What Am I Doing Wrong

kinkery · 02-21-2007, 02:22 PM

. i have been doing everything correct and i havn't gotten any results to show for it

. Every muscle in my body has been stubbern for the last 5-6 months. i have increased calories and etc. routine is top notch. maybe i have been doing this routine for too long and my body has adjusted to it

. I havn't even gotten sore from a single workout in 6months at all(i know thats not a sign of gaining but..).

kinkery · 02-21-2007, 02:26 PM

Monday: Push
Incline Press
Benchpress
Dips
OH Press
Skullcrushers

Wednesday: Legs
Squats:
Deadlifts
leg ext
leg curls

Friday: Pull
Wg Pullups
Rows
Chinups
Shrugs
Db curls

3 sets for all and 8 reps for most

ALBOB · 02-21-2007, 02:29 PM

Did I read correctly that you've been doing the same routine for 5-6 months? If so, I'd suggest you change things up a bit. You don't have to do a total re-work of your routine, but maybe change one movement per body part. Or change the order in which you do the movements. Sounds like your body has simply adapted to the routine you've been doing and needs a new reason to adapt and grow.

tedbundyfanclub · 02-21-2007, 02:30 PM

You answered the question yourself, you've adapted to it.

Totally change your routine, better still, don't have a routine. SHOCK YOUR BODY until it doesn't know whether it's coming or going.

....and start supersetting.

Also, you're hitting most muscles once a week and that's insufficient imo. It's a recipe for staying static because your peak gain is about 3 days after you hit the muscle in most cases. Take your legs, once a week is not enough, you hit them on wednesday, Sat/Sun they're definately ready to go again, and they are stronger. Wednesday comes round and that peak has been and gone and you're back where you started.

Billie7 · 02-21-2007, 02:34 PM

You might just need to change things up. I don't know how much weight you use, but maybe you need to go heavier.

kinkery · 02-21-2007, 02:50 PM

lets take for example- my bench: my 1rm is 285 and i' using 155-185 for working sets. not enough intensity

i wish i had a workout partner

Billie7 · 02-21-2007, 02:56 PM

Quote:

Originally Posted by kinkery

lets take for example- my bench: my 1rm is 285 and i' using 155-185 for working sets. not enough intensity

i wish i had a workout partner

You go to a gym?...If so, just ask someone to spot you.

kinkery · 02-21-2007, 02:58 PM

Quote:

Originally Posted by Billie7

You go to a gym?...If so, just ask someone to spot you.

nope don't go to a gym. i have a complete setup in my weightroom. power rack, db racks, etc. everything i need. no machine bullsh*t or anything

Billie7 · 02-21-2007, 03:18 PM

That's cool you have your own setup! Maybe a friend could help? Maybe you just need more, I used to do full body 3 day's a week and upper/lower body 4 day's a week.... they work, but I have had more gain's on my split routine 5 day's a week that I do now.....Just a thought!...

kinkery · 02-21-2007, 03:25 PM

yeah thanks... i'm thinking i'm going to do a 4day split like this

Monday: Chest, Quads, Shoulders, Triceps
Tuesday: Back, Hamstrings, Biceps, Abs

Wednesday, Saturday, and Sunday- off or cardio
Thursday: Repeat mondays
Fridays: Repeat Tuesdays

2 exercises for each muscle for 2sets each. so each workout would be 16sets. but alternating exercises and keep intensity high and keep Movements balenced.

Malley · 02-21-2007, 03:31 PM

I would say to change your routine around. Use some type of periodzation. Are you training for strength, hypertrophy, general health? Also after 5 months of any routine there has to be something different your doing because thats exactly why your gains are suckin the big one.

Billie7 · 02-21-2007, 03:36 PM

I don't know how anyone can do chest and legs and shoulders all in one day. I hit my legs pretty hard with ATG squat's, Lunges and Leg press/leg extension that there is no way I could do chest and Shoulder and triceps after legs.

My routine looks like this...
Mon--Legs
Tues--Shoulders
Wed--Back
Thurs--Bi/Tri
Fri--Chest

tedbundyfanclub · 02-21-2007, 04:11 PM

Quote:

Originally Posted by Billie7

I don't know how anyone can do chest and legs and shoulders all in one day. I hit my legs pretty hard with ATG squat's, Lunges and Leg press/leg extension that there is no way I could do chest and Shoulder and triceps after legs.

