Thread: i'm a little confused :S

I don't think I would say any of this is flawed.. training looks pretty good. But after doing this routine for three months, it's time to spice it up. Are you increasing your weights and/or reps as you go along? Add another set to each movement. Then after about 2 or 3 weeks, up that again to 5 sets for a couple more weeks, then repeat from 3 sets. Periodizing will probably do the trick. Your body may just have adopted. Do a search for routines like P/RR/S and see if something like this appeals to you.
Also, 1 gram of protein may not be enough. Try upping your protein to 1.5 grams per lb and see if that helps. What are you specific macros?

try doubling your protein to 300g/day and bumping up your calories to 4000 at least. This is so often the answer - 'eat more' .
you need to gain some weight if you want to gain some significant amount of strength.Embrace the fat. How tall are you?

has anyone had or seen anyone get success with doggcrapp training? i already take my sets to failure and the balls out approach to DC kind of appeals?

No need to go to failure on every set. Too taxing on the CNS. Going to failure on the last sets only is plenty.
Muscles only grow if the body feels the need to add muscle. To make the body feel the need to grow, it needs to be challanged more than it was on every last training session. Do this by varying your weight, reps, sets, rest and progression. This in conjunction with proper diet will get you growing. First get your protein increased. Next, get some periodization into your training. See how your body reacts to this and adjust as needed.

No, i'm a little confused.
This was your routine 33 days ago
does this look ok?
Now you have been on this routine for 3 months
Doesn't add up

i tried that for a very very short time and didnt really like it so the routine above has been the main for one for about 3 months bar the odd week where i though i'd try something different

i'll take your advice fmj and see if i can make some tweaks, but has anyone done DC training?

Originally Posted by jon1234

i tried that for a very very short time and didnt really like it so the routine above has been the main for one for about 3 months bar the odd week where i though i'd try something different

I simply don't believe you.
I was the one who told you to go heavy and keep the reps between 5-8, and you agreed and changed your routine.
It's all in that thread I linked.

lol.. PushandPull, callin' him out.

Jon, just stick with a routine and hit it hard. Up your protein, periodize and you'll make some progress.

Originally Posted by jon1234

i have been doing my current routine for about 3 months, but i don't seem to be getting very good gains in str, size or weight not sure what s wrong. I am 150lbs, 24 years old, eat approx 150+g protein a day and approx 3000 cals i don't think its my diet if anyhting i've gained a little fat. My current routine is:

day 1: upper push
chest bench press 3 sets 5-8 reps
dumbell flies 3 sets 5-8

shoulders military press 3 sets 5-8 reps

triceps french press 3 sets 5-8 reps

day 2 rest

day 3 upper pull
back pull ups 3 sets
one arm dumbbell row 3 sets 5-8 reps
traps shrug 3 sets 5-8 reps
biceps dumbbell curls 3 sets 5-8 reps

day 4 rest

day 5 lower
quads squats 3 sets 5-8 reps
hamstings dumbbell curls 3 sets 5-8 reps
lunges 3 sets 5-8 reps
calfs dumbbell steps up 3 sets 5-8 reps

when i say 5-8 reps, the weight is light enough to complete 5 good form reps but heavy enough to do no more than 8.

im thinking of trying something radically different like DC training?

I just can't see what is SO floored with my routine that i'm prevented from making any decent gains? I know that there are little things i can change here and there but can anyone see anyhting that IS MASSIVELY FLOORED? i'm an ectomorph and find it very difficult to put on weight

now it's time to ADD THE WEIGHTS....

If you find it difficult to put on weight - eat more.

That said, if you've been on the same program for 3 months i would bet that thats the problem, especially if you're not using periodization.

Getting stronger doesn't just happen - you won't just wake up one day and suddenly have an extra 20lbs on the bar.

What exactly have you planned in your training to stimulate any size or strength gains?

how do you mean gazhole? what have i planned in my training to stimulate gains :S i go to failure i lift heavy my workouts are less than an hour i think im doing what i can?

Originally Posted by Gazhole

If you find it difficult to put on weight - eat more.

That said, if you've been on the same program for 3 months i would bet that thats the problem, especially if you're not using periodization.

Getting stronger doesn't just happen - you won't just wake up one day and suddenly have an extra 20lbs on the bar.

What exactly have you planned in your training to stimulate any size or strength gains?

What Gaz means is highlighted. Check out the link in periodization..

right thanks for the advice, so i should change the weight so its lighter and do 8-12 rep range for a while? How often should you rotate between the different rep ranges? And currently i do every 5-8 rep range to concentric muscular failure, do you do that in the 8-12 rep range? And how does lifting lighter weights force your muscles to adapt?

The only way you will get stronger or bigger is to progressively overload your body. I.E. - to do more than you did before, and improve that way consistently.

Doing 3x5-8 constantly isn't providing any reason for your muscles to get bigger, because they can already do 3x5-8 easily.

You need to plan into your training how you will go about progressively overloading your body. Either by gradually increasing intensity, volume, density or anything else you can think of.

The only way to be more is to do more!

but that is what i have been doing? i start off with a weight where i may be able to do 7,6,5 for my sets, next week same weight and i can do 8,8,7 so next week i'll up the weight? That is progressive overload? I have upped the weight but just don't feel i have got THAT much stronger? I have got stronger and can lift more but it takes a long time to progress? Maybe i'm just expecting to much?

what about if i do the same workout but use a rep range of 5-12? I start one week with a weight i find difficult to lift past 6 or 7 per set, as i get stronger i should be able to do more repetitions with this given weight, normally i would up the weight when i can do 8 reps with a given weight, but what if i keep that weight until i can hit 12 a set and then the next week up the week that way i'd be constantly changing rep ranges? and not just stuck between 5 - 8 i'd frequently work in the 8 - 12 range?

