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10-26-2007, 05:00 PM
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#1 (permalink)
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The Drill Instructer
Join Date: Oct 2007
Location: Oxford, Florida
Gender: Male
Training Exp: 3-4 Years
Current Goal: Build Muscle
Posts: 2,636
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Muscle gains slowed down...
I use to "overtrain". I did chest and bi's twice a week. Everything else once. I worked them on Mondays and Thursdays. I come to find out I was "overtrainning" them... so I backed off to once a week only. Now, It seems my Bi's and Chest, both, dont seem to be going nowhere?! Does anyone have an explination for this? Is it my workout maybe?
Chest (Monday)
Incline bench press 3/10
Flat smith press 3/10
upright flys 3/12
Cable Flys 3/12
Decline (every other week) 3/10
Bi's
Preacher curl 3/10
standing barbell curl 3/10
one arm cable curl 3/10
hammer curl 3/10
Thanks for any help....
__________________
Bryan
"You will learn by the numbers. I will teach you!"
Last edited by bbaker352; 10-26-2007 at 05:08 PM.
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10-26-2007, 07:34 PM
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#2 (permalink)
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Moderator
Join Date: Nov 2006
Location: UK, Leicester
Gender: Male
Training Exp: 2-3 Years
Current Goal: Build Muscle
Posts: 3,258
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How is your form and how is your diet?
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10-26-2007, 07:37 PM
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#3 (permalink)
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Moderator and Advisor
Join Date: Jul 2006
Location: UK
Gender: Male
Training Exp: 20+ Years
Current Goal: Build Muscle
Posts: 22,343
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Along with what Shaun has posted, how long have you doing that routine, and what do you do for the rest of the body...??
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10-27-2007, 12:38 AM
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#4 (permalink)
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Banned
Join Date: Oct 2007
Location: Australia
Gender: Male
Training Exp: 1-2 Years
Current Goal: Build Muscle
Posts: 664
Rep Power: 0 
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Doing way to much, do only 2 exercises for chest and 2 exercises for biceps, once a week
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10-27-2007, 02:31 AM
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#5 (permalink)
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M&S Senior Member
Join Date: Sep 2006
Location: Indya
Gender: Male
Training Exp: 3-4 Years
Current Goal: Build Muscle
Posts: 773
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Quote:
Originally Posted by bbaker352
I use to "overtrain". I did chest and bi's twice a week. Everything else once. I worked them on Mondays and Thursdays. I come to find out I was "overtrainning" them... so I backed off to once a week only. Now, It seems my Bi's and Chest, both, dont seem to be going nowhere?! Does anyone have an explination for this? Is it my workout maybe?
Chest (Monday)
Incline bench press 3/10
Flat smith press 3/10
upright flys 3/12
Cable Flys 3/12
Decline (every other week) 3/10
Bi's
Preacher curl 3/10
standing barbell curl 3/10
one arm cable curl 3/10
hammer curl 3/10
Thanks for any help....
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Hey, post your full schedule.
Besides, doing exercise twice a week and once a week has one major difference.
Doing twice a week will make your muscles look more pumped all the time.
Doing once will allow your muscle to really recover well, and actually grow. Which is real slow.
Initially, when you were used to doing twice a wekk, you were used to seeing your muscles in perpetually pumped condition.
And when you switched to once a week, the pump disappered.
__________________
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10-27-2007, 02:43 AM
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#6 (permalink)
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M&S Senior Member
Join Date: Sep 2006
Location: Indya
Gender: Male
Training Exp: 3-4 Years
Current Goal: Build Muscle
Posts: 773
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And I see the you are doing only 2 chest exercises per week that are really mass builders.
4 exercises you should do.
IMO
__________________
Last edited by ssslayer; 10-27-2007 at 02:57 AM.
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10-29-2007, 11:48 AM
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#7 (permalink)
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The Drill Instructer
Join Date: Oct 2007
Location: Oxford, Florida
Gender: Male
Training Exp: 3-4 Years
Current Goal: Build Muscle
Posts: 2,636
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Quote:
Originally Posted by bbaker352
I use to "overtrain". I did chest and bi's twice a week. Everything else once. I worked them on Mondays and Thursdays. I come to find out I was "overtrainning" them... so I backed off to once a week only. Now, It seems my Bi's and Chest, both, dont seem to be going nowhere?! Does anyone have an explination for this? Is it my workout maybe?
