darkiwi

yeah focus on the large compound movements eg bench ,deadlift ,squat theyll get you growing .like rat said train one muscle group once a week it allows your muscle full recovery time to repair and get bigger
eg sunday -legs /calves
wednsday - chest /arms
friday - back /abs

wogihao

If it was me i would do this,

The one thing i would say is that 8 reps is on the low side. why not try and change the rep to say 10-12 and see what happens you have to change the reps regulary so you can keep the body guessing.

one of the best routines of all time for mass is the 10x10 GVT program that more than anything else will add a ton of size to your frame. there are some articles on this site but if your still haveing trouble google "German Volume Training" That program will make or break you if you have the mental determination to complete that you will have gained muscle and strenght and be able to handle any training program that comes after.

cardio is fine, it will keep the fat off you and keep your heart healthy (alough i would do the cardio after my weights - you dont want to take away valueable mojo before your weights session.)

as for the food, you need to eat more. Dont go the suplement route eat real food.

get a blender and every day make this.

get 4 raw eggs,
now mesure out 100g of oats
50g of corn flour
bananas x 2
apple 1
milk (you want the shake total to be about 2 pints so use the mesure on the side of the bender.)

Drink 1 pint in the morning and one after your workout.

I know some people will say milks a bad idea but its a good source of protien and fats, minerals and vits. the eggs are mainly for protien, oats and corn flour are for carbs. banana is for your digestion mainly same for the apples. (and they make it tates nice)

you dont need to make a huge adjustment to gain mass its makeing smart choices in your training and diet and not going overboard rember if you stuff yourself stupid you will just add fat not lean body mass and will get bloated - not a good look. Your body will tell you when it needs more - listen to it and make smart adjustments add more eggs, more oats, ect....


Your progress will have slowed down mainly due to diet, but also if your only doing 3 sets total its not enough work to get the magic working. you need to give your body a reasion to grow. Your body likes to maintain a balance and only adjusts when its forced to.

Best of luck and get some photos taken for your own refrence then 6 months on get another set done and your see the diffrence.

foxriver

thanks wogihao, you have givin me some really good advise like i said to gym rat i am really low with hole gym thing. thanks again

gym rat

hey wogi, looks like a good shake you've constructed might give that ago. do you take that shake yourself, the only thing that strikes me as odd is the cornflour, would that not spike insulin due to the nature of the carb, i only use it post workout with whey

wogihao

my shake is a bit diffrent its got 2 more eggs and a kiwi and one more banana with 50g of cornfour more + crambery juce + 8 scoops of whey (i dont fancy more than 6 eggs in the shake and Im not a fan of wasteing good yokes).

I just used the cornflour to get extra carbs more easly I tryed upping the oats but i find it almost impossible to finish the shake lol (i never realy had a huge apetite realy..)

Im not one to realy over think the shakes I just add more to it when i need to.

I used to add stuff like honey and choclate powder to add energy but i dont like that idea as it was causeing more problems than it solved (and was lazy).

I forgot to add recently I also add in some olive oil (it makes it taste fantastic - like drinking icecream) - thanks D@n!

wogihao

Your welcome. Just keep plugging away as long as your trying your best in the gym, getting the meals in and sleeping right your do just fine.

gym rat

aw right mate, as i said definatly will give that ago, the most adventurous i am is whey with peanut butter and 2 eggs or oats lol, and cornflour post workout, might actually use cornflour in normal shakes aswell, as like yourself i can not finish an oat protein shake, i tend to add them to natural yougurts, far better imo, thanks mate

wogihao

Yea I like to change the items now and again (i dont like eating the same things all the time). also expermenting with ingredents keeps your intrest high and its funny makeing mistakes (marmite was my bigest disaster).

In the past i put apple juce instead of crambery, coke, ribena, grape fruit its fun to try new flavours. (alough coke tasted rank).

I cant stand peanut butter but I know many people that use this as a exelent source of protien.

Yougerts - i tryed that but i prefer to know as best i can whats going into the shake, with most yougerts you dont have control of the ingredents. but yea if you like it why not!

Cottage cheese is also nice (but i ususaly eat that with my food meals).

Thats the other thing, the shake should be a suplement to your normal meals not a replacement if you get me. There a additional help but I like to get my main nutrition from food meals. If you have a small apetite like I do. Just split the meals into small portions throughout the day. The same way that you add to the shake you should be adding gradualy to the meals your eating like a little bit more cottage cheese. A bit more lean beef, a few extra potatos, a little bit more pasta ect..

if its done gradualy then you can monitor the efects its having on your progress if you do it this way you can easly make corections and understand better the efects that each part does. IF you just make a huge change then how will you know what is causeing the problem if somthing goes wrong. your have to start from square one.

The other problem with big bang dieting is that its very easy to make a miscalculation with the portions and put on excess body fat.