. look into a new routine. try powerlifiting or something. you need to do lower body twice a week and upper body twice a week (but more streamlined than your current one). do real squats (parallel or lower) and deadlifts (from the floor, Romanian style, or other). and for god's sake axe the leg extensions and leg curls. two most worthless exercises ever.

[SeaSiren]

I'm going to second the deads and squats, as well as getting rid of the extensions & leg curls.

 

What are your goals? What is your currently calorie break down protein %, fat %, carb%?

[Guest]

I think you need way more volume...unless your lifting until your body is shredded to peices your not going to require enough recovery to gain any mass at all. Your body is getting way too much time to heal when it doesn't need that much. You either need to work out 5 times a week or really make your workouts longer and more intense if you can't.

[k6]

I guess all I have to say for my defence is I'm doing parallel squats. (:

 

My goal is more strength and better looking physique.

[k6]

Help me to make better plan

 

My first priority is more strength. So I guess I'm sticking with my current sets and reps - very heavy?

 

I'd like to have 2 day breaks. Heard it from a friend who heard if from a old bodybuilder and trainer. So it means it takes longer than a week to do full body.

 

I need exercises to blast my muscles. What muscles and what exercises should these be?

 

I think allready have good exercises... they are free weight. Right? I just need to target more specific muscles and make 5 days from 3 right? And probably add exercises to ones I have?

[Odidnetne]

I guess all I have to say for my defence is I'm doing parallel squats. (:

 

My goal is more strength and better looking physique.

 

You don't have to defend yourself, friend, we're here to help you out, no one (I hope) is saying anything that you would find offensive.

 

Aside from the compact exercises (more squats, less extensions, etc), I'd really suggest eating more food. Eating a lot of nuts and beans will help you add on weight, or even something like peanut butter sandwiches (though not the highest quality of food) will help pack on some weight for you.

[Wobbly Lifter]

k6 - I'd suggest a 5x5 routine - once I started it I made good gains. The trick to it is to add more weight if you made your sets the week before. Make sure you push yourself hard and eat a lot. Anyways more info here: http://www.veganfitness.net/forum/viewtopic.php?t=218

[k6]

It's strange that we have to eat so much. I ate an apple yesterday morning and went on without eating for 8 ours. No loss in energy but felt a bit hungry in the end. Amazing.

 

I allowed this test only because I was on a break from a little injury.

 

Allthough I have been eating regularly for a while now it goes against something I know sould be right too - eat when your body says so.

 

So more you say. Ok.

 

The trick to it is to add more weight if you made your sets the week before.

 

omg it's a great idea!!! I never really had a system although I keep exercise diary.

 

Tx a lot.

[veganmomma]

If your first priorty is strength then I would start with Bill Starr's 5x5 routine and do wind sprints or H.I.I.T. High Intensity Interval Training. Also add Power Cleans and High Pulls.

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

http://www.trainforstrength.com/Endurance1.shtml

 

If not then I would suggest doing the Big 3 at least twice a week Bench, Squat, Military/Push Press and Deadlift once a week. Add an Incline Bench Press. For the Big 4 vary your set rep scheme 5x5, 3x3, 1x5, 1x3, heavy singles. My personal preference is to Squat Deep.

 

Use a different grip (underhand) for Barbell Rows, do DB Rows, Weight Pull-ups (overhand grip), T-Bar Rows, Hammer curls, DB Bicep curls for variety.

 

Other Routines

http://www.defrancostraining.com/articles/archive/articles_westside.htm

http://elitefts.com/documents/9week-training-program.htm

[Wobbly Lifter]

veganmomma's comments are good, but maybe a little too much? I know it'd have been a little complicated for me before I had a good base to work off of.

As far as food goes if you have trouble gaining weight keep a food log. See how much you eat over a week and compare weights at the begining and end. If you haven't gained weight you need to eat more. Keep tracking your food intake and add an average of 500 calories a day. Should help you gain about a pound a week. If you lost weight you need to eat even more. Also be sure to weigh yourself at the same time of day.

 

Good luck!

[veganmomma]

Also be sure to weigh yourself at the same time of day.

In the morning when you wake up on an empty stomach.

