need help!

[dteller1]

ive really stagnated recently i dont appear to be going up in strength or size particularly, im doing the following routine:

workout A

bench press 3 sets
db flys 3 sets
squats 3 sets
military press 3 sets
french press 3 sets

workout b

pull up 3 sets
db row 3 sets
deadlift 3 sets
lat pull down 3 sets
db curl 3 sets

the workout is A, B, A one week and B, A, B the next etc

im aiming for reps between 5-8 on most exercises and normally go to 1 rep below failure on each set

i am eating a lot of food about 3000 calories a day, im 5 10 and about 157lbs and my weight has been creeping up slowly. ive been having spoonfuls of olive oil to make up calories with each meal if im short.

my diet is as follows:

breakfast
bowl of cereal with semi skimmed milk
protein shake with 300ml full fat milk
tbsp of olive oil

lunch
can be many things but i have the following quite frequently
2 slices wholegrain bread, 2 eggs
cup of full fat milk (approx 350ml)

mid afternoon snack
protein shake with 300ml full fat milk
1tbsp olive oil
peanut butter sandwich

dinner
lots of different main meals such as a stir fry or fajitas or roast etc
cup of full fat milk

supper
glass of full fat milk
bowl of peanuts

before bed
protein shake with full fat milk
2 tbsp of olive oil

i will often have a chocolate bar somewhere in the day as well.

all meals are seperated by approx 2-3 hours


i dont know if im just being impatient or what it is just a bit frustrated, help is appreciated

 

[rezstyle]

Weight is going up but not strength, maybe you need to de-load or change up your routine a little?

If I were consuming 3,000 cals, I'd really shoot for 300 g of protein, which you're not getting so you can do some tweaking to up the protein content of your diet. For example, instead of using 2 egss, use 4 egg whites + 2 eggs.

Finally, if you're looking at flat out adding size & strength, you can look into something like a 5,000 calorie diet. I ran this for a month and it was easily my best, noticeable gains.....It's actually tough to get that in everyday.

 

[dteller1]

id imagine my protein is about 1g per lb body weight, the thing is im definitely in a calories excess as my weight is creeping up, im not sure if i should maybe switch to a once a week program ie push pull legs type split?

 

[strategos14]

change your routine completely. and throw more sets of low rep compound exercises in there like bench and squat and deadlift. then after a month or two. change it up again. maybe even scrap what you have written to do and go by energy. just bust your as and make sure you don't neglect body parts. i've never had a written routine. always bench and squat and deadlift heavy but also do a lot of supersets and low weight high intensity stuff as well. change it up a lot and always work till you can't do another set whatever number it is. then do another set

 

[dteller1]

change your routine completely. and throw more sets of low rep compound exercises in there like bench and squat and deadlift. then after a month or two. change it up again. maybe even scrap what you have written to do and go by energy. just bust your as and make sure you don't neglect body parts. i've never had a written routine. always bench and squat and deadlift heavy but also do a lot of supersets and low weight high intensity stuff as well. change it up a lot and always work till you can't do another set whatever number it is. then do another set

in terms of how often to do each movement? once a week or twice a week like ive laid out above?

 

[Hubauer]

How many threads have you started, dipshit?
You never came back to your old thread asking everyone to revise your routine!

 

[Josh99]

If you want strength do 5 sets of 5 I have found that very good.

 

[Gazhole]

How many threads have you started, dipshit?
You never came back to your old thread asking everyone to revise your routine!

There's no need for name calling, but it's a decent point.

Since the 17th January you've posted no less than ten threads asking for a new program. If you actually did all these programs you would have been doing them for about a week each.

Look, if you don't believe me here they are:

http://www.ironmagazineforums.com/training/125195-progressive-overload.html
http://www.ironmagazineforums.com/training/124831-myo-reps.html
http://www.ironmagazineforums.com/training/124333-considering-changing.html
http://www.ironmagazineforums.com/training/124036-heavy-light-day.html
http://www.ironmagazineforums.com/training/123844-max-ot.html
http://www.ironmagazineforums.com/training/123130-routine-advice-please.html
http://www.ironmagazineforums.com/training/121822-20-rep-squats.html
http://www.ironmagazineforums.com/training/120494-routine.html
http://www.ironmagazineforums.com/training/121556-recommend-me-workout.html
http://www.ironmagazineforums.com/training/121239-new-routine.html
http://www.ironmagazineforums.com/training/119930-routine.html

Granted some of them are similar or the same programs, but in that case they don't require their own thread and you've still asked for roughly 5 completely different programs which would mean you theoretically stuck to each one for a massive two weeks.

I've probably said this to you before in one of those threads but here is the secret:


It doesn't matter what program you do so long as you stick to it for a good 2-6 months straight.


Seriously, dude. The program really doesn't matter. I know we all take the piss out of bodybuilding magazines but i honestly believe if you worked hard enough you could pull a workout out of Muscle + Fitness or Flex and see great results. It won't be optimal, but shit at least you'd be consistent.

Pick a program. Any program. Pick it, and run with with it untill the calendar says 2012. Even if you put in minimal effort this type of consistency will net you some good results. If you bust your ass as well as sticking the program out, there is NOTHING you won't be able to achieve.

I've just finished a six month run of 5/3/1. All my lifts have gone up by a good 50lbs or more, and i put on about 15lbs of muscle. The only reason i've stopped is because i physically and mentally cannot face another max rep set after 3 of them a week for half a year. If id have stuck to it longer, you can bet your ass the results would have kept coming.

I'm now on Steve Pulcinella's Press/Pull/Squat program for the forseeable future simply because i saw an ad for his gym, it made me laugh, i googled his name, and the program came up and looked like fun.

You will get nowhere switching programs every week. Take it from somebody who's been there, done that, and actually got weaker fatter and less fit.

Don't post another thread asking for a program. This is it, buddy. Pick one and go.

 

[rockhardly]

And, eat better/more quality foods. All I really see is peanut stuff, protein shakes and olive oil. Eat more eggs, chicken, steaks, oats, veggies, fish, beans, rice,........

 

[Bonesaw]

And, eat better/more quality foods. All I really see is peanut stuff, protein shakes and olive oil. Eat more eggs, chicken, steaks, oats, veggies, fish, beans, rice,........

thats what i was thinking