My routine looks like this...
Mon--Legs
Tues--Shoulders
Wed--Back
Thurs--Bi/Tri
Fri--Chest

But you hit your biceps pretty hard doing back, don't you find it a problem to do biceps the next day? Sometimes when I do my back I do biceps first, because that helps to make the back muscles work, rather than the bicep providing a lot of the contraction. Also, even if I hit the bicep good, going straight to back makes the bicep do that bit extra.

tedbundyfanclub · 02-21-2007, 04:13 PM

Lol, Billie. You have a hot back!!!

Malley · 02-21-2007, 04:15 PM

Quote:

Originally Posted by tedbundyfanclub

But you hit your biceps pretty hard doing back, don't you find it a problem to do biceps the next day? Sometimes when I do my back I do biceps first, because that helps to make the back muscles work, rather than the bicep providing a lot of the contraction. Also, even if I hit the bicep good, going straight to back makes the bicep do that bit extra.

Dont mess with this girls program all is well.

Billie7 · 02-21-2007, 04:32 PM

Quote:

Originally Posted by tedbundyfanclub

But you hit your biceps pretty hard doing back, don't you find it a problem to do biceps the next day? Sometimes when I do my back I do biceps first, because that helps to make the back muscles work, rather than the bicep providing a lot of the contraction. Also, even if I hit the bicep good, going straight to back makes the bicep do that bit extra.

Actually No, my biceps don't bother me when doing Back. I just can't put shoulder's and Chest back to back....

Billie7 · 02-21-2007, 04:34 PM

Quote:

Originally Posted by Double D

Dont mess with this girls program all is well.

......

Malley · 02-21-2007, 04:34 PM

kinkery · 02-21-2007, 04:37 PM

just got done with workin out. i usually bench 155-185 for 6reps any other time. tonight i increased the intensity and pumped out 6reps with 225 and 3reps with 255. i feel like i actually worked out tonight(comparing to any other workout in the last 6months) lol.....also got a 525lbs rack pull. pins were set 2" below knees. BW is 173lbs

btw, taking off training until next week then i'm startin the program i posted

Billie7 · 02-21-2007, 04:45 PM

Quote:

Originally Posted by Double D

Hey...Hope your not really pissed or irritated with me. I just think everyone needs to find what works for them and that there are all kinds of ways to train!...

Malley · 02-21-2007, 04:48 PM

Haha.....no no not at all.

kinkery · 02-21-2007, 06:14 PM

Billie7- i took your split and got some ideas from it

....

Each Exercise will have 1 warmup set and then 2 working sets.
R.I's- 30-45sec.

Monday: Chest/Quads/Abs
Incline Press- 2x8-10
Benchpress- 2x6-8
Pullovers- 2x8-10
ATG Squats- 2x6-8
Lunges- 2x8
Leg extensions- 2x10
Knee Raises- 2x8-10
Decline Crunches- 2x8-10

Tuesday: Back/Hamstrings/Calves
WideGrip Weighted Pullups- 2x6-8
bentover Rows- 2x6-8
Seated Rows- 2x8-10
SLD's- 2x6-8
Leg Curls- 2x8-10
Calf raises- 2x10
Rev calf raises- 2x10

Wednesday: Shoulders/Abs
Seated DB overhead press- 3x6-8
Shrugs- 2x8-10
Seated Lateral Raises- 2x8-10
Seated Front raises(with a hammer grip style)- 2x8-10
Leg raises- 2x10
Russian twists- 2x10

Thursday: Chest/Quads/Calves
Front Squats- 2x6-8
Step ups- 2x8-10
Single Leg extensions- 2x10
Incline Press- 2x8-10
Benchpress- 2x6-8
Chest Fly's 2x8-10
Calfraises- 2x10
Rev Calf raises- 2x10

Friday: Back/Hamstrings/Abs
SLD's- 2x6-8
One Leg laying Curls- 2x8-10
T-bar Rows- 2x6-8
Towel Pullups- 2x8-10
laying back extensions- 2x10
Knee Raises- 2x10
reverse crunches- 2x10

Saturday: Triceps/Biceps
SkullCrushers- 2x8-10
Overhead Extensions- 2x8-10
Rope Pushdowns- 2x8-10
Barbell Curls- 2x6-8
Hammer Curls- 2x8-10
Incline DB Curls- 2x8-10

Will Be doing cardio on Some Days, prolly 2-3times a week. 8-10 hours away from training. I have tried regular push/pull/legs and got good results but over 6months it sucked....just wanna train this way. Trail N' Error

Sunday: OFF

Malley · 02-21-2007, 06:17 PM

Just seeing all of that volume hurts my heart.

kinkery · 02-21-2007, 06:19 PM

Quote:

Originally Posted by Double D

Just seeing all of that volume hurts my heart.