[sydneyvegan]

Maybe take a week or so off from Training if you aren't happy with your progress, then come back with a new routine, relaxed and motivated to get bigger.

I find having a break sometimes pushes me past a plateau and really jumps starts growth...

[markc7]

Also be sure to weigh yourself at the same time of day.

In the morning when you wake up on an empty stomach.

 

After taking a whiz.

[k6]

If your first priorty is strength then I would start with Bill Starr's 5x5 routine and do wind sprints or H.I.I.T. High Intensity Interval Training. Also add Power Cleans and High Pulls.

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

http://www.trainforstrength.com/Endurance1.shtml

 

If not then I would suggest doing the Big 3 at least twice a week Bench, Squat, Military/Push Press and Deadlift once a week. Add an Incline Bench Press. For the Big 4 vary your set rep scheme 5x5, 3x3, 1x5, 1x3, heavy singles. My personal preference is to Squat Deep.

 

Use a different grip (underhand) for Barbell Rows, do DB Rows, Weight Pull-ups (overhand grip), T-Bar Rows, Hammer curls, DB Bicep curls for variety.

 

Other Routines

http://www.defrancostraining.com/articles/archive/articles_westside.htm

http://elitefts.com/documents/9week-training-program.htm

 

I don't undrestand this 5x5.

 

I do what? 5 times my 5 rep max? Same weight on all reps? And only when I do all 5 reps on all sets I can add weight on next week?

 

How long do you rest? 3 minutes?

 

If so then I think I'll push 0 on 4'th or last set although I'm not 100% sure.

 

And when do you do HIIT?

 

Seems tough but interesting because I see no strentgth in a guy who pushes 400 pounds from chest but can't swim or run for half a minute... Don't want to be that guy

[Wobbly Lifter]

For 5x5 do two warm up sets - at maybe 50% and 70% of what you'll be using for your working sets. Then do 5 sets of 5 reps at a weight where you can just barely make the last rep of the last set. Same weight for all 5 sets. The weight will be a bit less then your 5 rep max. Rest about 2 minutes between sets, or whatever feels right.

If you can make the 5x5 add 5 pounds the next week. Repeat.

 

If you're worried about not being able to run or swim, add some cardio to your workout. Remember strength and endurance is different.

[k6]

I assume I have to lower weight on every set?

 

I'm pretty sure nobody can't do 5 rep max 5 times a row...

[Wobbly Lifter]

NO! Use the same weight for all 5 reps. Don't use your 5 rep max for it, use a bit less, maybe your 8 rep max. Experiment and find a weight you can do 5sets of 5reps at then add weight each week if you made it last week. It's that SIMPLE.

 

No offense dude, but did you read the link I gave?

http://www.veganfitness.net/forum/viewtopic.php?t=218

Edited May 16, 2007 by Wobbly Lifter

[k6]

NO! Use the same weight for all 5 reps. Don't use your 5 rep max for it, use a bit less, maybe your 8 rep max. Experiment and find a weight you can do 5sets or 5reps at then add weight each week if you made it last week. It's that SIMPLE.

 

No offense dude, but did you read the link I gave?

http://www.veganfitness.net/forum/viewtopic.php?t=218

 

now i get it. Tx!!

 

and no offence,Wobbly Lifter, but I didn't my loss ofcourse

[k6]

If I train with weights 3 times per week:

Monday (Chest, tricep),

Wednesday (legs)

Friday (bicep, back)

then when should I do HIIT. I'm thinking sprint. Maby swimming?

 

 

What do I do with abs? What are good exercises for abs? Something so heavy I can only 5 reps?

[Wobbly Lifter]

Not sure about HIIT, but I used to do wind sprints at the end of my back day.

For abs do whatever, you can do something other then 5x5 for abs. i like V-ups myself. Your core will get worked from heavy squats and deadlifts as well.

[k6]

Seems reasonable

 

Another question: what are heavy abs?

[Wobbly Lifter]

Heavy abs refers to ab work that is using heavy weights. Like this with a lot of weight. I'd do it standing however.

[k6]

i started new thread based on your help. Check it out here and tell me your opinion: viewtopic.php?p=87184#87184