PLEASE give me some help!! ARGH

[SPARKS]

alright all, how you doing?

I've got a problem and its really pissing me off, I've been training on and off for the last 5 years... but seriously over the last 9 months or so but the thing is I'm not seeing results.

my diet is good and I'm getting enough carbs/caolories/protein and haven't got a clue where I'm going wrong?

I've changed my routine on a couple of occasions ie: training the chest/arms/back/shoulders once a week then I tried twice a week but lowering the intensity of the workout and they haven't worked so whats going wrong?

THESE ARE THE EXCERCISES I'VE BEEN USING: (I train at home)

chest - decline/flat bench press
push up
dips

shoulders - lateral raises/bent over raises
upright rows
military press

Triceps - kickbacks
overhead extensions


biceps - precher curls/ ez-bar curls/21's/


back - only recently started doing deadlifts
bent over rows dumbell/barbell


I have a problem with my knee at the moment so no leg training is happening at the moment.

has anyone got any avice?

 

[Scotty the Body]

In most cases where a person just isn't seeing results can be traced to a couple problems...
Not the right Diet, are you sure your getting the right food and enough of it for your particular body makeup?
What is your rest like? Do you give your muscle enough time to recover between workouts and are you getting enough sleep at night?
Are your workouts intense, are you increasing the weight on every couple workouts?

One problem I see with what your doing is you have a couple finishing type exercises that unless your an advanced body builder looking to isolate, you could do without.

Drop the Kickbacks, Pushups and the 21's
Add Deadlifts (I see you started
Squats (depending on your knee problems)
BB curls
Close grip bench and Skulls (tri's)

What are your reps like? how many sets per exercise and how many exercises do you currently do?

You really need to do leg work, (I know, you said you had a bad knee) but when have you ever seen a guy with a huge upper body and small legs, almost never so if you can, start working them legs.

 

[Rissole]

Just something you might like to think about..... I have been training for a year now and guess what? I see myself everyday!! Thats right every day...... If i were to think how i looked a year ago as compared to now i would say theres not much change. But i took photos of last year and the last week and put them side by side and the difference is actually quite impressive (i think so anyway ) Here for pic
Im just saying you probably have changed but dont notice it that much. Always remember consistancy is the key!! Eat right on your non training days as well!! And dont expect to look like Arnie if your a natural b/b as well.

How about posting what your eating and your current stats?

 

[SPARKS]

cheers lads appreciated..

scotty you asked a couple of questions and here are my answers I get plenty of sleep somewhere between 8-12 hours a night and I think I am getting enough rest between workouts.

During my workouts I normally do 8 sets max on each muscle group and keep to reps of about 8-12.

I won't be able to do squats because of my knee.


and peetrips thanks for your reply too...

my stats are like this 5"8 18%bf (on those dodgy scales) biceps just under 16 forearms about 12 and I'm 25 years old.

thing is my brother is getting great results which is really pissing me off

thanks again lads..

 

[Scotty the Body]

8-12 reps are to high for most body parts, you should consider dropping it down to 4-6 or 6-8 at most.

Change some of the exercises as I'd suggested, I assume your brother is doing the same thing as you? is he younger?

 

[SPARKS]

yeah mate he is younger, only by 18 months though..

I normally do 12 reps for a warm up set and then lower them as I've completed each set, the lowest I go down to is 8.

thing is, I read so much stuff about bb on the net in magazines and one thing alwys contradicts the other probably becuase what works for one person might not work for the other.

I'm confused and its pissing me off...

thanks for your help mate, any other advice??

 

[Pepper]

Originally posted by Scotty the Body
are you getting enough sleep at night?

I have been lifting for about 4 years now. This past January I was diagnosed with severe sleep apnia (sp?) and given (well, not given) a CPAP machine that keeps me from waking up frpm when I stop breathing. I was stopping breathing over 500 a night when tested.

A week our two later I noticed ENORMOUS strength differences in the gym. I was completely stunned.

