Thread: need some advice

Are you gaining weight?

Are you gaining strength?

hi. yes we are gaining strength and weight

Are you gaining strength?

How many days a week are you doing this workout? Have you been doing this for 13 straight months without any time off?

Hi. yeah we do this 3 times a week and havent really had any time off. I thought if you had time off then we would lose strength and lose progress

We normally have a days rest inbetween sessions
We fit it in at like 6 at night then and it takes us around 2 hours

and i have some sort of pain in my left shoulder. and it hurts. its like some sort of shockwave pain going down the top half of my arm each time i push up on the barbel in an exercise. but i just fight through the pain

Originally Posted by ragez

Hi. yeah we do this 3 times a week and havent really had any time off. I thought if you had time off then we would lose strength and lose progress

We normally have a days rest inbetween sessions
We fit it in at like 6 at night then and it takes us around 2 hours

I would bank on this being the main reason you're starting to get tired all the time. To put this in context i take a full week off for every 4-6 weeks of training!

You need to give your bodies a break! Theres absolutely no reason why the strength you've built up over thirteen months will disappear in a week. It takes time to build up and it takes time to lose it.

Training is incredibly stressful on your body, and the longer you train without rest it gets harder and harder for you to recover. Often times after a week off i come back stronger, this is because i've had a chance to fully recover and repair.

Take a week off right now. Maybe even two. I would bet money on you coming back better that you are now.

Take the time off to design a new workout program, after over a year its probably time to change things a bit. We can help you with that.

Hi Gazhole. cheers very much for helping

do you think we should do some cardio in this week off? Will we lose anything if we do cardio? We eat as much protein as we can and normally eat what we want.

We are not so much bothered about abs as long as we dont get a pot belly or just a gut.

What new exercises would you fellers recommend for size. But all in all guys are we on the right tracks here if we want to build size. Will doing cardio affect it.

Thanks again

EDIT- Also is drinking lots of milk good. cheers

Don't worry about getting fat. If you get fat you can cut it off again later. Getting a little soft around the edges is the best way to bulk. In fact its the only way to bulk properly. Putting on weight means eating more calories than you need, this is true for muscle and fat because both are byproducts of that calorie surplus. If you want appreciable muscle gain, get ready to put on some fat as well.

And no to the cardio - a week off is a week off. If you were taking a regular week off every 4-6 weeks i'd say yeah, one or two sessions of cardio might be a good idea. The fact of the matter, though, is that you're probably overtrained to shit and need a full 100% week of rest.

Your workout is okay, you're focusing on big compound movements which is great, but i think a change would be in your best interests. My advice would be create two workouts and alternate them back and forth. Something like:


Workout A (Lower Push, Upper Pull): Squats, Bent Over Rows, Lunges, Chinups, Curls.

Workout B (Lower Pull, Upper Push): Deadlifts, Bench Press, Good Mornings, Military Press, Tricep Extensions.


Then you can do something really simple and assign a different rep-range to each day of the week you train (Monday, Wednesday, Friday?). This ends up being a two week split because the first week you'll do A/B/A and the second week youll do B/A/B. So with a different rep range on each day of the week, you'll cover pretty much everything in those two weeks and will add a little variation to your training.

I cover something similar to this on my site so take a look. I've also written an article on simple bulking:

getlifting.info » The Texas Method

getlifting.info » Bulking for Idiots and Lazy People: Part I (Diet)

You're pretty much doing all the exercises you need, but adding in a little more and splitting it into two workouts is gonna promote new growth. After a year you're probably reaching the point where you need to be varying your training more aswell. Doing the same thing three times a week will start to stop working.

I think you'd see great growth on a program like this, but only after a good solid week off.