Need advice on training - UK-Muscle Body Building Community

Da Goon · 20-10-2007, 02:21 PM

I've started bulking up again recently and trying to keep it clean to keep my bf down. I am 200lbs and aiming for 240lbs as lean as possible over as many years as it takes. However, I have noticed that my muscle gains are up and down at the moment??? Which is ****ing me off, could be over-training I reckon.

My diet is:
Breakfast : Oats and 8 egg whites with 4 yolks, or 2 bagels and 8 egg whites with 4 yolks

Mid-Morning (2-3 hours after) : Bodytronics Weight gainer drink and a banana

Lunch: (2-3 hours) : large jacket spud/200g of chicken or 150g of tuna

Mid afternoon: Bodytronics Weight gainer drink and a banana

Dinner: Basmati Rice or Spuds plus 250g chicken/turkey or lean red meat plus veg

Supper: 2 scoops protein with 35g of Natty Peanut butter

Training:
20 mins Cardio in the morning - 3 to 4 times per week

Mon: Legs
5 min row/cycle/run
Leg Press
Squats
Lunges
Leg ext
Hamstring curls
Standing Calf raises

Tues: Chest, Tricep and abs
5 min row/cycle/run
Incline Barbell press
Flat bench press
Dips
Flyes
Close grip press
Skull crushers
Tricep pressdowns
Tricep dips
Lower leg raises
Weighted Crunches

Wed: off

Thursday: Back, Bicep + obliques
5 min row/cycle/run
Chins
Deadlifts
Bent Over rows
Cable rows
Dumbell curls
Preacher curls
concentration curls
Weighted Side bends

Friday: Shoulders + forearms
Behind-neck-press
Side laterals
Behind-back cable laterals
Behind back shrugs
Rear delt laterals
Forearm curls
Forearm reverse curls

- All sets 1 light warm-up followed by 3 sets (8-12 reps)

Long thread I know, but any advice would be much appreciated. Can post recent pics so that people can see what bodypart I should focus on more. Cheers fellas.

Five-O · 20-10-2007, 02:23 PM

weight fluctuating = water weight.

Lean muscle tissue takes a long time to break down, and I mean a long time, its water/glycogen mate. Better gettign used to it now. I can be easily 5lbs lighter in the morning than in the PM.

ParaManiac · 20-10-2007, 02:30 PM

Diet looks good

Training - id be tempted to drop to a 3 day routine and concentrate on the compounds.Far too much isolation for optimum growth.

ParaManiac · 20-10-2007, 02:50 PM

Mon - back/biceps - deadlifts,rows,chins,bb curl

Wed - legs - squats,sldl's,calf raises

Fri - chest/delts - bb/db press,dips,ohp,side lateral raises

Bulldozer · 20-10-2007, 02:55 PM

Quote:

Originally Posted by PARAMANIAC

Training - id be tempted to drop to a 3 day routine and concentrate on the compounds.Far too much isolation for optimum growth.

Agreed, especially the bold part.

ParaManiac · 20-10-2007, 03:08 PM

Quote:

Originally Posted by Bulldozer

Agreed, especially the bold part.

Why thankyou kind sir!

Da Goon · 20-10-2007, 03:43 PM

Yeah think a 3 day split will help - so keep the isolation stuff to a minimum, yeah?

Bulldozer · 20-10-2007, 04:05 PM

Quote:

Originally Posted by Da Goon

Yeah think a 3 day split will help - so keep the isolation stuff to a minimum, yeah?

Or scrap it all together!!!

If your goals are to just add as much muscle to your frame as possible isolation stuff aint gonna do a lot and may even hinder you as it will eat into your recovery powers.

Da Goon · 21-10-2007, 01:27 PM

Quote:

Mon - back/biceps - deadlifts,rows,chins,bb curl

Wed - legs - squats,sldl's,calf raises

Fri - chest/delts - bb/db press,dips,ohp,side lateral raises
__________________

What is ohp (overhead press?) and sldl's?

