admanirv

Okay ill cut to the chase.

few principle i have am i correct, please correct me?

1. slow reps 4 sets * 8reps increasing by 2kg each set
2. good form - ie not swinging arms about, and take things slowly pause abouting 3 secs rep at most
3. i eat about 3 small meals aday about 100ish protein i wieeght about 170 pounds
4. try and hit muscles from different angles
5. i have 2 shakes - 1 in moring and one in later afternnoon 8pmish
6.i eat protein b4 and after workout

im aiming for quite a bit of mass but slight toning - know it is hard too

thing is my typical routine is

monday - arms 4 excercises
tuesday - triceps 4 exercises
wed - shulder
thurs - rest
fri - badminton for 2 hrs
sat - chest
sun - kickboxing

any tips, and useful info people could give me, im slowing seeing gains in size but not much been traing solid now for 4 month previouslt did wieght traiign too in past.

Am i doing too much cv, this can hinder mass gaining, adn am my arms not gettign enough rest?

thanks

cv

overthepond

Your principles...Am I to understand that you eat only 3 small meals a day? Definitely need to eat more, 5-6. 100 grams of protein seems very very small. You should have 1 gram of protein per pound of lean body mass just to maintain. It seems to me that you are trying to bulk so eating is very important (go to the diet section and get more help there).

With your workout routine you don't do any back or leg work? Try doing something more to this style:

Monday - Chest and Biceps
Tuesday - Legs
Wednesday - off
Thursday - Back and Tri's
Friday - Shoulders
Saturday&Sunday - Off

You can keep the kick-boxing as a cardio. Throw a day or two More of cardio in that line up. You need to rest in order to grow though so make sure to get enough. If you want to bulk up lift low reps (4-5) with heavy weight.

One last thing....badminton? WTF

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Doublebase

Ugh. That thing is hideous. Do us all a favor and read the stickies. Your training is a mess as well as your diet. Read the stickies carefully then come back with a more educated program and diet.

admanirv

ok thanks for feedback im clearly not clued up as you guys, i have read stickys. why does everyone have to be nasty and unhelpful, im sure you guys started off one day like me one day, as we all do. wihtout others help you be stuck. i appreiciate help so far

Okay

i weight 165lbs ill have to eat 160grams or protein at least to maintain muscle mass.

If my workout is so shite then recommend one to me excluding legs!!

legs i do that in kickboxing and aint top of my list.

im going to eat 5 meals a day consisitng of a shake in morning 25grams of protein, sandwich - ham, another chicken sandwich, tuna, steak 35g then another shake in late afternoon with proper meals with brocoly carots and vitamin tablets = 30g + 30g + 30g + 30g + 45g + 25g = 160ish and total of 150g carbs.

though im worried about getting mega fat, hopefully kicboxing should sort some of this out.

though do i replisnish my proten after working out at kickboxing?

train on monday, wed, friday and sat.

have thurs off and sunday off.

consisting of:

monday = arms 4 excersies doing inner head outer head, full extension.

wednesday = triceps

friday = back and shoulders

sat = chest and abs

hopefully this should incortpare some rest

and ive been reading to alternate not do same shit week in week out. And no more than 4 exercises on each body part? is this correct?

is this better, if some could recomend a four day routine not doing legs for mass i would be greatful!

thanks for help so far

Doublebase

Read the stickies again. I see a little improvement. You want to eat around the same amount of carbs as protein maybe a little bit more. You said you wanted to bulk correct. Forget about your arms. You do not need all those exercises. A whole day for triceps??? Are you a professional BB? Here is a basic work-out for bulking.
Day 1: Legs
Squats 4 sets
Leg extentions 3 sets
Calf exercise 2 longs sets

Day 2: Chest Shoulder tris
Bench Press 4 sets
Inline Bench 2 sets
Military Press 4 sets
Skull Crushers 3 sets

Day 3: Back Biceps
Deadlifts 4 sets
Bent over rows 3 sets
Heavy bar curls 3 sets

The basic mass building exercises are Bench, Deadlift, Squat and Military press.

As for diet. I am also bulking BTW. I try to eat every 2-3 hours. I get around 220 grams of protein and 230 of carbs. Find things high in calories. Fruit is good. Get yourself some good whey protein supplement. Just keep reading and post questions if you have them.

admanirv

i appreciate your help

IXZYW

when would you rest on that routine? three days staright then rest? or would you break it up more?

P-funk

I would do that routine 3 days a week (mon, wed, fri).

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IXZYW

would it be overtraining if you threw in shrugs on day 3 and upright barbell rows on day 2 for shoulders?

Doublebase

Upright barbell rows are pointless for skinny guys. I'm pretty sure I read that hear. They are an isolation movement. Shrugs do not work your shoulders, they work your traps. I personally don't do any shrugs. I guess you could add them in. And yes I would split that routine up. An every other day thing.

IXZYW

i'm not skinny. just because i don't look like a fridge doesn't make it so.

admanirv

one more things, even on rest days do i need to still eat a high level of protein and carbs even though im not excercising?

regards

IXZYW

i don't have muscles popping out of my head or anything but from what i've read i would say yes because it is actually on your rest days when your muscles are rebuilding themselves and making new fibres. so in that sense, it is probably even more important on those days.

BulkMeUp

Hmmm.. looks your diet needs a lot of work. I suggest you go over to the diet forum. First read the sticky 'guide to...' there. Come up with a diet that suits your lifestyle using the suggestions in that sticky and post your diet in that forum. Meal by meal with all cals and macros and totals for a critique.

This wont happen if you fix your diet properly and pay attention to it.

The most important aspect of changing your body is diet. Training is actually the easy part. Thats what most of the experienced guys will tell you.