I realize I haven't been on my bulk cycle for long (two months), but I have been working out solid for the last two years. I realized I've been doing some things wrong after reading the forums at this and other sites, so I've re-worked some things and I'm still refining my workouts until I get them exactly correct (the right split, number of sets, reps, types of exercises, etc.).
Here's the problem: I took my measurements three months ago right as I was beginning a split routine (after previously doing nothing but full body workouts every other day). Ok, it's three months later and my measurements haven't changed even a quarter-inch. Do I just need to be patient? I thought the gains would be a little quicker than this, and I'm not expecting inches or anything, just some kind of increase.
Is this normal or do I need to change things around some more? Up until this week I think I may have still been doing too many sets, so I've cut that back some more.
3x8 skull crushers supersetted with lying extensions
3x8 weighted back-the-back dips
dropset of cable extensions to failure
3x8 military press
3x8 front and side lateral raises
Wednesday - Abs and legs
4x25 incline situps
3x15 cable crunches
3x8 hanging straight leg lifts
3x8 narrow stance parallel squats
3x8 wide stance parallel squats
3x8 calf raises at Smith machine
3x8 leg extensions
3x8 leg curls
3x8 leg press
3x8 calf press
Friday - Back and Biceps
3x8 wide grip pullups
3x8 deadlifts supersetted with shrugs
3x8 seated cable row supersetted with bent over dumbbell row
3x8 lat pulldown
3x8 standing row at Smith machine
3x8 lower back machine
3x8 EZ curl bar curls supersetted with concentration curls
3x8 dumbbell preacher curls
dropset EZ curl bar curls to failure
For cardio, I do taekwondo three nights a week for an hour at a time. I've quit all other running/elliptical machines because of the bulk cycle.
I'm eating six meals a day, and trying to get double my weight in protein. It generally breaks down like this:
7:30 - 1 cup of non-fat yogurt, glass of 1% milk, natural peanut butter & honey sandwich and a bowl of oatmeal;
10:00 - natural peanut butter & honey sandwich, banana + 2 glasses of water;
12:00 - one serving of vegetables, apple and peach or grapes, chicken breast or other lean meat, 1 cup non-fat yogurt + 2 glasses of water;
2:30 - 3:00 - 1 serving of non-fat cottage cheese, apple or banana or peach + 2 glasses of water
Post-workout - 1 protein shake made with whey, 1% milk and either blueberries or a banana
Dinner - 2 servings of vegetables, chicken breast or other lean meat, some type of starch (potato or rice), sometimes some type of bread + 2 glasses of water
I have been slowly gaining weight on this diet (and increased my waistline), but haven't seen the muscle gains. Thanks for the help.
Your diet doesn't look to bad to me, I would limit the supersets to once a month though.
The problem with them is that you cannot do as much weight because your doing so many reps (16 total per set with the two exercises).
IMO, your also doing way to much for Abs, two or 3 sets total is all you really need.
Cut your volume down and up your weight and I think you'll see the gains your wanting.
Thanks, Scotty. Consider the supersets gone, and I'll cut back on the ab work. I was really doing the supersets trying to get good vascularity, but I suppose that will come whenever I decide to go on a cut (which isn't going to happen until I start seeing some gains!).
Hey Brad dont mind if i put my two cents in do ya??
I been working out with my lil bro since Jan and we seen nothin but gains.
We do 2 sets with 8 -12 reps Try and make failure at 7-8 reps so youre partner can spot another 2. This gives 'total' failure (and hurts like hell)
For each muscle group only do 3 different exercises
We like Scotty only do 3 sets for abs but do them each time we work out Mon Wed Fri.
Also make sure you get good sleep time your body needs to recover and sleep is the best time for that so Nighty night
I'll post you our full routine if you want (or pm it)
Good point, but he says he hasn't grown even 1/4" in 3 months in any measurements. I look at all measurements, but in general I know my arms best, if I don't add 1/8" in 2 weeks then something is wrong, the last 1/8" took me 3 weeks though.
I noticed almost immediately (in January when I started my 2nd trip down bodybuilding lane) that my triceps and delts were growing.
I am genetically very thick (and a wee bit tubby - ignoring the diet problem of course ).
I've really noticed major growth in my biceps as of late due to a routine change, and massive addition of plates to my routine.
Be patient. It will make all the difference in the world when you go to look in the mirror and you see an extra ounce of flesh where you didn't have it before. (If it's extra fat, then it's a bad extra ounce. )
Those who trumpet their sufferings are most deserving of misery.
I know genetics can play a part, but I'm not willing to accept that as an excuse for myself. I'm 6', 198 pounds with a ecto/meso frame and I'm not going to accept 16" arms, plain and simple. Through my diet I've slowly been gaining some weight (which is good, I don't want to just throw on pounds and pounds of fat), so I know I'm doing something right in that respect.
It's hard for me to tell if I am any more defined than 3 months ago because I'm not in horrible shape to begin with. I've gone back and re-worked all my routines, cutting back on the sets (and exercises in some cases, such as abs and biceps) and increasing the weight. I'm going to give this a try for a month and if it doesn't work out I'm going to move on to Mudge's HST plan (thanks) and give that a shot for awhile.