This is all to say...rest is very important.

 

[Scotty the Body]

Sparks, your right when you said "what works for one person might not work for the other" so maybe if the 8 rep minimum isn't working for you, its time to try the low rep method.

Your goals should always be to increase your weight, if you are going a long period of time without, its time to make changes.

 

[Scotty the Body]

Wow Pepper, how did you come to that diagnoses? were you having sleep problems for a long period of time?

 

[Pepper]

Well, what is weird is how you go on with your life for so long living with something you didn't know you had. I went to the doctor about a sore throat and she spent maybe 30 seconds on that and asked "how are you sleeping?"

I said, "I'm tired all the time, but isn't everyone?" She asked a few questions and the next thing I know I am sleeping at a clinic.

I can't tell you how long I have had this, but I had no idea what it felt like to get a good nights sleep. I feel better than I did in college. I'd have to say that i have had this problem for 10 years.

My wife felt HORRIBLE b/c she had noticed the symtoms for years and did not think much of it.

Anyone who is told that they stop breathing then wake up with a snort ought to immediately check into this. It sounds corny, but I am new man and have actually lost a good bit of body fat in the last 2 months.

 

[Scotty the Body]

Do/did you snore a lot before?

My father does the same thing, stops breathing and then snorts and starts breathing again but I don't think it wakes him up, scares my mom some times.
Do/did you have any sines troubles?

 

[Pepper]

I did snore a good bit. It was a huge joke around our house. Now, I lightly snore so the wife is getting more sleep now too.

Nope, no sinus trouble.

I am real paranoid about getting colds now b/c the congestion interfers with the CPAP. I have an army of meds to crack open if I ever get stopped up.

 

[Arnold]

According to my wife I snore quite loud, but only when I sleep on my back.

 

[SPARKS]

thing is though scotty I've tried all different types of rep range and still no results... I might try 6-8 again lol..

 

[Scotty the Body]

Have your lifts been increasing in weight?

 

[Charger]

Originally posted by SPARKS
thing is though scotty I've tried all different types of rep range and still no results... I might try 6-8 again lol..

Have you tried changing how you train?
Last year I stumbled on a rouitne that allowed me to add mass, it's called GVT, you may have heard of it. (German Volume Training)
Doing less weight with more volume, example doing 10 sets of 10 reps, KILLER!! Drop your weight down to 65% of max, do 10 sets with this same weight for 10 reps each. Allow for 1 to 1 1/2 min rest between sets. This doesn't sound hard but beleive me, it's killer. Squats are the worst, I got results with this. Gives your body a break from the heavy weight and forces your body to adapt to increased volume. Then I switch back to a heavier routine after 6 weeks, keeps the body guessing.
If you interested I can post a link to the routine.

 

[SPARKS]

I got the weights up to a certain point but since then I haven't been able to increase the weight..

 

[Charger]

Sparks, there are several ways to promote new growth(gains) IMO.
A change is definitly needed, whether it be diet, rest, training. I know how frustrating it can be, been there, will be there again. Now when I hit a wall I make a change, from night to day. If I have been doing low volume, heavy weight, I switch to more volume, lighter weight. Changing exercises is a no brainer with the exception of squats and bench. These two are a must for me. Still I change as I said before. Ever tried 10x10 on squats? I garuantee you, you will hate me if you do. I do not know why but they really make you sore, and I mean for up to 5 days. 20 reps squats also are killers.

 

[SPARKS]

unfortunatelu squats are a no no becuase of my knee...

 

[SPARKS]

I've taken brakes before thinking it might do me some good...

 

[Charger]

GVT

OK, squats are out, bummer but it's not the end of the world.

Try this, on your nest chest day, take a break from your usual routine and try this.

