need help please!

D

dots

0
basicly i have been weight training for a few years now in conjunction with playing sport but due to my fast metabolism and huge volume of running and sprinting i was doing never put on much weight. recently however due to this goddamn recession i was made redundant, i also quit playing due to constant injuries so now find myself in a position where i am going to the gym 4/5 times a week and not doing anywhere near as much running as i was. my diet is pretty good, i eat a lot of meat and get about 95g of protein a day from shakes alone, im 21 years old, 6ft and weigh 80kg but not gaining as much as i had hoped?

for the past month my routine looks something like this:

monday: chest
incline bench
flat bench
incline flyes

tuesday: Back
Deadlift
bent over rows
shrugs

wednesday: rest

thursday: shoulders
shoulder press
side raises
front raises

friday: bicep/tricep
pull ups
barbell curl
incline dumbell
bicep machine
skull crushers
close grip bench
tricep kickback
tricep rope machine

saturday: legs
weighted lunges
assisted squats
standing calf raise

thats basically my routine. all excercises are 5 sets with increasing weight. 1st set warmup, 2nd set 10 reps, 3rd set 8 reps and 4th and 5th set 6 reps


any help on better routines would be helpfull to really kickstart some good gains!
 
Some of us find gains come quicker when a muscle is stimulated more than once a week, like with a upper/lower split performed 4-6 times a week or a TBT type routine performed 3 times a week. Google Bill Star's 5x5 for a good starting point.

Also, diet is a large factor in success, you must have a caloric excess along with enough protien, good fats, vitamins and minerals to gain optimally no matter what routine you are following.
 
dots said:
monday: chest
incline bench
flat bench
incline flyes
45 Incline Dumbbell Press
lying Dumbbell Chest Press
Cable Crossover

tuesday: Back
pull-ups
Deadlift - increase volume
bent over rows
shrugs - move to shoulders day

wednesday: rest

thursday: shoulders
military press
90 degree incline dumbbell press
shoulder press
side raises
front raises

friday: bicep/tricep
pull ups - move
barbell curl
incline dumbell
bicep machine
skull crushers
close grip bench
tricep kickback
tricep rope machine

saturday: legs
weighted lunges
stiff-leg deadlifts
assisted squats - increase volume
standing calf raise
Click to expand...

I have changed a few things, highlighted in bold. I really cannot see anything wrong with this program though.

You've only been doing it a month, what sort of increase do you expect in that short a time? I would say wait at least 8 weeks before you decide whether or not it's working.

Basically, the only major change I would make to your program is increase the volume of deadlifts, squats, pull-ups, bench press, to 5-10 sets lifting the heaviest weight you possibly can, until failure (ie, 100% intensity). Drop some of the bicep/tricep exercises if you need to save time.

Adding in some plyometrics will improve the intensity at which you are able to lift.
 
malkore said:
Its just not frequent enough. YOu should be hitting the muscles twice a week, not just once.
Click to expand...

I agree with that, and if you want to gain weight you have to fuel your body as if you want to gain weight. Find out your caloric intake. What do you weigh? How tall? Age? Activity rate? and figure out how many you should be consuming.

I am 5'11 180 so i should be consuming about 2,800 to 3,000 for maintained weight. If I wanted to become 185 I would simply eat 3,500 calories and in about 10-14 days i would be 185. Dieting is a science so treat it as one. Investigate your bodies needs, fulfill them and you will be satisfied with the results. Feel free to ask me questions. I also right on a blog. Let me know if you want more tips.
 
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