Trying hard... but kinda clueless...

[tivoselecta]

Hi everyone,

I've been working out solidly for about four months now. Trying to get myself into better shape, but of late, I've been noticing some problems. I'm not really seeming to see any difference (I know-- four months-- I don't expect to look like a supermodel, but I was hoping for some change in shape). However, more problematic is the fact that on certain exercises, I'm actually finding I'm regressing. Specifically, I'm finding that my DB Bench presses are getting harder to do instead of easier.

I've searched, and the wisdom seems to be that rest is important (I'm getting about 6 hours a night-- I know it's not enough, and I'm working on that). And of course there's nutrition... I've been vegetarian since I was 13 years old, and show no signs of stopping now. I do try to supplement with whey and soy protein shakes.

The other suggestion is that the workout I'm doing might be flawed, and here I'm at a total loss. Here's my workout: Can anyone spot anything majorly flawed in this-- am I overdoing certain muscles or doubling up somewhere that I'm not expecting to? I work out about 5 times a week, and just cycle through the routines... I'll do a legs day, arms day and chest day... There's no real rhyme or reason to the days I take off, but it works out to about 4-6 days a week on this cycle.

In terms of cardio, I generally try to get this from getting around on my bike almost everywhere I go... Not a fan of cardio in the actual gym if I can help it.

Here are my routines...

Arms & Back:

BB Curls - 60#
Concentration Curls - 25#
DB Triceps (overhead) 25#
Lateral Pulldown 110#
Bicep Curls (on machine) 65#
Assisted chin-ups (70# assist)
Cable Tricep Pushdowns - 60#
Reverse curls - 50#
Shoulder Press 55# (an exercise where I noticed a decline- I could do 70# about 2 weeks ago)

Legs:

Leg press - 220#
Leg Extention - 100#
Leg Curls - 100#
Calve raises - 285#
Hip abduction - 100#
Hip adduction - 85#
Squats - 110#


Chest:

DB Bench press 50# (saw a reduction here)
Incline (1) DB BP 45#
Incline (2) DB BP 45#
Dips (assisted -70#)
DB Rows - 45#
Vertical Chest Press - 120#



Can anyone suggest anything I need to add/remove/move/change? I generally do the exercises in the order available-- is it important to establish an order at this part of my (very basic!) training? I'm also at a point where I could do with a little-- um-- vanity boost? i.e. a bit of show in my chest or arms to keep me motivated...

All suggestions gladly accepted... Thanks for any pointers you can give!

 

[Gazhole]

Just from the exercise selection and the info you've given brings up a few problems. Theres way too many isolation, machine, and duplicate exercises in there, and training 5 days a week is too much for most people.

My advice would be to read the stickies in the training section and read up on basic program design. The first link in my signature lists a lot of good articles written by the members here.

There are also an absolute tonne of articles on training, nutrition, and supplements on the main site IronMagazine Bodybuilding Website, natural bodybuilding & fitness magazine.

You will learn a hell of a lot just reading for a few hours.

 

[tivoselecta]

Honestly-- I have read a lot-- the problem is that there's an AWFUL LOT of conflicting information out there. Still reading.

 

[Gazhole]

The information in the stickies does not conflict with itself. There's a lot of bullshit out there in bodybuilding magazines, and a lot of self-professed "experts" only know how to take your money. An "ex" is a has been, and a "spurt" is a drip under pressure .

Take a look at those stickied topics and remember the golden rules:

1 - Diet is paramount.

2 - Use mostly compound freeweights exercises.

3 - Train your legs as much as your upper body.

4 - Always use perfect form/technique.

5 - Progressive overload.

 

[gtbmed]

1. How old are you and how long have you been training?

2. What is your diet like? Simply lifting weights doesn't make you grow. Dieting and resting is what really makes the growth happen.

3. My best advice - forget things like bicep curls that use only 1 joint and involve moving a relatively small amount of weight through a relatively small range of motion.

Use heavy compound lifts like squats, deadlifts, bench press, and rows, and you should see good results. I would mostly eliminate isolation work from your program.

Above all, read the stickies on this forum and use them - they're good, free advice and they preach things that work and make sense.