Flat or Incline DB press. Use 65% of your approx max, just guess.
Now do 10 sets of 10 reps, as I said before, rest 1 to 1 1/2 min. only between sets. Use good form and slow on the neg, fast on the positive movement. By the 8th set you should be barely getting your 10 rep. By the 10th set, you should be at complete failure on or just before the last rep.
Now do 3 sets of DB flyes, the opposite of what you just did. If you did flat bench, do incline flyes. Thats it! Now after that, wait 2 days and let me know how sore you are and how the soreness feels different. What do you have to lose?

 

[Rissole]

Have you tried Gps workouts??
I found them a great breakthrough for me!! I hit a wall for 2mths then started training with GP and put on about 8-9kgs of lean mass in about 2-3 mths!! Very happy His workouts are listed as the sticky at the top of this forum, or you can train with him online (even better).

Just a few other things.... I have been traing with a mate for 12 mths and his size and shape has not changed (i have photo evidence)
Why?? i hear you ask.... I "rekon" 1 is that he cheats alot of his lifts, for some dumbass reson he's tried to keep up with me on the weights he lifts... i dont know why.. we're the same height about the same bf% but i weigh 12kg more (26.4lbs). Dont lift in competetion with your brother, only lift against your own pb.
Form is everything.
2 is his deit sucks!! He thinks its great but i see what he eats every day and its crap!! (we work together) Post your diet dude!! If your not getting enough protien your not protecting any mass you put on. You said "I'm getting enough carbs/caolories/protein" But what about Fats?? Yes fats, your efa's are essential to help protien synthesis!!
Diet is everything!!

 

[SPARKS]

thank pee

firstly me and my bro don't work out together, but we do do similar routines.

My diet normally consists of tuna/chicken/whey/milk/eggs for protein

oatmeal/pasta/potatoes

olive oil spread/wholemeal bread

vegetables + fruit

I normally eat 5-6 meals a day...

 

[ectomorph141]

Sparks
You definetly came to the right site if you need help. I sent you a PM with some of the information that you requested. Have you posted pics yet? What do you weigh?
You stated you are having trouble with your diet. Well here is my daily diet layout that packed on 26 pounds in 3 months and I still kept my abs as you already know according to your PM.
This diet worked great for me and can give you something to work with. Don't be afraid to post recent pics. You will be thankful you did when you see the difference in a few months. Plus everyone here can help you concentrate on your problem areas.

ectomorph141 diet. (4,000-5,000 calories) (300-400protein)
1/27/03

6:00am
-3/4 cup oatmeal
-2 eggs
-12oz glass of skim
-1/8 cup raisins to help bulk up
-multivitamin

9:00am
-protein shake(2 scoops=44g of protein)
-2/3 cup powered milk(mixed with shake)
-1/2 cup cottage cheese
-1/2 cup fruit
-1 apple

12:00pm
-6oz steak(chicken,pork,tuna... will be rotated)
-1 1/2 cup brown rice(or something like sweet potatos)
-1/2 cup cottage cheese
-1/2 cup fruit


2:45
-6oz steak(chicken,pork,tuna... will be rotated)
-1 1/2 cup brown rice(or something like sweet potatos)
-1/2 cup cottage cheese
-1/2 cup fruit

4:45 (pre-workout)
-1/2 cup cottage cheese
-1/2 cup fruit
-2 tbsp NATURAL beanut butter

7:45 (post w/o)
-2 scoops protein shake
-2/3 powered milk
-banana
-flax seed oil

9:30 (usually later)
-6oz steak (or something similar)
-1 1/2 brown rice
-2/3 cup powered milk
-12 oz milk

Keeping a consistent diet is very important. Drink around a gallon of water a day too.
Oh yeah try to get dips into your w/o. You should really try to do squats and deads even if you just start with the bar. You will gain a lot more weight if you work legs. A lot of my upper body strength gains came from dips. You should still post your exact diet and the times you eat so you can get yourself onto a daily schedule so you will eat around every 3 hours that you are awake. Hope this helps.

 

[SPARKS]

wow you've replied here to! lol great stuff!

I thought this thread was dead and buried!

thank alot mate!!