Chest (Monday)
Incline bench press 3/10
Flat smith press 3/10
upright flys 3/12
Cable Flys 3/12
Decline (every other week) 3/10
Abs (crunches and leg raise) 2 x failure for each
Bi's (Tuesday)
Preacher curl 3/10
standing barbell curl 3/10
one arm cable curl 3/10
hammer curl 3/10
Thanks for any help....
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Wed...off
Thursday
Smith shoulder press 3/10
Cable Lat raise 3/12
Wide grip lat pull down 3/12
Smith reverse barbell shrug 3/12
Smith bent over barbell row 3/10
Sitting cable row 3/10
Friday
Leg Extention (light...knee) 3/12
Leg Curl 3/10
Smith Squat (light...knee) 3/12
Standing Calf raise 3/12
Abs (flutter kicks @ sitting 45deg and weighted crunches) 2 x failure
Sat... off
Sun... off
Sorry it took so long to get back!! I know one problem I do have is what Shaun mentioned... my protein intake is not consistant! I dont have "set" meals for the day. Also, my form on back is "in progress".. but everything else is good. Slayer has a good point... Your probably right. I am use to the consistant pump that I dont have now. One more thing.. my chest is hard to "wear out"... so thats why I do more chest exercises... it doesnt get "sore" without that many?!?! But I am doing my muscles better... right??
__________________
Bryan
"You will learn by the numbers. I will teach you!"
Last edited by bbaker352; 10-29-2007 at 11:59 AM.
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10-29-2007, 11:59 AM
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#8 (permalink)
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Moderator and Advisor
Join Date: Jul 2006
Location: UK
Gender: Male
Training Exp: 20+ Years
Current Goal: Build Muscle
Posts: 22,343
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Quote:
Originally Posted by bbaker352
Wed...off
Thursday
Smith shoulder press 3/10
Cable Lat raise 3/12
Wide grip lat pull down 3/12
Smith reverse barbell shrug 3/12
Smith bent over barbell row 3/10
Sitting cable row 3/10
Friday
Leg Extention (light...knee) 3/12
Leg Curl 3/10
Smith Squat (light...knee) 3/12
Standing Calf raise 3/12
Abs (flutter kicks @ sitting 45deg and weighted crunches) 2 x failure
Sat... off
Sun... off
Sorry it took so long to get back!! I know one problem I do have is what Shaun mentioned... my protein intake is not consistant! I dont have "set" meals for the day. Also, my form on back is "in progress".. but everything else is good. Slayer has a good point... Your probably right. I am use to the consistant pump that I dont have now. But I am doing my muscles better... right??
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I think it is probably a nutrition problem..??
How many calories are you on per day, ??
What is your protein/carb/fat intake in grams per day?? |
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10-29-2007, 12:08 PM
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#9 (permalink)
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The Drill Instructer
Join Date: Oct 2007
Location: Oxford, Florida
Gender: Male
Training Exp: 3-4 Years
Current Goal: Build Muscle
Posts: 2,636
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I know your right Doug... and that is probably what most of it is. "You cant out train a lousy diet" as you say! Honestly, I dont have a set "daily intake" like I know I should. Its hard, for some unknown reason, to figure out how to eat 5 to 6 times a day and get what I know my body needs?!? I've got to figure that out somehow... When I am doing everything right, or I have a good 2 weeks eating right... man I make "crazy" gains in size for some reason... people ask me if Im on roids!?! I just find it hard to figure out a scheduel... do you understand what Im saying??? lol... or am I just ramblin? Any suggestions???? Thanks everyone...
__________________
Bryan
"You will learn by the numbers. I will teach you!"
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10-29-2007, 12:20 PM
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#10 (permalink)
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Moderator and Advisor
Join Date: Jul 2006
Location: UK
Gender: Male
Training Exp: 20+ Years
Current Goal: Build Muscle
Posts: 22,343
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Quote:
Originally Posted by bbaker352
I know your right Doug... and that is probably what most of it is. "You cant out train a lousy diet" as you say! Honestly, I dont have a set "daily intake" like I know I should. Its hard, for some unknown reason, to figure out how to eat 5 to 6 times a day and get what I know my body needs?!? I've got to figure that out somehow... When I am doing everything right, or I have a good 2 weeks eating right... man I make "crazy" gains in size for some reason... people ask me if Im on roids!?! I just find it hard to figure out a scheduel... do you understand what Im saying??? lol... or am I just ramblin? Any suggestions???? Thanks everyone...
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I understand what you are saying. When you eat right you make gains, when you dont eat right you dont make gains, doesnt that tell you something..??
Have a look at This Article for help in sorting the diet out |
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