HELP!!!!!Any Ideas???

L

Littell_Sam

0
I'm farely new to this whole fitness world, I have been at it for about 6 months now. I started out at 5'7" 200 pounds and "alot" of it fat. I got down to about 160 had an injury and was out of the gym about a month around the 5 month mark. I have recently started back still at 160 LBs, however I am killing myself with a new routine. I can't seem to lose or gain weight, I definately see a difference in the mirror though. Is it possible that i am gaining as much muscle as i am burning off fat.

Here is my workout

Week 1-4: Mon: Arms (bi-tri-forearms): 3sets/8reps each muscle group
minimal rest 20-30secs. 3 ex. each
cardio- 20-45 Minutes of low intensity/interval training
Arms failure sets: 1-2 exercises low weight hi rep each gr.
abs: lower/upper/ob.-one group a day-mixed exercise
Tue: Shoulders: 6 ex. each 3 sets/8reps
Cardio-same as mon
Shoulders:Failure 1-2 exercises low weight hi rep ea gr
abs: lower/upper/ob.-one group a day-mixed exercise
wed: Chest: 3/8 for 3 exercises
Cardio-same as mon
Chest:Failure 1-2 exercises hi weight low rep
abs: lower/upper/ob.-one group a day-mixed exercise
Thur: Back 6 ex. each 3 sets/8reps
Cardio-same as mon
Back:Failure 1-2 exercises low weight hi rep ea gr
abs: lower/upper/ob.-one group a day-mixed exercise
Fri:Repeat arms as on Mon
Cardio- 60 low intensity
Repeat failure sets as on mon
no abs
sat-sun rest


Sorry that was so long. Each month i change my rotation around and now chest is on Monday and Friday, arms Wed, back Tues, and shoulders Thurs. My diet is pretty strict, I am in the military and i eat at a chow hall so the selection is the same everyday for those trying to be healthy. I usually have sandwiches, turkey, ham, sometimes tuna or roast beef, all they have is white bread unfortunately. I eat alot of fruit and vegetables mostly carrots, cucumbers, peaches, baked potatoe no salt, pineapple. I try my hardest to get protein intake natural but i can only eat so much plain tuna, and we were out of eggs for a while but they are back in circulation now, But sometimes i eat the baked chicke breast when they have it. My snacks are nuts, or beef jerky. 5 meals a day is my goal but i'm usually stuck with 4 because of my nocturnal schedule. Breakfast is my last meal usually consists of omlette oatmeal w/brown sugar, and a protein shake. My question is why am i not losing weight? I'm in the gym at least two hours each day, i never miss a day. I am not sure what it could be.....if anyone out there can see what i'm doing wrong then please, please, let me know cause i am at a loss here!!!.
 
Littell_Sam said:
I'm farely new to this whole fitness world, I have been at it for about 6 months now. I started out at 5'7" 200 pounds and "alot" of it fat. I got down to about 160 had an injury and was out of the gym about a month around the 5 month mark. I have recently started back still at 160 LBs, however I am killing myself with a new routine. I can't seem to lose or gain weight, I definately see a difference in the mirror though. Is it possible that i am gaining as much muscle as i am burning off fat.

Here is my workout

Week 1-4: Mon: Arms (bi-tri-forearms): 3sets/8reps each muscle group
minimal rest 20-30secs. 3 ex. each
cardio- 20-45 Minutes of low intensity/interval training
Arms failure sets: 1-2 exercises low weight hi rep each gr.
abs: lower/upper/ob.-one group a day-mixed exercise
Tue: Shoulders: 6 ex. each 3 sets/8reps
Cardio-same as mon
Shoulders:Failure 1-2 exercises low weight hi rep ea gr
abs: lower/upper/ob.-one group a day-mixed exercise
wed: Chest: 3/8 for 3 exercises
Cardio-same as mon
Chest:Failure 1-2 exercises hi weight low rep
abs: lower/upper/ob.-one group a day-mixed exercise
Thur: Back 6 ex. each 3 sets/8reps
Cardio-same as mon
Back:Failure 1-2 exercises low weight hi rep ea gr
abs: lower/upper/ob.-one group a day-mixed exercise
Fri:Repeat arms as on Mon
Cardio- 60 low intensity
Repeat failure sets as on mon
no abs
sat-sun rest


Sorry that was so long. Each month i change my rotation around and now chest is on Monday and Friday, arms Wed, back Tues, and shoulders Thurs. My diet is pretty strict, I am in the military and i eat at a chow hall so the selection is the same everyday for those trying to be healthy. I usually have sandwiches, turkey, ham, sometimes tuna or roast beef, all they have is white bread unfortunately. I eat alot of fruit and vegetables mostly carrots, cucumbers, peaches, baked potatoe no salt, pineapple. I try my hardest to get protein intake natural but i can only eat so much plain tuna, and we were out of eggs for a while but they are back in circulation now, But sometimes i eat the baked chicke breast when they have it. My snacks are nuts, or beef jerky. 5 meals a day is my goal but i'm usually stuck with 4 because of my nocturnal schedule. Breakfast is my last meal usually consists of omlette oatmeal w/brown sugar, and a protein shake. My question is why am i not losing weight? I'm in the gym at least two hours each day, i never miss a day. I am not sure what it could be.....if anyone out there can see what i'm doing wrong then please, please, let me know cause i am at a loss here!!!.
Click to expand...

