Training regime

[Abitterfate]

I'm 24 yrs old, been going to the gym on and off for 3 years which is why I don't see the results I desire.

Right now my training week is
Shoulder's tri's, abs
Off
Legs, forearms, abs cardio
Chest, bi's, traps, abs
off
Back, calves, or forearms, whichever I didn't hit prior.

This sometimes fluctuates with legs with tri's the day after shoulders then I take off.

With this routine I feel I'm not getting maximized results with arms and calves. and not hitting cardio enough.

 

[x~factor]

been going to the gym on and off for 3 years which is why I don't see the results I desire.

This sometimes fluctuates with legs with tri's the day after shoulders then I take off.

There lies the problem, inconsistency.

 

[Abitterfate]

So everything HAS To be exactly the same every week? When I ask this I mean forearms, calves, traps..?

 

[ihateschoolmt]

He's saying going to the gym on and off will give you little to no results. It takes going consistently to get good results. What exercises how many sets/reps are you doing? The split isn't as important as what you are doing.

 

[buddhaluv]

your routine looks very similar to mine, here is mine, it really helps if your lacking on the arms.

Day 1 - Chest/Calves
Day 2 - Back/Traps/Forearms
Day 3 - REST
Day 4 - Shoulders/Triceps
Day 5 - Legs/Biceps
Day 6 - REST & Repeat

Been using this routine for the past 2 months & managed to achieve great gains. Each muscle gets more than 48 hours rest before getting hit again & you can adjust it to add ab workouts if you'd like.

 

[Curlingcadys]

ihate is dead on it whats you're doing that needs to be unfucked; as in the commitment. You got to be "all in" or not, or you're going to continually piss yourself off. Can't be dedicated for a week or two then spring break it for the next couple, or complete work outs for a couple days and decide to skip workouts that week..."on and off" and expect progress.

Why are you saying you're not hitting cardio enough? What are your goals may be a better question here..

 

[Abitterfate]

He's saying going to the gym on and off will give you little to no results. It takes going consistently to get good results. What exercises how many sets/reps are you doing? The split isn't as important as what you are doing.

1 x15-25 warm up sometimes two sets of 15-20
then 10-9/8-6/5

 

[Abitterfate]

ihate is dead on it whats you're doing that needs to be unfucked; as in the commitment. You got to be "all in" or not, or you're going to continually piss yourself off. Can't be dedicated for a week or two then spring break it for the next couple, or complete work outs for a couple days and decide to skip workouts that week..."on and off" and expect progress.

Why are you saying you're not hitting cardio enough? What are your goals may be a better question here..

Cardio helps me breathe better and aids in recovery
Goal is everyone's goal to build and lose ultimately

 

[Abitterfate]

your routine looks very similar to mine, here is mine, it really helps if your lacking on the arms.

Day 1 - Chest/Calves
Day 2 - Back/Traps/Forearms
Day 3 - REST
Day 4 - Shoulders/Triceps
Day 5 - Legs/Biceps
Day 6 - REST & Repeat

Been using this routine for the past 2 months & managed to achieve great gains. Each muscle gets more than 48 hours rest before getting hit again & you can adjust it to add ab workouts if you'd like.

I think this is where I'm slacking

When I say terms on and off, I don't Choose to, I went throguh a depression last summer, and other times I got sick and had to take another 1-3 weeks off, and when that happens I don't take any supps except glutamine and a multi

I on the other hand have not been sleeping well.

 

[ihateschoolmt]

Maybe review your diet if you arent getting results you want.

 

[OldSchoolLifter]

this is an oldie but a goodie, Been using this split for YEARS with great results, but I just changed it up to a push/legs/pull routine

Back/Bis
Legs/Abs
Off
Chest/Tris
Shoulders/Traps

4-8 Rep Range - Heavy enough so you cant do 8 but not to heavy to where you cant do 4.

Also alot of people see no results becasue there form is off, Its amazing the minuet you clean up your form, your lifts poundage may go down at first, but your maximizing the results of your workout.

Focus on form, and contracting the muscle group while working.

How many calories, and protein are you getting daily?

 

[Curlingcadys]

Cardio helps me breathe better and aids in recovery
Goal is everyone's goal to build and lose ultimately

No shit?!

Point I was getting at was I thought you may also be setting goals for cardio progression above and beyond the obvious you replied with, then would have been followed with diet suggestions as well. Since it is not I wouldn't kick yourself in the nuts of your lack of cardio, unless you personally want to do more you can build adequate stamina for lifting purposes and NOT do cardio one bit...simply by adjusting lifting or types of- rather.

Gotchya on the "time off", hopfully now that- thats over with you can get consistant again and you'll see some progression. Hows the diet look?

 

[Abitterfate]

#1Morning protein shake with either flax, sesame or other omega 3 and fruit
about a half hr to an hr later
#2 Serving of Rice and shine (brown rice grits) with some flax-meal, cinnamon and raisins, 6-7 whites with 2 eggs

#3 1 cup brown rice, broccoli, baked chicken (no breading) with some seeds or peanut butter

#4 same as above

Workout

Post Meal
2 cups of Jasmine rice with some fruit and 12 whites

# 6 some more brown rice with chicken or chicken with steamed veggies depending on how late I get back in and how much I worked.

 

[ihateschoolmt]

Oh shit I thought you're name was abutterface for a second.

 

[Abitterfate]

Another thing is I don't always listen to my body. When I'm tired I attempt to take a nap which does no justice, and go to the gym anyway. If I have absolutely no energy and can't sleep I don't go, like today. I focus on working out on the same exact days and it doesn't work that way.

 

[-Hammer]

Oh shit I thought you're name was abutterface for a second.

Huh?

 

[triplstep]

Another thing is I don't always listen to my body. When I'm tired I attempt to take a nap which does no justice, and go to the gym anyway. If I have absolutely no energy and can't sleep I don't go, like today. I focus on working out on the same exact days and it doesn't work that way.

What is your diet like? I thinks that maybe you are under eating whilst trying to "build but lose".......

You are 24 years old, still in the optimal growth years. You need to lift HEAVY four days a week, eat a lot, and rest a lot. Do this for a year. The results will surpass your wildest expectations. Forget about bi training and forearm training. COMPOUND moves for you brother. Squats, (fronts and backs), dead lifts, military press, bench, lunges, rows, power cleans, etc....
look around the site, you will find many routines to have you seeing great results in three months.

This is the holy grail to muscle growth
V
EAT...........

 

[Abitterfate]

What is your diet like? I thinks that maybe you are under eating whilst trying to "build but lose".......

You are 24 years old, still in the optimal growth years. You need to lift HEAVY four days a week, eat a lot, and rest a lot. Do this for a year. The results will surpass your wildest expectations. Forget about bi training and forearm training. COMPOUND moves for you brother. Squats, (fronts and backs), dead lifts, military press, bench, lunges, rows, power cleans, etc....
look around the site, you will find many routines to have you seeing great results in three months.

This is the holy grail to muscle growth
V
EAT...........

Exactly. I was able to see various issues with my goal, training, and eating. I will stick to compound and power movements the rest of my bulk. I tend to focus on one area I'm lacking and lose sight of the others. I look at my symmetry, tend to do isolation exercises to bring up area's I feel I'm lacking. I have not done upright rows, or power cleans in quite some time. My thing with that, if I do powercleans on shoulder day, I can do goodmornings on back day?

Right now my routine is
Shoulder's. bi's
Back, tri's
Chest
Legs
with abs after every or most of my workouts.

 

[caaraa]

Why are you saying you're not hitting cardio enough? What are your goals may be a better question here