Rockape

Hello Folks.

First post so be gentle. I am not new to weights having been at them for about a year seriously.

I seem to have hit a wee wall and am not making any gains, infact I think muscle and definition I have worked hard to get is shrinking away, however I am getting stronger.

I am a cop and my shifts play havok with my diet (not that it's bad) just eating hours are very irregular. I use protien supplements twice a day.

Could you lot have a quick look over a plan I have got myself together and see what you think.

MONDAY

Flat Bench Press 5x8
Incline D/Bell press 5x8
Fly/Cable crossover 5x8
Fly Machine 5x10
Bicep Curl (EZ bar) 5x8
Seated Bicep Curl 5x8
Preacher 5x10

TUESDAY
Squat 5x8
Leg Press 5x8
Leg Extension 5x8
Lying Hamstring Curl 5x8
Seated Calf raises 5x8
Standing Calf Raises 5x10

THURSDAY
Shoulder Press B/Bell 5x8
Front Raise 5x8
Side Raise 5x8
B/Bell Shrug 5x8
D/Bell Shrug 5x10

Abs

FRIDAY
B/Bell Row 5x8
Lat Pull Down 5x8
Straight arm pull down 5x8
Close grip B/Press 5x8
Tricep Press Down 5x8
Tri Kickbacks 5x10

Thoughts. Too much/too little??

Per Ardua

Bulldozer

Welcome to the board bro

Ill dive straight in and say Way too much IMO.

If your goals are to add mass IMO you only need train 2 or 3 times a week using ONLY heavy compound moves.

I presume your a natty???....What you have posted is probably more suited to an advanced trainer using gear.

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Bulldozer

Also no deadlifts ??

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NeilpWest

Apart from the odd thing a few things more thats pretty much what i do. I agree with bulldozer abit to much but i have never done 2days aweek etc i started of doing a north south routine upper, lower break upper, lower 4 times aweek doing the main compounds and odd thing thrown in. I would do less to start with then go on to doing that when you have built a good base about 6months down the line. Also lower the amount of sets 5x8 is to much only need to do 3x8

invisiblekid

WAAAAAY too much IMO. Where did you get that routine from? Flex or somewhere like that?

I'd drop to something like a 5x5 if your goal is a combination of size and strength. If you are looking for size then maybe look at a 2 or 3 x 8-12 depending on your ability to recover.

As a rule of thumb do 3 exercises (9 sets max) for large muscle groups and 2 exercises (max 6 set) for smaller. If you are adding weight to the bar each week its working. If it doesn't work trying changing the amount of sets you are doing and remember to swap

Deads and Chins are always a good addition to any routine if you can do them safely.

What is your diet like?

__________________
Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results".

mickus

I am with the other lads way over training there dig....

Three exercises per muscle group max!

2 warmup sets on first exercise with 2 working sets
1 warmup set on second exercise with 1 working set
1 working set with third exercise no warmup set and go till failure

This has been working a charm for me and I have gained alot of weight through it...

But as you no each to there own and what works for some dont work for others but you are still definatly over training and need to reduce your exercises and sets amounts on each muscle group