Workout Tips Would Be Apreciated

T

the6thjakkson

0
Hello, I'm new to the forum but have been working out for a good amount of time now on and off. When I say good amount I guess about 5 years. I'm seventeen, wiegh about 150 on a good day, bench about 225, and squat maybe 315. I'm not telling you these numbers to brag, because honestly there not a whole lot to brag about, but just to prove that I am serious about my workout routine and therefore would find very detailed responses extremely helpful.

My problem seems to be that I have trouble gaining weight, I lose muscle mass very rapidly when I don't work out, and I'm not really seeing the gains I would like to or would expect, espcially for the type of work I feel like i'm putting in. So what I'm going to attempt to do is explain a little about myself and my daily routine and I would be beyond grateful if you guys have any tips, pointers, or even show me things that I'm doing wrong, to basically make me use my body and work out time the most efficient way possible.

First I'll start with my diet.
- On Week days, wake up at 6:30 for school, have a protien shake with one scoop of plain GNC whey protien (I think its about 25 grams), eat a ham and cheese breakfast cresant, a bannana and take two GNC men's sports vitamins.

- About 8:45 (Between first and second Period) Eat a half a turkey sandwitch with mayonaise and 6 slices of turkey (half a sandwitch equals about 15 grams of protien, each slice of turkey is 5 g)

- About 9:50 (Between second and third Period) Eat another half a turkey sandwitch

- About 11:00 (Between third and fourth period) Eat a whole turkey sandwitch, drink a bottle of water, eat a bag of mixed nuts and a can of pineapples

- About 12:00 (Lunch Time) Eat whatever food they have for lunch aka Pizza, salsbery steak, hamburger,.....etc

- About 1:30 Drink a protien shake with one scoop of protien

- About 3:30 Drink NOXPLODE with 1 and a half scoops

- Wait about 45 min then go do my work out which takes roughly an hour depending on the day

- Directly after the work out drink a protien shake with two scoops (about 50 grams)

- An hour or two after working out, eat dinner..... basically whatever my parents cook

..............So that ends my basic diet for my entire week. It does not change except for the food choice at lunch and dinner, besides that it is pretty monotonous. So if you guys see anything that can be improved in there all help is apreciated in regards to time I should eat what i should eat, and the works.

Now for the work out.

When I work out, I work out hard and 90 percent of the time to exhaustion. I superset all my lifts and only give myself 30 seconds between each superset. Here is an example.

Monday and Thursday work out= Chest, Bi's, and Tri's

Bench Press (Don't Superset This)
135lb x 10 (30 sec break)
155lb x 8 (30 sec break)
175lb x 6 (30 sec break)
185lb x 4 (30 sec break)
205lb x 2 (30 sec break)
135lb x 10

Then one arm dumbell bench press supersetted with regular push ups and then inclined push ups. So it looks like this

55lb x10 with each arm (straight to)
10 normal push ups (straight to)
10 inclined push ups (rest 30 seconds)
.....then repeat the tripple superset 2 more times

Then onto...
Laying down banded flyes x 10 (straight to)
Standing up banded chest cross overs (rest thirty seconds)
.....then repeat superset two more times

Then onto......
Curles (curvy bar with 25 on each side) x 10 (straight to)
Slow standing dumbell curles with 20's x 10 with each arm (rest 30 sec)
.....then repeat superset two more times

Then onto....
Standing banded curles 3 sets of ten with 30 seconds between each set

Then onto the last thing......
Skull crunchers (curvy bar with 25 on each side) x10 (straight to)
Chest press with same wieght and bar x 10(I dont even get up just go straight into it)(then straight to)
Chest Rows? x 10 (I take the wieght, push it off my chest and behind my head then pull it back to my chest while i'm laying down)
(30 second rest)
.......then repeat tripple super set two more times

Then thats the end of the chest, bi's and tri's day aka Monday and Thursday.

On Tuesday and Friday I work Shoulders and back, and I do the same sort of superset routine just with different exercises such as rows, shoulder shrugs, incline, and some back flies and what not.

Wednesdays are leg days, I run bleachers for twenty min. and do deadlift, squat, and three or four machines.

So as you can see my work out is very fast paced and on many of the sets my muscles work to fatigue and beyond. I give my self very little time to rest b/n sets, and it feels like I get an excellent pump this way. I don't work out at all on the weekends. However, I have heard it is sometimes bad to superset things like this and keep such a fast paced work out.

All in all i've been doing this work out for about 2 weeks now and it is deffinately very difficult. I started taking NOXplode two weeks ago and i can really feel it helping. I have listed my diet and work out and would apreciate anything you guys have to input. Suppliments, changes in workout, tips, diet, and what not.

If at all possible I would also like explanations to why you feel certain things are better than others, I truly enjoy learning the science behind the body and am a creature of logic and therefore want to know exacly why things work.

And on a last note, my physics teacher is big into this stuff and had a discussion with me about taking ALA and Chromium Picolinate, I'm not sure what these do, and what could be possible problems with them so all help in this area and other supplements are greatly apreciated.

Thanks for the help guys and i'll check back regularly, I realize this is long, but I've been needing some help like this for quite a while now.

