Thread: anyone else have a stubborn muscles?

at 15 you should be growing like a weed.....what is your diet and how do you train?

Originally Posted by kenwood

does anyone else have stubborn muscles?

Yeah, every time I reach for ice cream!


Seriously though, what muscle(s) are you talking about?

Some muscles develop and grow faster than others and you can always adjust your training to accommodate the difference(s). Like for instance, if your back is developed to a higher degree (symmetrically) than your chest, you can do less work for your back (like a maintenance routine) while adding extra sets and/or exercises for chest, or training the lagging bodypart by itself, or training it first in your workout when you have the most energy, etc. It's really along the lines of priority training for a body part(s) which lags behind.

You're still pretty young, hang in there and you'll see improvements as you continue to train and eat to grow.

Originally Posted by kenwood

does anyone else have stubborn muscles? i hate them they are soo hard to make them grow!!

It takes some hard work and dedication, yes. All the more reason to be proud for every pound of muscle you add though. If you are having trouble gaining mass all around, then I am willing to bet it is your diet that's the problem. From my experience, any sound training protocol will work reasonably well if you are eating a hypercaloric diet. Count your calories, and make healthy food choices.

Shit... @ 15 he could eat a bowl of cowshit & make gains

But chicken & tuna would be better -

Originally Posted by The Monkey Man

Shit... @ 15 he could eat a bowl of cowshit & make gains

But chicken & tuna would be better -

Yeah probably. The thing is, he would probably have to eat about 25 bowls of cowshit. At 15 his metabolism is through the roof. I know. At the age of 20 and only a bodyweight of 185, I have to eat around 25x my bodyweight in calories to start noticing weight gains. It is kind of ridiculous.

i'm starting a new routine mon. it this
mon.-back,bi's*
tues.-chest*,calves
wed.-off/cardio
thurs.-thighs,abs
fri.-shoulders*,tri's
thats my split if you want me to post my exercises for each muscle just tell me and also i put a star thing by the muscles lagging(won't grow) and i'm goin to try partial reps for the muscles lagging..i'm not sure if they will help me or not what do you suggest and my diet is shit!!!!!!!!! i basically eat what i want when i want..lol..i guess not good and i only drink water and take creatine

Originally Posted by kenwood

i'm starting a new routine mon. it this
mon.-back,bi's*
tues.-chest*,calves
wed.-off/cardio
thurs.-thighs,abs
fri.-shoulders*,tri's
thats my split if you want me to post my exercises for each muscle just tell me and also i put a star thing by the muscles lagging(won't grow) and i'm goin to try partial reps for the muscles lagging..i'm not sure if they will help me or not what do you suggest and my diet is shit!!!!!!!!! i basically eat what i want when i want..lol..i guess not good and i only drink water and take creatine

That's a good idea - post your exercises, lagging muscles, and diet would be good too.

I have a feeling they're not lagging as badly as you think. Everyone and their brother thinks their chest and biceps are lagging, because that's what everyone focuses on. Post some pictures too, if you can. People can be their own worst critics a lot of times, and it definitely helps to have a 3rd party opinion.

However, posting your training routine would be a good idea. Sticking your diet in the diet section also couldn't hurt.

mon.:biceps-wide grip bb curls 3x8,6,4
close grip bb curls 3x8,6,4
rev bb curls 3x8
preacher curls 3x8

Back-deadlifts 4x8
bentover rows 3x8
lat pulldowns 3x8
t-bar 3x8
------------
Tues:chest-incline press 3x8
benchpress 4x8
flys 3x8

calves:calf raises 4x8
leg curls 4x8
------------------
wed:0ff/cardio 45min prolly
------------------------
thurs:thighs:squats 4x8
leg extensions 4x8

abs:knee raises 3x8
oblique knee raises 3x8
side bends 3x8
decline situps/crunches 3x8
---------------------------
Fri:shoulders:military press 3x8
front raises 3x8
lateral raises 3x8
bent over lateral raises 3x8
THEIR YOU HAVE IT

On back day you should be doing back exercises first. Heavier movements and larger muscle groups should go first. Furthermore, you don't need 12 sets for your biceps. Try cutting that in half. I think this may be the problem with your lagging biceps, if they are truly lagging behind.

I would do flat pressing before you move to incline pressing. Incline presses do not stimulate the chest as much as a flat press, especially considering most incline benches I see are at a 45 degree angle. Furthermore, I think you should consider doing some decline pressing.

Get some good mornings or a deadlift variation on leg day. Glute ham raises would also be good. You need a movement that works on knee flexion and/or hip extension.

Maybe you should give upright rows a try instead of front raises? Your shoulder routine looks fine really, but it's just a thought.

ok soo this? upright rows....benchpress first on chest....add some decline.....cut biceps sets in half?

My biceps = stubborn

omg....lol.lol.lol no one noticed i left out triceps? i do this for tri's cg bench press 3x8,skullcrushers 3x8,triceps pushdowns 3x8 and thats all

My triceps are stubborn.