Bulldozer · 21-10-2007, 01:48 PM

OHP = overhead press

SLDL = straight leg deadlift

Da Goon · 21-10-2007, 06:50 PM

ahhh I see. Cheers bud :-)

20-10-2007, 02:21 PM	#1 (permalink)
Da Goon eating clucking chickens Join Date: Aug 2007 Location: Crawley Posts: 122	Need advice on training I've started bulking up again recently and trying to keep it clean to keep my bf down. I am 200lbs and aiming for 240lbs as lean as possible over as many years as it takes. However, I have noticed that my muscle gains are up and down at the moment??? Which is ***ing me off, could be over-training I reckon. My diet is: Breakfast : Oats and 8 egg whites with 4 yolks, or 2 bagels and 8 egg whites with 4 yolks Mid-Morning (2-3 hours after) : Bodytronics Weight gainer drink and a banana Lunch: (2-3 hours) : large jacket spud/200g of chicken or 150g of tuna Mid afternoon: Bodytronics Weight gainer drink and a banana Dinner: Basmati Rice or Spuds plus 250g chicken/turkey or lean red meat plus veg Supper: 2 scoops protein with 35g of Natty Peanut butter Training:* 20 mins Cardio in the morning - 3 to 4 times per week Mon: Legs 5 min row/cycle/run Leg Press Squats Lunges Leg ext Hamstring curls Standing Calf raises Tues: Chest, Tricep and abs 5 min row/cycle/run Incline Barbell press Flat bench press Dips Flyes Close grip press Skull crushers Tricep pressdowns Tricep dips Lower leg raises Weighted Crunches Wed: off Thursday: Back, Bicep + obliques 5 min row/cycle/run Chins Deadlifts Bent Over rows Cable rows Dumbell curls Preacher curls concentration curls Weighted Side bends Friday: Shoulders + forearms Behind-neck-press Side laterals Behind-back cable laterals Behind back shrugs Rear delt laterals Forearm curls Forearm reverse curls - All sets 1 light warm-up followed by 3 sets (8-12 reps) Long thread I know, but any advice would be much appreciated. Can post recent pics so that people can see what bodypart I should focus on more. Cheers fellas.

20-10-2007, 02:23 PM	#2 (permalink)
Five-O aka Jimmy Join Date: May 2006 Location: Barnsley Posts: 4,095	Re: Need advice on training weight fluctuating = water weight. Lean muscle tissue takes a long time to break down, and I mean a long time, its water/glycogen mate. Better gettign used to it now. I can be easily 5lbs lighter in the morning than in the PM.

20-10-2007, 02:30 PM	#3 (permalink)
ParaManiac Glão Join Date: Mar 2007 Location: Manchester Posts: 2,206	Re: Need advice on training Diet looks good Training - id be tempted to drop to a 3 day routine and concentrate on the compounds.Far too much isolation for optimum growth. __________________ Discount code BSD83

20-10-2007, 02:50 PM	#4 (permalink)
ParaManiac Glão Join Date: Mar 2007 Location: Manchester Posts: 2,206	Re: Need advice on training Mon - back/biceps - deadlifts,rows,chins,bb curl Wed - legs - squats,sldl's,calf raises Fri - chest/delts - bb/db press,dips,ohp,side lateral raises __________________ Discount code BSD83

20-10-2007, 03:43 PM	#7 (permalink)
Da Goon eating clucking chickens Join Date: Aug 2007 Location: Crawley Posts: 122	Re: Need advice on training Yeah think a 3 day split will help - so keep the isolation stuff to a minimum, yeah?

21-10-2007, 01:48 PM	#10 (permalink)
Bulldozer craving a pizza :( Join Date: Nov 2006 Location: Kent Posts: 2,384	Re: Need advice on training OHP = overhead press SLDL = straight leg deadlift

21-10-2007, 06:50 PM	#11 (permalink)
Da Goon eating clucking chickens Join Date: Aug 2007 Location: Crawley Posts: 122	Re: Need advice on training ahhh I see. Cheers bud :-)

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