Chase Brumfield
 
ok well first of all i would like to say that that is a very disciplined diet and workout routine so sticking to it will get you results. The biggest mistake any lifter makes is not being patient and expecting instant gains. You are working very hard now almost too hard so just stick to it.My one reccomendation would be to drop those reps a bit in the sets. You are trying to put on bulk here so we are looking 6-8 reps of a higher weight. You do not necessasarily want to train to failure because that is targeting more of the endurance muscle rather than size and strengh. I would reccomend upping the weight so something you could probably only do 10 times or so one set and do that eight times, seven times, then six times. Kind of like this

weight x 8 reps
weight x 7 reps
weight x 6 reps
be sure to rest around 2 minutes between each set for better results

Also you say you eat that on the week days what do you do during the weekend? The most important fact to remember is that building your body is 80% diet. If you can't keep a routine diet without messing up then you will make absolutly no progress. Ok as for you liking to learn i know of a great book a guy reccomended to me he called it the weight training bible and he was right! It is called Serious Strength Training by Tudor O. Bompa. Get a hold of that and you will learn everything about what types of sets target what kinds of gains and every muscle term out there. I hope this helped and good luck!
 
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Some more food after dinner would be good, preferably a casein protein.

You are training for strength when you want size. Size gains are better achieved in the 8-12 range. Strength is lower reps generally.

You might be overtraining as well. You didn't give much detail about the shoulder and back day, but you should be doing some shoulder or military presses, and if you are, you may need to re-structure this because you'll be hitting your tris everyday - and - the same for your biceps with the back workout.

And also, it's ok to go to failure occassionally, but by no means is all of the time for every single workout a good idea. Your tearing down muscle like crazy, and it's taxing on your central nervous system.

Keep in mind that even though you may be doing different muscle groups, your body is still working and using energy, some more rest would be good. Two days on, one off. Or one on, and one off would be good as well.
 
Thanks guys thats the kind of information i'm looking for, and the more information the better. I've thought about the overtraining thing and i've been told that before, but it's difficult for me to feel like i'm getting the best work out possible without workin a muscle to failure. And I have also tried a low rep high wieght work out with long rests between sets before and it just didnt feel like I did a whole hell of a lot when I left the gym. I was barely sweating. As for my shoulder/back day, and leg day, i'll post the details a tad later if anyone is interested. I was considering doing this work out (the one metioned above) for about three weeks then maybe cycling to a low rep high wieght work out for two weeks, then going back, and so on and so forth.

Think this would be a good idea?
 
You cannot be going to failure every single workout, you're gonna burnout, tear down a lot of muscle, and maybe injure yourself.

My comments about the reps was only based on your benching, which is already high weight low reps, so I'm confused about you mentioning 'switching to that'

A couple of weeks is not enough at all. 8 weeks is usually the rule to evaluate a routine, I think I said this twice today already haha, anyway.

You should either stick to low reps - for every exercise (by every i mean the compounds). Or start over with a high rep scheme.

You could potentially switch to a full body routine every other day, or 3 times a week, and do one day heavy, one moderate, and one light.
 
Bench was the only exercise that I was doing low rep high weight, (Besides the other days which I do a couple more low rep high weight exercises, but I still do much more superset work to failure exercises) so for the switching thing i meant should i stay with a superset fast paced high rep routine similar to that which I have now four 3 weeks then switch to a bulk low rep high weight routine for 3 weeks and so on. That is what I meant. Sounds like if i wanted to do that It would have to be an eight week/ eight week kinda thing tho since you don't seem to think 3 weeks is long enough to change a workout routine.
 
Just finished a good lower body/abb work out today and drinkin my protien as we speak. Here's my leg work out

BLEACHERS

Up and down three times
Run to middle section one leg hops up and jog down (2sets with each leg)
Run to far section, Up and down three times
Run to middle section one leg hops up and jog down (2sets with each leg)
run to far section, Up and down three times

Rest for about 2 min

Repeat again

Rest for about 2 min

Then..........

Up and down once, at top do 25 sit ups while sitting on top bleacher IE, no back support
Run to middle section one leg hops up and down (one with each leg)
Run to far section up and down once, at top 25 sit ups same as first set of 25
(repeat this once more going back the other way)

......Then it was into the gym

Squats (about 2 min rest or more between each of these sets)

145 x 10
195 x 8
215 x 6
245 x 4
285 x 2
305 x 1
295 x 2

(I could not get all of these by myself a spotter was needed for about the last three sets I believe it was)

Machine Squats (Feet on platform and back against moving pad at a decline)

45 on each side x 8
superset with calf raises same wieght x 8
Rest about 2 min between sets
(repeat for 5 sets)

Laying on stomach leg curles Machine (Not sure what they're called)

130lbs x 10
150lbs x 10
200lbs x 4

About 2 min rest between each set


...... Well that sure doesn't look like much on paper but it sure felt like a good day. Anways any suggestions or comments are apreciated
 
Either do the cardio after you lift, or do it a separate day. Or do it in the morning and lift later on.

But definitely do not do it before any leg work, it makes absolutely no sense to do cardio and then go do squats
 
the6thjakkson said:
Alrighty.... and why is that?
Click to expand...

This goes for any lifting and cardio. You should be putting your max effort into the big compund lifts, like squats. If you do anything before, you are wasting energy that should be used for squats.

Your body also responds differently to aerobic and anaerobic exercises
 
Did you look for that book i told you about? That will teach you everything you want to know about this stuff. I would guess you are overworking your muscles..... that is the worst because you are working harder than everyone else and gaining less. Remember your muscles don't grow in the gym they grow when you are sleeping or doing other things. Tone those workouts back and you will see the better results you are looking for......
 
Havn't had time to check for the book, this weekend I'll hit up the local barnes and noble tho. Maybe by monday i'll re-work my work outs a bit and see wat you guys think
 
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