incline dumbell press-3 x 10
hammer strength flat press-4 x 6
weighted dips superset w/ cable crossover-4 x 20 into 4 x 30
pushups-1 x 100
Damn! You're not messin around are ya?
Originally Posted by excessive endorphins
Work with lower weights.Pre exhaust.Drop the bench for a week focus heavy cgb.Supersets,Giant sets
Both of these methods are awesome. The main thing is to change it up. Try isokinetic work too. It's unconventional but it might help ya out.
If you saw Atlas, the giant who holds the world on his shoulders, if you saw that he stood, blood running down his chest, his knees buckling, his arms trembling but still trying to hold the world aloft with the last of his strength, and the greater his effort the heavier the world bore down upon his shoulders--what would you tell him to do?
-- Ayn Rand
More food and variety. Try more overall sets than you normally do, lower volume, higher reps, lower reps, use a routine with negatives, drop sets and/or supersets, change the frequency of hitting it...
hey guys just joined animal forvm and love all the resources it has provided me with, but got a question for you guys
here is my 7 day workout routine;
Day1--biceps and upperback
day2--abs and cardio
day3--triceps and pecs
day4--cardio and shoulders
day5--abs and cardio
day6--biceps and upperback
day7--abs and cardio
(routine starts over again)
I am working out different muscle groups everyday therefore I am giving adequate rest to the already tired ones. Most recently I haven't been able to put on any mass at all, I am stuck at a solid 172 pounds and the scale won't budge. I eat to the point where I have to literally force feed myself food. Protein intake is along the lines of body weight as well.
Wish there was something I could do, to overcome this, I have been working out on the pretense that there are no limits to whats possible if i work hard. Please give me any advice you can to help me out, thank you.
I'm with deadlifts on this one you need to work out your legs. I do have two other points though
1. How many reps are you doing. If you want mass one of the easiest ways is through a hypertrophy lifting phase. that would be 8-10 reps on an exercise. More would be endurance phases. Less would be strength training.
2. How often have you been doing this split slash these exercises. If you have been doing these same lifts for an extended period of time your body will get used to it and not respond like it did before. You should try changing things up every once in a while to keep the body guessing.
dont put delts after chest and triceps and dont be training a large muscle twice a week unless your on the juice, welch's juice!! hah naw but you know what i mean
do squats,presses,deadlifts,dips,chins and youl grow!
sad......everytime i go to the gym i see this guy training arms every time i see him, all he uses is cables for his triceps and dumbbells for curls expecting to get big arms.....hel learn eventually, though...kinda funny seeing his friend go in there with him doing the same thing only with a bounce in his step
thanx guys, i have been told to train legs, i will incorporate that into my split, mainly i dont train legs because I have to go up 7 flights of stairs up and down atleast 5 days a week, for 8 hours. as you can probably tell that is very painful especially when your legs are shot.
I only do cardio about 3 times a week if you sum it up, and I only run 3 miles. Not more than 27 mins of cardio there. For lifting I keep the reps down to 7-10, otherwise I don't go any higher than 10.
Checked my weight yesterday, i gained quite a bit about 2 pounds most of its probably water weight, but I can sorta "feel" the extra muscle on me. I guess I am just a bit impatient, but thank you guys for your response.
This forum rox XD, time to make music with iron :D
Train legs and cut back on the cardio like others have said. As for going up the stairs I would recommend to do legs on your "friday" so to speak. That way you will be off for at least 1 day before having to climb the stairs again. You will get used to it.
Peace
If you are not living for something then you are dying for nothing.
Work hard, live proud and FUCK everyone who stands in your way!
"We lived to train and trained to live...and we loved every minute of it" - John Defendis
hey guys just joined animal forvm and love all the resources it has provided me with, but got a question for you guys
here is my 7 day workout routine;
Day1--biceps and upperback
day2--abs and cardio
day3--triceps and pecs
day4--cardio and shoulders
day5--abs and cardio
day6--biceps and upperback
day7--abs and cardio
(routine starts over again)
I am working out different muscle groups everyday therefore I am giving adequate rest to the already tired ones. Most recently I haven't been able to put on any mass at all, I am stuck at a solid 172 pounds and the scale won't budge. I eat to the point where I have to literally force feed myself food. Protein intake is along the lines of body weight as well.
Wish there was something I could do, to overcome this, I have been working out on the pretense that there are no limits to whats possible if i work hard. Please give me any advice you can to help me out, thank you.
You're looking to add "mass" and to get over 172 pounds, that about right brother? Yet you are doin' cardio??? As others have said, the main issue is not your training split. It's your food intake. You're not eating enough and/or you are expending too much with the added cardio...
By the sound of your job, it also sounds like you need to eat a lot more as well.
The big thing about doing squats is that they aid in the release of a great amount of hormones. Which will definitely help get you big in all other areas.
By the sound of your job, it also sounds like you need to eat a lot more as well.
The big thing about doing squats is that they aid in the release of a great amount of hormones. Which will definitely help get you big in all other areas.
Yup... Basic compound movements are gonna help--but it all comes down to energy in/energy out if weight/mass is the name of the game...
i started eating ALOT more recently, mostly i force feed myself more food every 3-4 hours mostly carbs and protein 2:1 ratio. feel alot different especially with energy levels, was doing shoulder shrugs with barbell today, usually i top out at 245 pounds, but today i had the "extra" push so even upped it to 255 pounds and was able to pull off a good 6 sets of 8 reps. Could have went on more but my fingers wanted to retire before i could go heavier.
Start my leg training tomorrow, but should I go heavy the first day or should I ease into it then raise the weights? Deadlifts are awesome too, feels really good after doing them, but for the life of me i cannot get past 235 pounds, my form suffers and 225 feels too easy. Do those lower back belts really help?