Starting to wonder... PLEASE HELP...

[twan turner]

i'm starting to wonder what i'm doing wrong -my diet is flawless, but a little concerned about my workouts...
monday: chest: bench 4x10-4 (failure); incline db 4x10-4 (failure), cables 3x8-15 (burn out), pec deck 3x8-15 (same); bi: straingt bar 4x10-6, seated db curl 3x10-6, hammer curl 3x10-6
tuesday: legs: leg ext 3x8-12, squat 3x-10-6, leg press 3x12-6,leg curl 3x8-12
thursday: shoulder: military press 4x10-4, lateral raises 3x8-10, rear delts 3x8-12, upright rows 3x8-10; tri:close grip 3x10-6, french press 3x10-6, pushdowns 3x12-6
friday: back: pull ups 4xfailure, barbell rows 4x6-10, reverse pulldown 3x8-12, straight arm pulldown 3x8-12; traps: db shrugs 4x8-12

-anyone who really knows their shit please critique this (esp mods)... thanks...

 

[athlete03]

You might get better results with the training board here at Elite.

 

[twan turner]

that board has mainly novices like myself and i really don't want to take tips from people who i might be bigger than (you know)... not trying to be a dick, but it's better to hear from guys like yourself and others who can give a lot of good info...

 

[twan turner]

bump...

 

[Yellowbomber]

wonder where are the goold old Arnold training sesion gone?
Too much overtraining shit too few sets

 

[nikolai_bolkov]

Seems like a decent setup. What is the concern though? Lack of results? Overtraining?

 

[Yellowbomber]

don't looks like overtraining to me just undertraining

 

[twan turner]

undertraining??? ok so what would you recommend???

 

[Yellowbomber]

tell me your stats/training experience and are you on juice now?

 

[Beezers]

In my opinion it might be overtraining. I'm assuming your trying to add the oh so elusive mass. Stick with the basics. Drop the flyes for chest. Bench and incline is more than enough. For delts militaries and up right rows will sufficiently stimulate the delts. Basically just cut back on your sets and eliminate the "little movements" like flyes, leg extentions, reverse pulldowns, and lateral raise. Stick with heavy movements that stimulate several muscles. I don't see deadlifts any where in this regimine??? Do them!!! More is not better. The most inportant aspenct to adding muscle mass is FOOD. Provide more details about your diet and stats and maybe someone can pinpoint the likely culprit.

 

[twan turner]

i'm 6'1 and 230 with a bf% around 12... i eat 2 packages of instant oatmeal for breakfast (one plain and one cinamen and brown suger to add flavo) and then around 10 i have a protein shake and flax oil, 12 is lunch chicken and 2 yams, 2 shake and flax oil, 5 dinner chicken and salad, and later shake... also, i'm on one duratest every 5 days and 50mg winny tabs at one a day... how's this look... my arms have a hard time growing so i'd like a lot of tips on the excercises for them (if mine aren't great) thanks...

 

[WarriorPL]

i think its overtraining too.


~WizKid

 

[twan turner]

are you guys really pro body builders??? just asking or is that just what you put??? i'm just curious. also, how big are you guys and what would you do for a workout???

 

[Beezers]

My conclusion is that it's overtraining and an awefull diet. That is less than dieting calories for most people and a very inadequate supply of protein. 6-8 meals a day and at your weight I would strive for 5000 calories and 400g of protein. I would guess right now your at about 2500 calories and at most 200g of protein. Eat more...a lot more. Add in more meals...this is essential. Your first meal has absolutley no protein in it. What's the point of that? Toss in a dozen egg whites and your in business. You are relying too heavily on shakes. The only usefull time for a whey protein shake is imediately following training...otherwise much of that protein never actually contributes to muscle growth because it is digested so reapidly. Foccus on whole foods. Fish, eggs, meat, poultry, dairy(unless your lactose intollerant). Along with a very generous serving of protein with every meal you should include a healthy portion of complex(low GI) carbs. Plain oats(not the sugared up variety), brown rice, barley, whole grain breads. You must supply your body with the nutrients for extreme growth. Muscle is not made form air. It must be built from the food you eat. You need to eat more.

 

[twan turner]

another great post... thanks... i'll try to work on it... should i be concerned about getting a little flabby fro this diet or will i stay lean with it as long as i stay away from junk? thanks again...