I don't need to read anything more than what's in bold. That is a terrible workout plan, you are hammering away at your upper body like it owes you money. What do you walk on everyday? LEGS! Why aren't you working your legs?

You have arm specific days, and this is an isolation nightmare. What you really should do is full body, 3 times a week, with compound lifts. Deadlifts, lunges, squats, bench, dips, pullups, all should be routine for you. Look into HIIT as well, and do that on 2 non-lifting days...
 
I don't get it

I don't see why isolating muscle groups is a bad thing. I mean i'm not doing any more than 6 lifts for my arms and chest, and about 7-9 for back and shoulders. My point is i'm not killing myself with resistance training i'm saving most of my energy for my cardio/interval training. Also i mentioned that either do 20-45 minutes of low intensity cardio/interval training. Its one or the other. I don't do the interval training at low intensity. sorry if that was confusing. Also I will eventually lift lower body, but the way my running schedule is i'm gaining so much muscle down there anyways, until i stop seeing progression from just running i will continue to not lift lower body. I'm not saying your wrong about the isolation thing, you just didn't give me an explanation as to why it is bad. Not to put faith in any bodybuilding magazine but almost every workout you find in those things, or from any professional bodybuilder is an isolation program. Besides i'm struggling to get the nutrition i need daily just for those specific muscle groups. I could only imagine trying to feed all of them at once.
 
Running alone is not building muscle. It's just not enough stress to tear down muscle fibers the way weight lifting does. Start doing legs!

Isolation isn't bad, you could just be much more efficient if you stick to compounds. Post up a detailed description of your workouts, just so we can see what they look like. Generally, having an "arm" day is a waste of time, you could be doing deadlifts and pullups and working your arms plenty...
 
Your killing me smalls.

Arms
Biceps:
A1 Incline Dumbell curl 3sets/8reps
A2 Seated Dumbell Curl 3/8
A3 Barbell preacher curl 3/8
Tri:
A1 Seated Dumbell extensions 3/8
A2 Skull crushers 3/8
A3 Decline EZ bar extenstion 3/8
20-45 Low intensity cardio or HIIT
Bicep Failure sets:
Pull ups-neutral(meaning palms facing each other) 3/6
Cable punch your-self in the face curls(not sure what they are called)3/10-12
Tricep Failure set:
Cable pushdown (pronated) 3/12
Cable pushdown w/rope 3/12
Forearms:
Barbell curlups + trunk twists 3/20 each
Abs-mixed variety of exercises depending on what i feel like working if i do them at all i do them at least 4 times a week

Chest
A1 Flat bench 3/8
A2 Incline Bench 3/8
A3 Decline bench 3/8
20-45 Low intensity cardio or HIIT
Chest Failure set:
Flat dumbell bench 3/8
Incline dumbell bench3/8
Cable Flies 3/12
Abs-mixed variety of exercises depending on what i feel like working if i do them at all i do them at least 4 times a week

Back
A1 Cable seated row 3/8
A2 Bent over row dumbell 3/8
A3 Bent over row barbell 3/8
B1 Straigh arm pulldown rope 3/8
B2 Front cable pulldown 3/8
B3 EZ bar pullover 3/8
20-45 Low intensity cardio or HIIT
Back failure set: *I do hyperextensions at least three times a week w/45 degree side bends but always on back days too.
Hyperextensions 3/12
2 machines don't know name of 3/8
Abs-mixed variety of exercises depending on what i feel like working if i do them at all. i do them at least 4 times a week

Shoulder
A1 Barbell shoulder press 3/8
A2 Dumbell shoulder press 3/8
A3 Front dumbell raise 3/8
B1 Upright row barbell 3/8
B2 Dumbell lateral rase 3/8
B3 Dumbell upright row 3/8
Dumbell shrugs 3/8
Barbell shrugs 3/8
20-45 Low intensity cardio or HIIT
Shoulder failure
Dumbell shrug heavy weight 3/10
Front dumbell raise 3/8
Dumbell shoulder press 3/8
Abs Mixed variety whatever i feel on working if i do them at all i do them at least 4 times a week


I'm not really looking to get big, ripped, huge, stacked, whatever you want to call it. I just want lean toned muscle, so when i said running built muscle i misspoke i meant cutting the fat out of my legs (oops). Well by all means if you think i'm doing something wrong in this workout then i'm willing to listen, like i said i'm kinda new only been doing this for about 6 months one 1/2 month on this routine so let me know if i'm doing something wrong or harmful to me.
 
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