I know everything, but it dont help

R

R.Lewis

1
Help! I know it all!

well I dont.

Im very interested in reading about training for strength and bodybuilding. Ive been reading and training for over a year and am please with my goals. I keep buying book and magazines cos I want to know more and improve my training. The thing is everything ive read ive read before. My diet is flawless (when I stick to it) and my routine is perfect.

so how come Im not making fast gains like I used to? every time I pick up a book or magazine it feels like im reading the same thing over and over.

I put 100% in to my workouts, I get good rest, everything on paper is perfect, I take the right amount of creatine and protien. I dont know what else there is to do to step up my results. Dont suggest roids cos i'd never take them.

Can anyone suggest anything I could try. even if its a bit crazy or stupidly hard work.
 
Your diet is perfect? You select the optimium macronutrient ratios to meet your particular goals? And then adjusted and fine tuned them? Planned a menu as a result of that and follow it everyday? Do you progressive overload your workouts? You change your routine every 6-8 weeks or so? etc...
 
Dude my girlfriend is a gym instructor. I get all my workouts handed to me on a piece of card that we sat down and worked out together over a bowl of fruit salad. I get my brazil nuts out of my lunch box in a small tupperwear container that says "nuts 25g".

Im trying to say that my diet is pretty much perfect. its not my choice but yeah all that ratio stuff has been worked out, not by me I must add.
 
Just making sure, no offense intended. Sometimes people will say they have tried 'everything' only to find out they don't eat very 'clean' at all. Your answer has to do with some type of change, whether it be a change in your lifting, your cardio, meal timing, meal frequency. Simply put keep the body guessing.
 
What have your routines looked like? What type of set/rep scheme have you used? What sort of set ups have you used (fullbody, upper/lower split, etc)?
What type of cardio do you do and how often? What exercise movements do you normally perform?

The more efficient and stronger all around that we get, the more often we need to use constant changes, whether it be tweaking sets, reps, intensity, volume, etc

Have you recorded your workouts to see what has worked well and what hasn't?
 
If your diet and training was perfect your wouldn't of asked this question in the first place.

I like to add that most BB mags are CRAP.
 
Don't expect to see fast gains if you've been lifting for a year. by now your body won't be as "shocked" as it once was as it has adapted to the training...You probably alredy knew this though
 
Keep periodizing, and gradually increasing your calories (in the right ratio's of course)until you start gaining. If everything is perfect, you will not plateau for more than a couple weeks. Your gains will always slow down as you come closer to your genetic ceiling.
 
I was wondering if it might help to stop weight training all together for a month or two, then hopefully when i start training the muscle will build fast again. Thats just a stupid idea isnt it?

my routine is
week 1
m-chest, tris, delts, core
t- legs, Isolating each muscle, no squats
w- traps, tris, core
t- lats, bis, delts
f- chest, core, bis (overtrain bis two day in a row, then long rest)
s-legs, isolating
s- rest
week2
m-chest (all decline) tris, delts
t- legs, isolating, core
w-lats, bi
t- chest, tris, core
f- traps, tris (overtrain tris, long rest)
s-rest
s-rest

do that twice with mainly isolation exersises, then 2 weeks compund lifting.
week5
m- dead lift, clean
t- bent over row, tris
w-rest
t-rest
f- weighted pull ups, bis, squats
s- chest press, tris.
s-rest

week 6
m-rest
t- dead lift, clean
w-rest
t-chest press, tris, bent over row
f- weighted pull ups, bis, squats
s-rest
s-rest

I dont train core during these two weeks. each workout is 40-60mins with 3min rest between sets.
Reps and sets... week 1-4, 6-8reps 4sets
week 5,6, 4-6 reps 3sets

I cant spend anymore money on expensive suppliments. I take creatine and whey poweder. Sorry its a long post. any suggestions? I take creatine monohydrate, perhaps there is a better type I could take?

newf+Streamline
Im not trying to be cocky, just saying that according to everything ive read, on paper everything is there. Perhaps its just me.
 
right off hand i'd say drop the frankenstein bodypart training and read up on dual-factor, bill starr, chad waterbury, mike mahler, mark rippetoe, glenn pendlay, etc
 
Good advice abear, dude i think you need to hit some heavy compounds %90 of the time. Most people make weight training way too complicated. Throw out most of the iso excercises and your core will get lot of work with heavy squats, deadlifts, chinups etc

This is just what i finished doing, took me 50min.

8x3 at %75 1RM Back Squat
8x3 at %80 1RM Flat BB bench press
4x6 at %80 1RM Chinups

I would of added good mornings or a varation of the deadlift but my lower back is still sore from Conventional deadlifts (8x3@%80 1RM) last Monday.

If you want muscle growth i would now go under %70 1RM very often.
 
But I thort Isolating muscles help gain size more than compound, Thats what Ive bin reading in all bodybuilding books.

Do you think my 2week compound routine is good? Shall I just do that for 5 weeks and then 1week of isolation. Or write a new program where I Do a small amount of iso work once or twice a week.

Thank for the advise guys, getting exited about a new program. Hopefully this will do the trick.
 
Compounds are king. Isolation is ok but it shouldn't be a priority.

You want a good routine try the waterbury method, abear and evo know more about dual factor and bill star which is also well worth a look but i'm into chad waterbury right now, great programs.
 
What I mean is, they gave me few names and things to reserch, but i cant find anything usefull. would somemind posting the websites or book that the ment me to find.

thanks

jenn, do you know how your test went yet?
 
hey yeah all my senarios 92% and all my symprom relief 98% and my written 84% so all in all not too bad eap since i was preparing and in court thru out the whole thing! i'm happy thanks for asking. :)
 
this has been keeping me busy just about all this year



:)
 
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