Originally Posted by kenwood

omg....lol.lol.lol no one noticed i left out triceps? i do this for tri's cg bench press 3x8,skullcrushers 3x8,triceps pushdowns 3x8 and thats all

Well, if your triceps are continuing to make progress and it's not a weak point, then don't mess with the routine.

or is this workout better basically more compound movements????
mon.back:stiff-legged deadlifts3x8
bentover rows 3x8
bentover two-arm long bar row 3x8
cg lat pulldowns 3x8
wide grip lat pulldowns 3x8

Biceps:bb curls 3x8
preacher curls 2x8
hammer curls 2x8
---------------------
tues.chest:bb benchpress 3x8
chest fly's 2x4
decline press 2x8
incline press 3x8

calves:calf raises 3x8
seated calf raises 3x8
-------------------
wed:0ff/cardio 45min
-------------------
thurs:lying leg curls 2x8
seated leg curls 2x8
deadlifts 3x8
bb lunges 3x8

abs:knee raises 3x8
oblique knee raises 3x8
decline situps/crunches 3x8
side bends 3x8
-------------------
fri.shoulders:clean and press 3x8
upright rows 3x8
shoulder shrugs 3x8
bent over lateral raises 3x8
lateral raises 3x8

triceps:cg benchpress 3x8
rev. tricep benchpress 3x8
db skullcrushers 3x8
tricep push downs 2x8

do you think the one i above is better or this?

or is this workout better basically more compound movements????
mon.back:stiff-legged deadlifts3x8
bentover rows 3x8
bentover two-arm long bar row 3x8
cg lat pulldowns 3x8
wide grip lat pulldowns 3x8

Biceps:bb curls 3x8
preacher curls 2x8
hammer curls 2x8
---------------------
tues.chest:bb benchpress 3x8
chest fly's 2x4
decline press 2x8
incline press 3x8

calves:calf raises 3x8
seated calf raises 3x8
-------------------
wed:0ff/cardio 45min
-------------------
thurs:lying leg curls 2x8
seated leg curls 2x8
deadlifts 3x8
bb lunges 3x8

abs:knee raises 3x8
oblique knee raises 3x8
decline situps/crunches 3x8
side bends 3x8
-------------------
fri.shoulders:clean and press 3x8
upright rows 3x8
shoulder shrugs 3x8
bent over lateral raises 3x8
lateral raises 3x8

triceps:cg benchpress 3x8
rev. tricep benchpress 3x8
db skullcrushers 3x8
tricep push downs 2x8

do you think the one i above is better or this?

or is this workout better basically more compound movements????
mon.back:stiff-legged deadlifts3x8
bentover rows 3x8
bentover two-arm long bar row 3x8
cg lat pulldowns 3x8
wide grip lat pulldowns 3x8

Biceps:bb curls 3x8
preacher curls 2x8
hammer curls 2x8
---------------------
tues.chest:bb benchpress 3x8
decline press 2x8
incline press 3x8
chest flys 2x4

calves:calf raises 3x8
seated calf raises 3x8
-------------------
wed:0ff/cardio 45min
-------------------
thurs:lying leg curls 2x8
seated leg curls 2x8
deadlifts 3x8
bb lunges 3x8
hack squats 3x8


abs:knee raises 3x8
oblique knee raises 3x8
decline situps/crunches 3x8
side bends 3x8
-------------------
fri.shoulders:clean and press 3x8
upright rows 3x8
shoulder shrugs 3x8
bent over lateral raises 3x8
lateral raises 3x8

triceps:cg benchpress 3x8
rev. tricep benchpress 3x8
db skullcrushers 3x8
tricep push downs 2x8

do you think the one i above is better or this?

i posted it 3x lol but anyways what do you think?

Some things looks better, but now you are lacking sufficient quad work on leg day. Try this. Have 4 movements on leg day. Make 2 of them quad-dominant (Back squats, front squats, leg press, hack squats, lunges, etc.) and make 2 of them hamstring-dominant (Deadlifts, stiff-legged deadlifts, Romanian deadlifts, glute ham raises, good mornings, hamstring curls, etc.). Do 2-4 sets of each movement.

Again, do heavier movements first. Don't do flys before you do decline presses. Flys should come last on chest day.

I would tone down the tricep work a little. You said what you were doing before was working, so you should stick with that. If anything, do slightly less because the additional decline pressing is going to hit your triceps harder.

cowpimp look at my last workout post i posted i edited it

Originally Posted by kenwood

cowpimp look at my last workout post i posted i edited it

Remove the stiff-legged deadlifts from back day. Do some hyperextensions if you want to target your lower back. The order on leg day should look like this:

Deadlifts
Hack Squats
Lunges
Leg Curls

I also still say too much for the triceps. No need to add more beyond the routine you were doing before that was working...

Looks good for the most part though.

ok but for tri's i'll do this - cg benchpress 3x8,db skullcrushers 3x8, tricep pushdowns 2x8 is that enough?

Originally Posted by kenwood

ok but for tri's i'll do this - cg benchpress 3x8,db skullcrushers 3x8, tricep pushdowns 2x8 is that enough?

That's fine. It's more in line with what you were doing before which is what you said was working for you.

ok and what about partials for the muscles that are lagging?

Originally Posted by kenwood

ok and what about partials for the muscles that are lagging?

Partials aren't going to do much for you in terms of size most likely. The idea behind partials is to strengthen a muscle at a certain joint angle, or strengthen a movement during a certain portion of a lift, at which you are weak.

For example, if you get stuck just before locking out on the bench press, then board pressing, rack lockouts, and floor presses would all be great exercises to help you break past that sticking point.

ok i won't do them..lol

Originally Posted by The Monkey Man

Shit... @ 15 he could eat a bowl of cowshit & make gains

But chicken & tuna would be better -