Thread: What Am I Doing Wrong

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

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.

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.

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

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

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.

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

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!...

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.

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.

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

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.

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

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.

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....

Originally Posted by Double D

Dont mess with this girls program all is well.

......

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

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!...

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

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

Just seeing all of that volume hurts my heart.

Originally Posted by Double D

Just seeing all of that volume hurts my heart.

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!!!!

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.

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.

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 .

Originally Posted by kinkery

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

I think it looks pretty good, I usually take the weekends off, but Give it a go! You never know if something is going to work or not until you try it.... Have fun!...and change it up every few weeks or so. I usually stay with a routine for 3-4 weeks, then change up the days and put a few new things in a take a few out.

Try Push Press and Plate raises, they have really made my shoulders go crazy!...