The point Gaz is making is that you've already done 3X5-8. That includes 3X6 and 3X7, etc. You're body isn't challanged by this so it sees no reason to make any kind of gains. The key word he used is PLAN. Have a 6 week routine planned out that you can follow and easily determine if it'll be effective or not. As an example:

Week 1-2, 3X1-5
Week 3-4 4X6-12
Week 5-6 5X1-5

You can do it anyway you like but it should progressively get more challanging.

It doesn't happen overnight no, but a few reps here and there might not be enough of a progression to stimulate gains. In terms of size, diet really is the biggest factor, though.

For example, a simple periodization plan could be:

Week 1 - 3x5
Week 2 - 4x5
Week 3 - 5x5

Now increase the weight and start back on 3x5 again.

Let's see your diet. It sounds decent compared to most people who just say they eat right without giving more information, but I'm no longer surprised by the amazing garbage people think it healthy eating.

How is your peri-workout nutrition? That can make a pretty substantial difference.

Are you monitoring changes in your weight? Is it changing much at all? If not, it might be time to increase calories again. In the past, I've had to eat as much as 25 calories per pound of bodyweight to try and add some size when I was the most active I've ever been.

Are you truly pushing yourself in the gym? Be honest with yourself.

Are you seeing progress in terms of the weights you move without concomitant increases in muscle mass? Did your weights improve, then stagnate or go back down?

ok, i push myself in the gym i take every set to failure not sure you can get more pushing myself than that, strict with form, explosive concentric portion, 3-4 second eccentric. My diet is as follows roughly this isnt every day but you'll get the idea:

breakfast:
protein shake with 300ml milk = 200 cal and 27g protein
ready brek with syrup and milk = 250 cal approx 10g protein
one tbsp olive oil, one tbsp flax seed oil = 150 cal

lunch
something like baked beans on a few slices of toast, poached eggs on few slices of toast, and a yoghurt, always make it to approx 500 cal and 20-30g protein

mid afternoon snack
protein shake with 300ml milk = 200 cal and 27g protein
granola bar = 200 cal
piece of fruit ie banana = 100 cal

dinner
something like stir fry, fajita's, roast dinner, shepherds pie, something like that with plenty of meat and veg, approx 600 cal 20-30g protein.

supper
yoghurt, glass of milk, peanut butter sandwich

before bed
one tbsp of flax oil and one tbsp of olive oil.
One slice whole grain bread
One mini protein shake approx 18g protein

How are you getting your macro numbers?

I plugged that stuff into fitday.com and the calories are there but the macros don't add up to what you have.
Fats look good, carbs are high and the protein is low with most of it coming from shakes.

You should ditch the flaxseed oil and take fish oil pills. Much better source of EFA's.

Okay, diet sounds pretty decent. I don't think it's good if you truly goto failure on every set. When most people say that, they don't really understand what true muscular failure is.

Also, you didn't answer my other questions.

ok peri workout nutrition...what peri workout nutrition i dont normally have anything but water!!! I have always had a substantial meal/snack 45 mins before working out and then a post workout shake with carbs in 3:1 or 4:1 ratio. Whats good for a peri workout drink? In 3-4 months i've gained maybe 8lbs but i dont know how much is fat and how much is muscle. Weights have gone up but not as much as i'd have thought, maybe its me being unrealistic though. I train in the 5-8 rep range but im going to start training in the 5-12 rep range and get a mix of high and low reps.

on a side note what effect does dehydration have on muscle growth?

[IMG]file:///C:/Users/Jonathan/AppData/Local/Temp/moz-screenshot-2.png[/IMG]on another side note wtf is this really necassary?

Define "nessesary"? He didn't do it because he NEEDED to.

he did it because he is a prick? if you don't want to help just don't come into this thread...?

Originally Posted by jon1234

ok peri workout nutrition...what peri workout nutrition i dont normally have anything but water!!! I have always had a substantial meal/snack 45 mins before working out and then a post workout shake with carbs in 3:1 or 4:1 ratio. Whats good for a peri workout drink? In 3-4 months i've gained maybe 8lbs but i dont know how much is fat and how much is muscle. Weights have gone up but not as much as i'd have thought, maybe its me being unrealistic though. I train in the 5-8 rep range but im going to start training in the 5-12 rep range and get a mix of high and low reps.

on a side note what effect does dehydration have on muscle growth?

That sounds about perfect for nutrition around your workout.

If even half of that is muscle mass, then you are making good progress! I have to tell people all the time, that muscle takes years to build. There are a multitude of factors that go into it, but once you reach a certain point even 5 pounds of LBM in a year is an accomplishment.

Gaining muscle is pretty hard, but losing fat is easy. Unless you are grossly overweight, you can drop quite a bit of fat in a few months. By the same token, you are probably going to pack on only a couple pounds of muscle mass at best, unless you are a complete and utter beginner. Even then, there are, like I said, a lot of contributing factors.

Hydration status can potentially impact all kinds of things, because water is used in tons of chemical processes throughout the body. Also, being dehydrated can negatively affect performance, which in turn will negatively affect results. I can't quantify the potential difference though.

Originally Posted by jon1234

he did it because he is a prick? if you don't want to help just don't come into this thread...?

I did it because you're a liar who is wasting everybodys time.