Gza1

hi im just wanting sum help and advice really, ive been training seriously for bout year, and ive put on just over a stone in muscle, ive got quite a good shape, but like every 1 i wana get bigger, i mix my work outs up quite alot and i train wiv intensity but i just feel ive hit a rutt and im not growing, i eat well protein drinks 4 times a day, so its nt ma diet, my work out is

chest bisep, legs - monday

back tris - wed

shoulders traps abs - fri

i do about 4-5 excersises for each body part, i just need sum advice, ive tried lots ov diff wrk out and methods, i just need help in findin a wrk out that will help me grow. thanx

Bulldozer

Post up ya diet mate.

We have heard that one a thousand times (no offence) , that " my diet is good"

Number one reason people stop growing is diet! Number 2 reason is over training.

IMO

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tiptoe

seems a very strange spilt your using also. legs need their own day for a starters. then if you wish to keep a 3 day split look at
mon-chest shoulders triceps (push)
wed-legs
Fri Back traps biceps (pull)

that spilt would make much more sense recovery wise.

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Gza1

thanx, that another thing is recovery ive been benchin 90kg for ages and in the same times my shoulder press has gone from 60 to 80kg, i bomb me shoulders on fri and im still quite tired on mon wen i do chest. thing is if i do chest and then do shoulders in the puss day wnt i b knakerd wen i get on 2 the shoulders, so i wnt b able 2 lift as much? im not questioning wat ur sayin am greatfull 4 the advice, ive herd off the push pull but neva tried it. my diet is

breakfast

1 scoop whey + Fruit and fibre

dinner

allways tunna and normally a baguette, couple off bananas, protein drink

tea

chicken steak or tuna steaks, one of them, and rice or pasta n veg

bed

2 scoops whey

Tinytom

The biggest change I ever saw was when I started tricking mybody with training days.

I have no setr day for any bodypart so the body cannot prepare for it.

Therefore it cannot prepare the fibres to fire in the least energetic way for maintenance

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squat_this

So sometimes you train the same bodypart within 7 days of each other Tom???

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Pscarb

Gza please stop using text speak in your post's

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Tinytom

no not usually but sometimes that happens if I feel like it.

I normally try to give more rest rather than train the same bodypart within 7 days.

I've put my training split up a few times on other posts so if you look around you can find the split.

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toxictoffee

lol paul

i get roasted for saying this elsewhere

ok a stone of muscle?
not sure how you measured that but your diet alone would not and will not facilitatet that kinda of growth for subsequent stones gained

it in the main is lacking is quality, structure and size

eat more fat, more whole eggs, oily fish and lean meat

3 meals a day is not adequate, shakes cannot be the mainstay of your diet and your training issues are being addressed

for this to appear in advanced BBing would suggest the beginner and intermediate bits have been sorted, but unfortuntaely they have been by passed

i will post some articles up if allowed to link them

pauly7582

fkn H8 Txt spk!

lol

LEWIS

TRY replacing protein shakes with real meals, only have 2 shakes a day and aim for between 6-8 meals a day

Gza1

thanks for your help, i work 9-5 and im on the go, so i dont really have the time to be creative with my meals. sorry for my txt speak, whats you veiws on push and pull routeens?

Bulldozer

changing your training routine will do little to nothing until you sort ya diet out mate.

I personally like a push/pull/legs routine.

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Slamdog

if you work 9-5 then it is easy to have more meals....

try working 7pm - 7am and carrying 5 meals with you every night.... and fitting in gym time as well as family and sleep....

get a proper diet sorted...

invisiblekid

No excuse whatsoever. Everyone here has a life and the vast majority have jobs. Get up and hour earlier if you need to. If you are making excuses like this then I can't see you progressing too much further.

No need to be creative with meals. What's creative about chicken, rice and veg or oats and eggs? Sure it helps, but it isn't essential.

Push/Pull/Legs if done correctly will only produce results if your diet is any good.

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