What am i doing wrong

**hijack911** · 11-26-2004, 11:31 PM

Basically i have been hitting up the gym off and on for a couploe of years. I recently got back into it a lot. 3-4 days a week. I have a moderetly slow metabolism. I used to weigh 215 5 years ago but cut it for some reason and have been 170-180 ever since. I am 6'.
Anyway my workouts are usually 1 hr and consist of 1 main body part each day. I also do 3 sets of everything doing 8 reps each. I start 10 under my highest for 8 and go to my highest for 8. Weights are listed below

Example scedule. (BTW i add 5 each set)
Monday - Bench 210-8 215-8 220-8
Incline - 150- 8 155-8 160- 8
Decline - 180-8 185-8 190-8
Cables 50-8 55-8 60-8
Tricepts 50-8 55-8 60-8

Wed. Standing dumbell curls (each hand) 35 40 45
Preacher 80-85-90
consentrated 25-30-35
skull crushers 45-50-55
cable curl 85-90-95

Thurs. Lat pull downs in front 115-120-125
Seated row 110-115-120
Dumbell raises (out to the sides standing up) 20-20-20
Raises straight out 20-20-20
Consentrated machine pull downs (plates on sides)185-190-195
Dumbbell rows 50-55-60

Now I usually then do something Sat like bench again or whatever is next in my routine. If i finish Thurs with back, sat ill do curls etc.

I then repeat. Days vary.
I relaly havent seen much gains other than lifting the same weight and increasing a bit. I havent gotten huge (a tiny bigger). What am i doing. I want to be tight and get bigger and cutter

I usually sleep 7-8 hours a night and eat chicken salad hogie or sausage egg and cheese or tuna hogie for lunch and not much at night. I dont drink reg soda and only diet. Should i eat pasta or what. Wont i pack the lbs back on though since it seems carbs kill my system and make me gain weight. I mean i did lose a lot by cutting out sugar.

I want to be tight and look good not like some of those 250 lb guys do who are fatter but stong as hell

**Duncans Donuts** · 11-27-2004, 12:35 AM

That is a horrible workout..no leg work, no primary back work (bent rows, deadlifts) not a whole lot for your shoulders...

Where is the abdominal work? And if those workouts take that long, you're probably doing something wrong.

**MeLo** · 11-27-2004, 12:53 AM

you need to learn about nutrition first here -> Guide to Cutting, Bulking & Maintenance

duncans right when he said there is no leg work. i see you ponder too much about your arms and chest

**hijack911** · 11-27-2004, 02:37 AM

I actually run. I play paintball and am always practicing so i get a good leg workout. I also do crunches at night

**MeLo** · 11-27-2004, 03:13 AM

ah. the old 'bcos i run i dun need to do resistance exercise for my legs' reason.
well,alright

**KarlW** · 11-27-2004, 04:10 AM

yup. your split looks like this, correct me if I am wrong:

Mon - chest/triceps (though mostly chest, what do you do for triceps anyway?)
Wed - biceps/triceps (you have only 1 exercise for triceps here, and you already did them on Monday?)
Thu - back/shoulders (this workout starts well but then you only do raises for shoulders)

Look here for a split aimed at building:

Benching and workout routine...

**JerseyDevil** · 11-27-2004, 04:34 AM

You don't mention how much you run. Running while trying to put on size is counterproductive. You don't eat much at night? You need to get your diet in order if you expect to grow.

**Duncans Donuts** · 11-27-2004, 01:15 PM

Running doesn't make your legs stronger in the way you're probably wanting - in fact running will probably hurt you in terms of buffing yourself up.

If you ignore legs, your body will suffer.

**hijack911** · 11-29-2004, 07:52 AM

Well first off. How does the routine look. What can i change. BTW on Bicep day i do do military press. I mean what should i be eating. I want to get tighter and but this extra cargo and make it into a little muscle. What should i be eating

**BulkMeUp** · 11-29-2004, 10:34 AM

Originally Posted by hijack911

What should i be eating

The sticky 'guide to cutting....' in the diet and nutrition forum has a lot of great info.

**soxmuscle** · 11-29-2004, 04:08 PM

First off in terms of training, I suggest getting a strict routine that your going to be set on doing rather than the "eh, should i or shouldn't i workout today" attitude. Either say I am going to be working my ass off 4 days per week or 3, and set a routine to your liking.

Monday: Biceps, Triceps, Back
Wednesday: Legs
Friday: Chest, Shoulders

or

Monday: Back, Biceps
Tuesday: Chest, Triceps
Thursday: Legs
Friday: Shoulders

Something like that would work. I really think going into the week knowing when you will and will not workout is perfect. Consistency has alot to do with building muscle.

**MeLo** · 11-29-2004, 04:52 PM

Originally Posted by soxmuscle

Monday: Biceps, Triceps, Back

to make it better Monday: Back,Triceps,Biceps.

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