Malley · 02-21-2007, 06:20 PM

I dont do anything even close to. Less volume and geared more torwards strength. For me to recover with something like that I would need about 7,000 calories!!!!

kinkery · 02-21-2007, 06:22 PM

Quote:

Originally Posted by Double D

I dont do anything even close to. Less volume and geared more torwards strength. For me to recover with something like that I would need about 7,000 calories!!!!

Well everything i have been doing "RIGHT" has never been right with my body.

Malley · 02-21-2007, 06:28 PM

Do you incoporate periodzation, lift for both strength hypertrophy, and endurance? Is your diet in tact? Are you giving yourself enough recoop time? Many things can play into it. And if you are on a program that you think wont work then you have already failed.

kinkery · 02-21-2007, 06:36 PM

Quote:

Originally Posted by Double D

Do you incoporate periodzation, lift for both strength hypertrophy, and endurance? Is your diet in tact? Are you giving yourself enough recoop time? Many things can play into it. And if you are on a program that you think wont work then you have already failed.

My main goal right now is Hypertrophy. My Strength is ok right now, if i have 30sec R.I's you'd think its endurance added

. My Diet Is Pretty Good Right now. fats-120-130g. l carbs- 225-250g. l protein- 300-350g. so not a problem. My Bodyweight is 174lbs. I'm not on a program that i dont think won't work, if i thought that then i wouldnt even be on the program

.

02-21-2007, 02:22 PM	#1
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	What Am I Doing Wrong . i have been doing everything correct and i havn't gotten any results to show for it . Every muscle in my body has been stubbern for the last 5-6 months. i have increased calories and etc. routine is top notch. maybe i have been doing this routine for too long and my body has adjusted to it . I havn't even gotten sore from a single workout in 6months at all(i know thats not a sign of gaining but..).

02-21-2007, 02:26 PM	#2
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	Routine- Monday: Push Incline Press Benchpress Dips OH Press Skullcrushers Wednesday: Legs Squats: Deadlifts leg ext leg curls Friday: Pull Wg Pullups Rows Chinups Shrugs Db curls 3 sets for all and 8 reps for most

02-21-2007, 02:29 PM	#3
ALBOB IDIOT SAVANT Join Date: Jun 2001 Location: An alternate reality. Posts: 10,154	Did I read correctly that you've been doing the same routine for 5-6 months? If so, I'd suggest you change things up a bit. You don't have to do a total re-work of your routine, but maybe change one movement per body part. Or change the order in which you do the movements. Sounds like your body has simply adapted to the routine you've been doing and needs a new reason to adapt and grow.
	Rules? You mean we have RULES for that???

02-21-2007, 02:34 PM	#5
Billie7 Registered User Join Date: Jan 2007 Location: Oregon Posts: 156 Photos: 6	You might just need to change things up. I don't know how much weight you use, but maybe you need to go heavier.
	*Shut up and Lift!*

02-21-2007, 03:18 PM	#9
Billie7 Registered User Join Date: Jan 2007 Location: Oregon Posts: 156 Photos: 6	That's cool you have your own setup! Maybe a friend could help? Maybe you just need more, I used to do full body 3 day's a week and upper/lower body 4 day's a week.... they work, but I have had more gain's on my split routine 5 day's a week that I do now.....Just a thought!...
	*Shut up and Lift!*

02-21-2007, 02:30 PM	#4
tedbundyfanclub Registered User Join Date: Aug 2006 Posts: 14	You answered the question yourself, you've adapted to it. Totally change your routine, better still, don't have a routine. SHOCK YOUR BODY until it doesn't know whether it's coming or going. ....and start supersetting. Also, you're hitting most muscles once a week and that's insufficient imo. It's a recipe for staying static because your peak gain is about 3 days after you hit the muscle in most cases. Take your legs, once a week is not enough, you hit them on wednesday, Sat/Sun they're definately ready to go again, and they are stronger. Wednesday comes round and that peak has been and gone and you're back where you started.

02-21-2007, 02:50 PM	#6
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	lets take for example- my bench: my 1rm is 285 and i' using 155-185 for working sets. not enough intensity i wish i had a workout partner

02-21-2007, 03:25 PM	#10
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	yeah thanks... i'm thinking i'm going to do a 4day split like this Monday: Chest, Quads, Shoulders, Triceps Tuesday: Back, Hamstrings, Biceps, Abs Wednesday, Saturday, and Sunday- off or cardio Thursday: Repeat mondays Fridays: Repeat Tuesdays 2 exercises for each muscle for 2sets each. so each workout would be 16sets. but alternating exercises and keep intensity high and keep Movements balenced.

