monkeyboi

Im ****ed off with this whole body building thing,feels like ive been standing still for the last 4 months, no more like a year..

Routine

Week one

Mon- Day one Shoulders, Biceps, Triceps
Tues- Day two Quads, Calfs, Hams
Weds-Day three Chest, Back, Forearms
Thurs-Off
Fri- Day one Shoulders, Biceps, Triceps
Sat- Day two Quads, Calfs, Hams
sun- off


Week Two


Mon- Day three Chest, Back, Forearms
Tues- off
Weds- Day one Shoulders, Biceps, Triceps
Thurs- Day two Quads, Calfs, Hams
Fri-Day Day three Chest, Back, Forearms
Sat- off
sun- off


And then the cycle begins again.I put just about everything I have into most workouts, but dont seem to be gaining strength or size.So if u look at my routine im doing each body part 3 times in two weeks,surely this isnt overtraining.And i get a full five days rest.I mainly do 3 sets and two exercises for each bodypart.On workout days I aim to get about 180 g of protein.




I was considering changing to a Mon, Weds and Fri routine(each body part once a week) worried that im gonna lose strength and what little size i do have..Does anyone have any suggestions, or should i buy a ****ing leotard and start doing aerobics..???:confused: :(

ONE SMART COOKIE

List your sets etc and we`ll see what we can do.

Jimmy

post your diet in the relevant forum mate, you may not be eating enough

I once new a natural bb'er who successfuly grew on 10 day training cycles.

dont be put off though mate as bb'ing truely is rewarding if you are patient. You prob arnt standing still, it just seems that way.....

.....remember, bb'ing is a lifetime so you wont run out of years just yet

Think this time 5 yrs from now, not 5 months....if you give up then in 10yrs time you will be asking yourself "what would I look like now if I hadnt have stopped?"

Thats how I carried on through the hard times....

.....but times get even harder, trust me LOL

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'Genetics is the science of heredity and variation in living organisms. Inheritance in organisms occurs by means of discrete traits, called genes.'

John

from jimmy, can either of you try the chat room for me for a second, for me .

monkeyboi

Shoulders

Lateral raise
Bent Over lateral raise

Chest
Incline Dumbell
Incline Bench

Back

Lat pulldowns(to chest)
T-bar row

Biceps

Dumbell curl
Pullups

Triceps

Tricep skull crushers
Dumbell behind neck

Legs
Squats
Leg press

Forearms

Wrist curl
Reverse curl


Calfs

Sitting Calfs
Standing Calfs



Mostly in rep range 3X8

winger

Surely you are gaining. Everything looks in order. Are you hitting failure on your warm up sets? That could hold you back on your final work sets with the heavier weights. What is your bf%?

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monkeyboi

Body fat is on the high side, round about 24% the last time I checked..Been speaking to some guys on other boards, Think im gonna go with the Mon, Weds, Fri routine for a while and see wot happens..

winger

Its your diet mate.

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monkeyboi

Elaborate please. I get about 180g of protein on training days, post workout shake included.Most of the portein is from fish, and my two shakes.I admit i do have a weakness for sweets and ****.

winger

If you were to take the same amount of carbs that you eat and change them for a vegetable. All Colors of the rainbow.;)

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monkeyboi

Okay cool, I'll try that..

James.Titor

Try 3x5 instead of 3x8. If your big and not comparitively strong you need to give a your body a reason to grow. The need to get bigger to get stronger to shift bigger weights is a good reason. Also, some of your exercise selection sucks. No OHP. No DL's. No Rows (T-bars are crap compared to free standing). No Dips. No Farmers Walk..... And the list goes on. WHERE are the mass builders??? You think lateral rasies are going to build big shoulders? Come on.

DB

oh my god....i didnt think this day would ever come but i'm gonna have to..... agree with james.titor!!
lol

he's right man get some mass builders in there especially on ur shoulders

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DB
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often imitated never duplicated
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DB sleeps with a night light. Not because DB is
afraid of the dark, but the dark is afraid of DB.


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winger

You can agree, just dont post it...........lol

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James.Titor

Ha ha. I'll have you all on the darkside soon.