Please help!

[greeno2311]

I have posted on the advanced site because im so stuck and tried so many different avenues its ridiculous!!

My issue is no matter what training i do, or what diet i have i just cannot grow.

Im stuck at 70.8kg with 13.5" arms, 40" chest, 25" leg and 34" waist. now i know im not ripped but im just trying to "bulk up".

my goal as odd as it may sounds would be 14-14.5" arms and 41-42" chest but for the past year i just cant get any bigger.

please please help!

diet

morning - cup of oats made with milk and multi vit, l-arginine, l-lysine and l-canitine

snack/pre workout - creatine and protein shake mixed with water followed by post work out shake

lunch - turkey breast grilled with 1 cup of greens and 200g of brown rice.

snack - protein shake mixed with water.

dinner - turkey breast with brown pasta, tomatoes, onions, peppers and mushrooms.

bed - protein shake mixed with milk.



work out plan.

Monday chest
dumbbell flys
3 4-8 2s up 2s dn

dumbbell press
3 4-8 2s up 2s dn

incline press
3 4-8 2s up 2s dn

incline fly
3 4-8 2s up 2s dn

hip pushups*
3 4-8 2s up 2s dn

Weights: 45 - 70 minutes
Cardio: 20 minutes - jog, brisk walk or bike


Tuesday lats
pullups
3 4-8 2s up 2s dn

dumbbell rows
3 4-8 2s up 2s dn

behind head pullups
3 4-8 2s up 2s dn

bent over rows
3 4-8 1s up 1s dn

chin up
3 4-8 2s up 2s dn

Wednesday
legs lunges
3 4-8 each leg 2s up 2s dn

squats
3 4-8 2s up 2s dn

thrusts
3 4-8 2s up 2s dn

sumo stance 5mins

Weights: 45 - 70 minutes
Cardio: 20 minutes - jog, brisk walk or bike

Thursday
shoulders
alternating dumbell press
3 4-8 2s up 2s dn

side raise
3 4-8 2s up 2s dn

reverse flys
3 4-8 2s up 2s dn

front raise
3 4-8 1s up 1s dn

shrugs
3 4-8 2s up 2s dn

shoulder press
3 10-20 2s up 2s dn

Weights: 45 - 70 minutes
Cardio: 20 minutes - jog, brisk walk or bike

Friday
triceps
body weight dips
3 4-8 2s up 2s dn

dumbbell french press
3 4-8 2s up 2s dn

biceps
dumbbell curls
3 4-8 2s up 2s dn

hammer curls
3 4-8 2s up 2s dn

reverse curls
3 4-8 2s up 2s dn

Weights: 45 - 70 minutes
Cardio: 20 minutes - jog, brisk walk or bike

sat Sunday rest.

am i doing anything painfully wrong? i dont even get soar muscles anymore yet i do work to failure but i can seem to go up a weight with my dumbbells and my physique isnt changing either!

[MiniHulk]

You are just not eating enough, or you aren't eating right. You can only utilise things that you digest...

Don't do any cardio for now. Try something like this, no faffing about needed;

Monday - Squat heavy (5 hard reps, 10 fairly hard reps or 20 moderate reps)... each version should make you feel like puking. You can change them about either each set, or each time you workout.
Tuesday - Squat again... and military press, heavy
Wednesday REST
Thursday Squat + Bench press
Friday Pull ups and Deadlift - very heavy
Weekend - Rest.

As for diet, take a look at the CKD diet. I recommend devouring pots of double cream mon-fri, along with cheese, eggs, beef, chicken, fish etc.
On the weekends, eat whatever you want, just lots of carbs.

[MiniHulk]

Seriously, your routine is way too complicated. Hit the big lifts hard, and the squats often!

[MiniHulk]

Getting DOMS in your muscles will be a lot harder as your body becomes accustomed to training. A lack of DOMS doesn't mean your training isn't working... You may want to stop worrying about the speed of your lifts, don't worry about counting - concentrate on feeling the muscles which are being used while you train. For the eccentric part of the exercise, try to slow it down a bit if you want to experience soreness... for example, if you do pull ups, explode up in the lift and then lower slowly, concentrating on the contraction of your muscles.

[greeno2311]

i guess i associate DOMS as a sign ive worked the muscles enough, but im always scared of "over training" and through reading and people in the gym telling me what to do i guess ha ha, i was always told the whole "work each muscle group each day, keep the hormones going and the muscles guessing." and i have to say, more calories are scary, i find it hard to eat what i do at the moment ha ha ha. Each shake is worth 40g of protein alone!

Ill give it ago anyway and post results after Christmas.

just one more thing, if i get to achieve my goal, how can i then lower my body fat and maintain my muscle? if i drop calories will that harm my over all size?

[Hector]

I too am struggling to add weight, one thing I've done is to Use full fat milk in shakes and a good splash of cream - is a good way to increase calories. Also an afternoon snack of cheese! I do find it hard adding and eating the extra food!

[Zeigler]

Quote

just one more thing, if i get to achieve my goal, how can i then lower my body fat and maintain my muscle? if i drop calories will that harm my over all size?

Aslong as when you cut you keep protein high, you'll be fine, unless your calories are ridiculously low and your burning yourself out. When dieting its best to keep training simple - concentrate on big heavy lifts to retain your muscle.

And as MH said, your routine is all over the place. Stick to hitting each muscle 2-3x a week, more stimulation = more growth.

Id seriously recommend checking out Stronglifts, i know its recommended to nearly everyone who posts up a bad routine, but thats for a good reason....its works hella good!!

[greeno2311]

thanx guys, ill get cracking on the calories and more simple heavy weights. worst part is this regime was given to me from a "professional" but as the last year has been a slow shocker i think ill ditch it and go with your advice!

fingers crossed guys and wish me luck!

[dope540]

thread moved. not really advanced discussion

[stronglikewood]

More food. And don't get hung up on the tempo you're lifting at, just get the weight lifted and get stronger on your exercises.

Not sure it's necessary to squat 3+ times per week as suggested. I'd just work on what you're doing but make sure you eat more to gain weight. And get stronger of course, but that goes with out saying.