New Workout

[LrdViperScrpion]

I know I have asked this before, but I'm going crazy over here. Can someone help me out with a new workout? I have been working out for close to 3 years now, however it is not until just recently I have begun eating a strict diet to coincide with my workouts, and allow for maximum gains.

I have tried a few different workouts recently, however for probably 3-6 months now I have experienced little to no muscle gains or even any soreness. When I began working out, I remember going home exhausted all the time, and being at least relatively sore afterwards, sometimes not even being able to lift my arms or something. I realize that as you push the limits of your body it gets harder to gain, but I'm completely stuck. Now, it feels as though I'm exhausting the muscle while I work it, but afterwards i neither see nor feel any change. I also have noticed little to no strength gains. Whenever I lift, I choose the maximum weight I can do without compromising form, but I have been unable to increase any of my weights for quite some time.

Anyways, if anyone could lend a helping hand it would be greatly appreciated, and if you need anymore information feel free to ask.

BTW: I am 17 (18, May 30th), 130-135 pounds, 5'5" - 5'6", and pretty muscular.

Thanks.

 

[LrdViperScrpion]

Sorry, it's just that it's incedibly frustrating when you begin to really devote time and effort to such an incredibly healthy diet focused primarily towards muscle gains, only to suddenly get screwed in your workouts.

 

[LrdViperScrpion]

anyone?

 

[LittLe FraNk]

gopro said this once
::::::
quote:week 1 POWER:
-bench press...3-4 x 4-6
-incline press...3-4 x 4-6
-weighted dips...3-4 x 4-6

week 2 REP RANGE:
-incline dumbell press...3 x 8-10
-smith bench press to neck...3 x 10-12
-flyes...3 x 12-15
-pullovers...3 x 15-20

week 3 SHOCK:
-superset...flyes/bench press...2 x 8-10 each
-superset...peck deck/incline press...2 x 8-10 each
-dropset...machine bench press or crossover...2 x 8-10, drop, 6-8

Repeat Cycle as many times as you wish...progressing in each cycle!

 

[Scotty the Body]

How often do you workout?
Are you getting enough rest?
Are you getting enough food?

Need more info to help you out of your slump, something as simple as upping your cals or cutting some volume is all that you need.

 

[Leslie]

I am running about 3-4 miles 4x per week and I just ran 8 miles straight on Sunday( a new record for me) I was wondering how much running is too much?
When should I work out my legs to not overdue it?
Any help out there??

 

[Scotty the Body]

It depends on your goals Leslie, if your looking to put on muscle its probably not going to happen doing that much.

I would NOT run the day after your leg workout and either don't run the day before or at least keep it lite.

 

[LrdViperScrpion]

Oh sorry, I mentioned this in the nutrition forum but forgot to list it here. This is part of the discouragement, I just started what I believe to be a very efficient muscle-building diet, 2500 calories over 6 meals, only 2 of those being protein shakes.

Before this, although my diet wasn't quite as good, I was still consuming at least my weight in grams of protein, and eating a fairly good diet, so I don't THINK my diet is at fault, although i could be mistaken.

Just recently I have been losing a little sleep getting only 6 or 7 hours a night, however that's only been for a couple days now, and should not continue, as school ended today, so I have all the free time in the world, and will be able to return to a pattern of 9-10 hours a night.

As for working out I have been working out three days a week.

Also, if possible, I would like to start running, and was wondering what is a good amount without hindering muscle growth?

 

[1rep]

Scorpion, here is a three day workout that I have been using that has really worked wonders for me. It is based on large multi-joint movements and works each muscle group twice per week.

Tues

Bent Dumbell Rows 10,8,6,fail
Lat Pull-Downs 10,8,6
Millitary Press 10,8,6
Leg Press 10,8,6,4
Leg Extensions 10,8,6
Leg Curls 10,8,6
Calf raises 10,8,6

Thu

Dumbell Bench Press 10,8,6,fail
Cable Chest Flyes 10,8,6
Parallel Bar Dips 10,8,6
Barvell Curl 10,8,6
Cable Press-Down 10,8,6
Dumbell Curl 8,6
Shrugs 10,8,6,fail

Sat

Dumbell Bench Press 10,8,6, fail
Cable Row 10,8,6, fail
Deadlifts10,8,6
Leg Press 10,8,6, fail
Cable Press Down 8,6
Millitary Press 10,8,6
Barbell Curl 8,6

Be sure to challenge yourself with the weight. I currently use a percentage of my One Rep Max, increasing for each set, and making gains each week. Alternatively, there is a three day gain schedule listed on the main Iron Mag web page.

Good Luck.

 

[Scotty the Body]

Ok, so your diet is right, and your rest isn't to bad, your working out 3 days a week so that should be ok but your still not progressing.
What is your workout routine like?

As far as running goes, its hard to put on muscle if your doing cardio as well so you'll have to choose what you want to improve on. Run on non lifting days is best.

 

[Scotophile]

Hey:

Work out each muscle group a total of only twice weekly.
Stop the running. One more thing, if you have been eating right
getting enough rest between workouts and have worked hard, you may be at your zenith. Sorry, but despite what the magazines say, the human body cannot continue to gain strength and muscle forever. You may be at your genetic end point.
This is the cause for anabolic steroid abuse among bodybuilders.
Giving your body what it needs to strengthen and grow will only get you just so far. After that you must decide that you enjoy your workouts just because you enjoy them. Generally, about
1-2 years of proper training and diet will get you to your absolute
genetic end point.

 

[Scotty the Body]

I don't totally agree with you Scotophile, I believe my genetic potential was to be 5'10" and at a body weight of 180lb, I was stuck at that weight for a long time until I started training a little better and started eating a whole lot better.

I got up to 210 and am now cutting down to 195 till the fall and then I'll bulk back up to around 220.

So yes I agree that we all have a genetic potential but believe that we can all break through it without the use of drugs.

 

[LrdViperScrpion]

Full Squats - 10-15 reps
Pullovers - 8-10
Standing Presses - 8-10
Chin ups - 8-10
Dips - 10-12
Barbell Curls - 8-10
Shrugs - 10-15
Stiff-Legged Deadlifts - 8-10
Bent-Over Rows - 6-10

Here's my workout Scotty

 

[LrdViperScrpion]

Oh yeah I turned this into a 2 day split and do it three days a week, 1st workout twice the first week, then 2nd workout twice the next week.

 

[LrdViperScrpion]

Also, um yeah, I don't really buy into the idea that I can't continue to improve, and that I have already reached my max. Just gotta WORK harder.