Been training for 6 months now, can you guys even notice a difference?

ab2al2 · 05-01-2007, 11:50 PM

DiGiTaL · 05-02-2007, 12:39 AM

Whats your workout routine like?

Double D · 05-02-2007, 01:01 AM

Yes I can. Shoulders look bigger and arms look more defined. I would be interested in what your routine is though. Normally you make great gains in the first 6 months. The thing is if your not training for size then you wont achieve it.

ab2al2 · 05-02-2007, 01:39 AM

routine....

i dont have a routine currently, i strained my rotator cuff from not warming up properly, and have been taking the past couple and next couple weeks off.

i was doing something like this.....

upper body= clean and press, bent rows, bench, and pullups for 2-3 sets of 5-7 reps.

lowe body= 2 sets of 8-12 deads and 4 sets 20-25 of bodyweight squats (highly inflexible, so ive been working on that before weighted)

i would go upper, lower, off, off, upper, lower, off, off , etc...

i got the whole progressive overload thing down, and have increased strength tremendously. just no real size.

I am 6'4 and skinnily built, so that may make a difference.

i know that it definately comes down to diet, but i have been eating like 4 chicken breasts a day and lots of salads and veggies with even more carbs (high end of servings on food guide pyramid)

Double D · 05-02-2007, 02:05 AM

Well you seem to know alot more about training then most who post here for the first time. Are you switching up your loading pattern?

ab2al2 · 05-02-2007, 02:20 AM

Quote:

Originally Posted by Double D

Well you seem to know alot more about training then most who post here for the first time. Are you switching up your loading pattern?

not sure what that means. what i do is start with a weight i can do 5 reps in one set with , then work till i can get 7 reps in a set. next, i try to get a 2nd set to 7 reps, then a third. when i get 3 sets of 7 reps i bump the weight up by 5 pounds. i just kept doing that cause it seemed to work. i also try to vary the order of the exercises i do every time i go in the gym. rest intervals are like 5 minutes.

Double D · 05-02-2007, 02:33 AM

What I mean is do you switch up sets, reps, tempos, rest periods, and progressions every 3-4 weeks or so?

ab2al2 · 05-02-2007, 02:34 AM

oh ya. that was my 3rd routine over the 6 month period. if i went 2 weeks without strength gains, i switched routines.

Double D · 05-02-2007, 03:23 AM

If its strength your wanting to keep do like 5 sets of triples before you work on doing mass training. My routine I have now I do a few sets for strength then go into metabolic training.

StanUk · 05-02-2007, 03:26 AM

How many calories per day have you been consuming? Its all very well saying your eating x amount of chicken breasts a day or whatever, but unless your in a calorie surplus your gains are going to be minimal. The problem is usually that you think your eating a lot more than you actually are.

ab2al2 · 05-02-2007, 03:33 AM

Quote:

Originally Posted by StanUk

How many calories per day have you been consuming? Its all very well saying your eating x amount of chicken breasts a day or whatever, but unless your in a calorie surplus your gains are going to be minimal. The problem is usually that you think your eating a lot more than you actually are.

ya youre probably right. I dont really know how many cal i eat, i eat dorm food : ) so probably a lot. basically since i dont have a way to cook for myself, i try to go about it by just eating untill im full whenever im hungry. I figure my body will give me the appropriate feedback. I imagine i will start counting calories when i get my own place and can cook for myself this summer...

StanUk · 05-02-2007, 03:50 AM

Quote:

Originally Posted by ab2al2

ya youre probably right. I dont really know how many cal i eat, i eat dorm food : ) so probably a lot. basically since i dont have a way to cook for myself, i try to go about it by just eating untill im full whenever im hungry. I figure my body will give me the appropriate feedback. I imagine i will start counting calories when i get my own place and can cook for myself this summer...

This may be where your problem lies, although I can appreciate that if your a student things may be a bit harder in terms of eating habbits. ideally you want to aim for 5-7 meals spread out through the day in roughly 3 hour intervals. You want to aim for clean foods with good sources of protein/carbs and healthy fats. Being tall, slim and young you've probably got a very high metabolism so if i was you I would personally be aiming for 3500 calories. Some people may think that is excesive but i believe its neccesary to make noticecable gains with a physique like yours. But yeh.. when you get your own place im sure things will be a lot easier

shiznit2169 · 05-02-2007, 09:20 AM

diet diet diet

Chances are, you're not eating enough

AKIRA · 05-02-2007, 10:50 AM

Well there isnt much resistance training going on. Youve been working on flexibility for 6 months as well? Hows that going? Lack of flexibility will hold you back from gaining mass cuz you cant do other weighted exercises, but it is the key.

Ultimately, youre not eating enough. I know no one likes to hear that shit, but those pictures dont show much of a change at all. I see some definition, but very minimal.

soxmuscle · 05-02-2007, 11:47 AM

Arms look better but it doesn't look as if you have as much order in your routine/diet than you should. What's you get that situated, you'll make excellent gains.

ab2al2 · 05-02-2007, 12:22 PM

Quote:

Originally Posted by AKIRA

Well there isnt much resistance training going on. Youve been working on flexibility for 6 months as well? Hows that going? Lack of flexibility will hold you back from gaining mass cuz you cant do other weighted exercises, but it is the key.

Ultimately, youre not eating enough. I know no one likes to hear that shit, but those pictures dont show much of a change at all. I see some definition, but very minimal.

i flat out didnt do squats for most of the past 6months. i just recently started doing bw and working on flex.

vortrit · 05-02-2007, 05:14 PM

Yes, I can tell the difference. Shoulders, chest, and arms mostly.

