-S-K-

Been going at it quite hard on the same 5 day split alough lately i've been "slacking" as I keep running into colds and viruses. Right now I've got a throat infection, nasel infection and an ear infection all in one added to that im stressed out but im still trying to hit the gym as hard as I can. Basically I feel I am gaining size and pretty well, my chest, arms and back/lats are coming along nicely now. Im still somewhat lagging in the shoulder department so need some advice on that, anyway heres a pic, it's not great I know, took it with the webcam today just trying to do a bodybuilder pose haha.

Anyway my current routine is 5 days a week lifting, body fat has remained low alough I admit even though my stomachs flat there is some fat covering over the lower abs now lol but that's expected. Anyway, some tips? was thinking of doing shoulders and back (want that v-taper) twice a week to gain mass in them, opinions? Cheers all.

Attached Images

Picture 57.jpg (48.7 KB, 463 views)

Geo

What is your diet like dude?? Can you post up it up, as that will be the first think to look at to gaining more size.

And also your Stats, height, weight etc.

Iv always like chin up with some weight hanging off me for back, along with doing Deads, T-Bar, Bent over row, and Seated Row.

For shoulders, i normaly Pre exhaust with Side Laterals, then straight onto Run the Rack shoulders presssing for 3 sets, pretty much gubbed after that, then some rear delts, and shrugs.

I see your in Scotland dude, where abouts??

Geo

-S-K-

Ok first of my diet isn't amazing due to the fact I've been ill and what not but I was going to start my diet, I won't start for a few weeks though as I want to cut a lil bit off as I haven't done cardio for like 4 months (bad I know). Diet would be something like:

Meal 1 (8am): 2 wheetabix in skimmed milk 60g oats, 30g whey protein
Meal 2 (11am) (pre workout): 50G oats + 30g whey
Meal 3:(1pm) (Post workout): 50g corn starch + 60g whey + Banana
Meal 3:(2pm) 2 Slices wholemeal bread + chicken cuts and lettuce
Meal 4:(5pm) Steak/Chicken/Fish + Veggies + Potatoes
Meal 5:(8pm) 1 avocado plus tin of tuna
Meal 6:(11pm)Casein or whey shake

Just typed that up now so no exacts. Theres something up with my back, im gonna go see a physio basically if I try any deadlifts, t-bar rows, squats I get a sharp pain in the lower back. Whats run the rack shoulders? Im from Edinburgh m8. Cheers for the reply.

-S-K-

Meant to put in stats:

Age:18
Weight: 14 stone
Height: 6'2
bodyfat: ? around 10% according to these scales it's 9.4% last time I checked but it will be innacurate.

cellaratt

What are wheetabix...? ( Lost in translation )

__________________
The little men who live behind my eyes and scream directly at my brain told me to tell you hello.
The only thing more expensive than education is ignorance.
On the journey of life I choose the psychopath
If your not part of the solution than your part of the problem.
I'm like a Super Hero with no powers or motivation.

Geo

http://www.weetabixusa.com/

Geo

cellaratt

Thank you

__________________
The little men who live behind my eyes and scream directly at my brain told me to tell you hello.
The only thing more expensive than education is ignorance.
On the journey of life I choose the psychopath
If your not part of the solution than your part of the problem.
I'm like a Super Hero with no powers or motivation.

-S-K-

A small update, im still suffering from pains here and there, in wrist, in forearm, in lower back etc. Sharp pains and bad pains. I should take a week off or two but can any of you guys give me some advice? I get withdrawl symptoms, scared incase I lose mass lol. so what you reckon? one week or two weeks off? and what should I do in those two weeks? I would like to cut up in all honesty, I dont have much fat really but theres some fat brewing on the very lower stomach. Thats another thing, my mid section is solid, the abs are solid there and it's tight and firm. But my lower stomach is pretty crappy in all honesty I really want to sort that out and have a good looking lower stomach so help appreciated on that issue.

Diet as well, keep protein high, cardio? routines? etc. Any help is appreciated. Thanks.

Con

Your training five days per week heres the problem!
When i cut training down to 4 days per week i grew tons more now i cut it down to 3 days per week and expect even more gains!

PRL

Well said.


Your not giving your body time to grow and repair.

3 days a week is all thats needed. Bit worried about all the pains and infections your getting though.

__________________

To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

EFBB Leamington First Timer Champion 2004
UKBFF Midland Classic Inter Over 80 Champion 2006
UKBFF Midland Classic Overall Champion 2006
NABBA Midlands Mr Class 2 Champion 2008


To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

-S-K-

5 days week but the split is, monday chest, tuesday legs, wednesday shoulders, thursday back, friday arms. Like that. The infections are gone now though, just lil aches and pains to go. I could go down to a 4 day split then. Cheers.

fozyspilgrims

I personally find training 5 times per week too much as i still feel stiff from the day before. I train Mon, Wed and Fri.:lift:

__________________

To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.


If you want 5% of your first order use code MP50808

bigden

i agree cut it dwn to 3 and u will benefit much more, i currently do mon weds fri also
p.s sick quads PRL look awesome man

hackskii

I did the exact same routine as you on the 5 day split, it didnt work that well for me.
Not enough time for recovery.
Your shoulders if you are hitting rear delt will be hit on back day on Thursday.
Thursday back routine will hit bicep indirectly on Thursday and you are doing bicep and tricep on Friday.
I would have a day off between workouts.
If you took a week off you wont lose anything, in fact you will be ready to hit it hard.

I bet on that routine your strength has stalled some right?

__________________
"Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin


Scott


To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

Five-O

Con is correct, cut down the training and volume, it will allow you to approach compound exercises not giving a sh1t if you cannot do tons of exercises afterwards, as long as your heaving the poundages.

My arms actually got smaller as an example when I went back to a conventional 4 a week training plan from a powerlifting routine which was 3 x per week.

__________________

To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.