What do you guys recommend?

[skinny crackhead type]

I've been training for 2 mo. but feel like I'm getting nowhere. I think I'm probably over training. I'm working out six days a week, and and the end of my work outs I'm putting up pathetic weight. What are some suggestions on some work out scheduels? I'm 25/m 6'2 170# and 8% BF and I'm eating good, high protien, and high carbs(because my metabolism is through the freaking roof). I also run for 20 min. 4 time a week

 

[CrimsonKing]

Follow this program to the letter

http://boards.elitefitness.com/forum/showthread.php?s=&threadid=98518

 

[Cap'n Cooke]

sounds like me before i really got serious about amateur-amateur-amateur (did I mention amateur?) bodybuilding. now my diet's much more structured, and my workouts are scheduled and my routines are created in such a way that i feel i can get excellent gains if i keep 'em up for the remaining... eight weeks of my bulking cycle.

6'2 and 170, I'd pack on the muscle if I were you, by eating tons and giving your body some proper rest between workouts. I used to train on an upper body 3x/wk, lower 3x/wk split (using low sets) while eating little and didn't gain much, besides building a somewhat respectable tone.

now i'm following the 5x5 routine brought to my attention by needsize, that big guy in the black trunks. in combo with my diet, i hope to gain an equal amount of strength and mass. so far so good.

but still, you're only at two months - building an ideal body takes time. i've given myself three years so far, and within the next three i hope to hit my goal - 225 lbs at 10% BF. so really don't get discouraged at 2 mos - just realize that whatever you're doing now is good for you and your body in some way, and routinely working out and eating right will help establish those practices as a part of you to carry you on for the rest of your life.

 

[The Shadow]

lol@Ck - that program WORKS!!!

PERIOD.

 

[needsize]

I would say you're definitely training way too often, I've been at it over 10 years and find that I'm overtraining if I hit the gym more than 4 times per week

 

[skinny crackhead type]

So other than the link that CrimsonKing posted what suggestions do you have......# of day to workout, muscel groups to workout on what days, specific exercises, reps, sets

 

[johnb]

Eat like this.

 

[CrimsonKing]

So other than the link that CrimsonKing posted what suggestions do you have......# of day to workout, muscel groups to workout on what days, specific exercises, reps, sets

Seriously bro .. I think everyone is saying the same thing.. You are working out way too much.. pull it back to 3-4 times a week at a max with a max duration of 1 hr per session.

As far as exercises, focus on compound movements that will build you all around and make your core strong. Movements like - SQUAT, DEADLIFTS, BENCH, PRESS. I'd say if you did only these exercises in a rep range of 8-10 for 4 sets per exercise that would be perfrect and you would grow like a weed for at least a year on that.

Outside of that if you really want to get smart on trechniques. Look up the Westside training stuff. However, you need to do alot more reading and understanding before going into that one.

 

[skinny crackhead type]

Sounds like I'm WAY WAY WAY overtraining then......here's what I did last night
4 sets each of
flat bench
incline bench
flat flies
incline files
tricep pulldowns
tricep extensions
military press

from what I've been reading on here all day I thikn I should just limit myself to to bench and flies?

 

[CrimsonKing]

YOU DON'T GROW IN THE GYM!

RATHER...

YOU GROW OUTSIDE OF IT WHEN YOU RECOVER!

One to the great advantages you have as a newbie is that it takes less stimulius to get the desird results. And yes, too much stimulius will do the opposite and make you smaller!

 

[CrimsonKing]

Also, just noticed that if you are indeed at 8% bf you need to stop the cardio too if you want to grow!

Consider this a good news message! Do less get more!

 

[Hengst]

And do not give up. You will get discouraged at some time.

Just keep it in your mind that fundamental change comes incrementally. Do not weigh your self every day (or week for that matter) once every 2-3 months is enough.

Take a long range view, (time is going to pass whether you are working out or not. You are going to get older regardless of what you do so you might as well get older and bigger at the same time)

Set ATTAINABLE goals, accept that you will not put on 20 lbs of LBM in 6 weeks. If you put on and KEEP one pound a month you will be 12 pounds heavier in a year. after a couple of years you will be scores of pounds heavier and have the body you want.

 

[Scaggs]

s far as exercises, focus on compound movements that will build you all around and make your core strong. Movements like - SQUAT, DEADLIFTS, BENCH, PRESS. I'd say if you did only these exercises in a rep range of 8-10 for 4 sets per exercise that would be perfrect and you would grow like a weed for at least a year on that.

Outside of that if you really want to get smart on trechniques. Look up the Westside training stuff. However, you need to do alot more reading and understanding before going into that one.

Above is Exactly what you should be fucusing on bro. do the cores your first year. That is exactly what i did and trained only two days a week on bill stars A&B routine alternating some power moves each time. no more than 3 sets bro. for you more is not better. less is. just stimulate growth using power cleans, clean and jerk, deadlift, stiff legged d-lift, incline bech, flat bench, power pulls off the floor, bent over rows, standing cambered curls, chins and squats. thats all i did and put on almost 12 lbs in 6 months of lean mass. i always felt i WASN'T working hard enough or enough in general because i had so much resting time. but that was what made me grow. i was built just like you. metabolism through the roof, and never could gain a lb untill i found proper training. once you build a good base, you can easily increase your intensity and change up your routine to a more traditional 3 day training week. make sure you supplement right. 3 must haves are protein, creatine and glutimine. forget the rest...

oh and for mass building....hahah if you can drive don't walk, if you can sit don't friggin stand.

you need those calories bro.

Scaggs