02-21-2007, 03:31 PM	#11
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	I would say to change your routine around. Use some type of periodzation. Are you training for strength, hypertrophy, general health? Also after 5 months of any routine there has to be something different your doing because thats exactly why your gains are suckin the big one.
	www.crossfit.com

02-21-2007, 03:36 PM	#12
Billie7 Registered User Join Date: Jan 2007 Location: Oregon Posts: 156 Photos: 6	I don't know how anyone can do chest and legs and shoulders all in one day. I hit my legs pretty hard with ATG squat's, Lunges and Leg press/leg extension that there is no way I could do chest and Shoulder and triceps after legs. My routine looks like this... Mon--Legs Tues--Shoulders Wed--Back Thurs--Bi/Tri Fri--Chest
	*Shut up and Lift!*

02-21-2007, 04:13 PM	#14
tedbundyfanclub Registered User Join Date: Aug 2006 Posts: 14	Lol, Billie. You have a hot back!!!

02-21-2007, 04:34 PM	#18
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008
	www.crossfit.com

02-21-2007, 04:37 PM	#19
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	just got done with workin out. i usually bench 155-185 for 6reps any other time. tonight i increased the intensity and pumped out 6reps with 225 and 3reps with 255. i feel like i actually worked out tonight(comparing to any other workout in the last 6months) lol.....also got a 525lbs rack pull. pins were set 2" below knees. BW is 173lbs btw, taking off training until next week then i'm startin the program i posted Last edited by kinkery : 02-21-2007 at 04:39 PM. Reason: adding info

02-21-2007, 04:48 PM	#21
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	Haha.....no no not at all.
	www.crossfit.com

02-21-2007, 06:14 PM	#22
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	Startin This next Week Billie7- i took your split and got some ideas from it .... Each Exercise will have 1 warmup set and then 2 working sets. R.I's- 30-45sec. *Monday: Chest/Quads/Abs* Incline Press- 2x8-10 Benchpress- 2x6-8 Pullovers- 2x8-10 ATG Squats- 2x6-8 Lunges- 2x8 Leg extensions- 2x10 Knee Raises- 2x8-10 Decline Crunches- 2x8-10 Tuesday: Back/Hamstrings/Calves WideGrip Weighted Pullups- 2x6-8 bentover Rows- 2x6-8 Seated Rows- 2x8-10 SLD's- 2x6-8 Leg Curls- 2x8-10 Calf raises- 2x10 Rev calf raises- 2x10 Wednesday: Shoulders/Abs Seated DB overhead press- 3x6-8 Shrugs- 2x8-10 Seated Lateral Raises- 2x8-10 Seated Front raises(with a hammer grip style)- 2x8-10 Leg raises- 2x10 Russian twists- 2x10 Thursday: Chest/Quads/Calves Front Squats- 2x6-8 Step ups- 2x8-10 Single Leg extensions- 2x10 Incline Press- 2x8-10 Benchpress- 2x6-8 Chest Fly's 2x8-10 Calfraises- 2x10 Rev Calf raises- 2x10 Friday: Back/Hamstrings/Abs SLD's- 2x6-8 One Leg laying Curls- 2x8-10 T-bar Rows- 2x6-8 Towel Pullups- 2x8-10 laying back extensions- 2x10 Knee Raises- 2x10 reverse crunches- 2x10 Saturday: Triceps/Biceps SkullCrushers- 2x8-10 Overhead Extensions- 2x8-10 Rope Pushdowns- 2x8-10 Barbell Curls- 2x6-8 Hammer Curls- 2x8-10 Incline DB Curls- 2x8-10 Will Be doing cardio on Some Days, prolly 2-3times a week. 8-10 hours away from training. I have tried regular push/pull/legs and got good results but over 6months it sucked....just wanna train this way. Trail N' Error Sunday: OFF

02-21-2007, 06:17 PM	#23
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	Just seeing all of that volume hurts my heart.
	www.crossfit.com

02-21-2007, 06:20 PM	#25
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	I dont do anything even close to. Less volume and geared more torwards strength. For me to recover with something like that I would need about 7,000 calories!!!!
	www.crossfit.com

02-21-2007, 06:28 PM	#27
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	Do you incoporate periodzation, lift for both strength hypertrophy, and endurance? Is your diet in tact? Are you giving yourself enough recoop time? Many things can play into it. And if you are on a program that you think wont work then you have already failed.
	www.crossfit.com