AKIRA · 05-02-2007, 05:56 PM

Quote:

Originally Posted by ab2al2

i flat out didnt do squats for most of the past 6months. i just recently started doing bw and working on flex.

Why didnt you do them from the start?

Doublebase · 05-02-2007, 08:39 PM

Good start. Trying eating some more. I can tell a difference though.

DiGiTaL · 05-02-2007, 11:17 PM

it seems your bf% has also reduced.

NordicNacho · 05-02-2007, 11:27 PM

what are your goals? Maybe we can help

DiGiTaL · 05-02-2007, 11:29 PM

Quote:

what are your goals? Maybe we can help

to put on size? lol.

**CowPimp** · 05-03-2007, 09:22 AM

How is your diet? Are you sure you're eating enough calories to support muscle growth?

The program looks decent, though I would throw in some split squats on your lower body day. These can usually be done with less mobility than is required for a back squat. You may also consider goblet squats, as these tend to be less problematic than the back squat as well.

05-02-2007, 12:39 AM	#2
DiGiTaL .::.:: Legend ::.::. Elite Member Join Date: Mar 2006 Location: Ca Posts: 1,466 Photos: 2	Whats your workout routine like? Stats: Weight: 183lbs \| BF: 13% My Cutting Journal come motivate me.

05-02-2007, 10:50 AM	#14
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	Well there isnt much resistance training going on. Youve been working on flexibility for 6 months as well? Hows that going? Lack of flexibility will hold you back from gaining mass cuz you cant do other weighted exercises, but it is the key. Ultimately, youre not eating enough. I know no one likes to hear that shit, but those pictures dont show much of a change at all. I see some definition, but very minimal. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-02-2007, 11:47 AM	#15
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 10,045 Photos: 10	Arms look better but it doesn't look as if you have as much order in your routine/diet than you should. What's you get that situated, you'll make excellent gains. Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

05-02-2007, 05:14 PM	#17
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,647 Photos: 5	Yes, I can tell the difference. Shoulders, chest, and arms mostly. My Journal!

05-02-2007, 11:17 PM	#20
DiGiTaL .::.:: Legend ::.::. Elite Member Join Date: Mar 2006 Location: Ca Posts: 1,466 Photos: 2	it seems your bf% has also reduced. Stats: Weight: 183lbs \| BF: 13% My Cutting Journal come motivate me.

05-02-2007, 01:01 AM	#3
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Yes I can. Shoulders look bigger and arms look more defined. I would be interested in what your routine is though. Normally you make great gains in the first 6 months. The thing is if your not training for size then you wont achieve it.

05-02-2007, 01:39 AM	#4
ab2al2 Registered User Join Date: Jan 2007 Posts: 45	routine.... i dont have a routine currently, i strained my rotator cuff from not warming up properly, and have been taking the past couple and next couple weeks off. i was doing something like this..... upper body= clean and press, bent rows, bench, and pullups for 2-3 sets of 5-7 reps. lowe body= 2 sets of 8-12 deads and 4 sets 20-25 of bodyweight squats (highly inflexible, so ive been working on that before weighted) i would go upper, lower, off, off, upper, lower, off, off , etc... i got the whole progressive overload thing down, and have increased strength tremendously. just no real size. I am 6'4 and skinnily built, so that may make a difference. i know that it definately comes down to diet, but i have been eating like 4 chicken breasts a day and lots of salads and veggies with even more carbs (high end of servings on food guide pyramid)

05-02-2007, 02:05 AM	#5
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Well you seem to know alot more about training then most who post here for the first time. Are you switching up your loading pattern?

05-02-2007, 02:33 AM	#7
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	What I mean is do you switch up sets, reps, tempos, rest periods, and progressions every 3-4 weeks or so?

05-02-2007, 02:34 AM	#8
ab2al2 Registered User Join Date: Jan 2007 Posts: 45	oh ya. that was my 3rd routine over the 6 month period. if i went 2 weeks without strength gains, i switched routines.

05-02-2007, 03:23 AM	#9
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	If its strength your wanting to keep do like 5 sets of triples before you work on doing mass training. My routine I have now I do a few sets for strength then go into metabolic training.

05-02-2007, 03:26 AM	#10
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 683 Photos: 1	How many calories per day have you been consuming? Its all very well saying your eating x amount of chicken breasts a day or whatever, but unless your in a calorie surplus your gains are going to be minimal. The problem is usually that you think your eating a lot more than you actually are.

05-02-2007, 09:20 AM	#13
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,184 Photos: 1	diet diet diet Chances are, you're not eating enough

05-02-2007, 08:39 PM	#19
Doublebase Lightweight, Ya Buddy! Elite Member Join Date: Mar 2005 Location: Philly Posts: 7,323	Good start. Trying eating some more. I can tell a difference though.

05-02-2007, 11:27 PM	#21
NordicNacho Registered User Join Date: Dec 2006 Posts: 2,425 Photos: 18	what are your goals? Maybe we can help http://www.roqofthe80s.com/#

05-03-2007, 09:22 AM	#23
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	How is your diet? Are you sure you're eating enough calories to support muscle growth? The program looks decent, though I would throw in some split squats on your lower body day. These can usually be done with less mobility than is required for a back squat. You may also consider goblet squats, as these tend to be less problematic than the back squat as well. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

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