Not getting bigger, what gives??

[TootallJball]

Hey people, my name is Josh im 21 yrs old, 6'3, 180-85lbs. I started working out again seriously during last summer and have been consistently hitting the gym since then. I workout 3 times a week. I know you here this all the time but its doesn't seem like i am getting bigger or more defined. I can definetely say that im getting stronger in many aspects, but it just doesnt seem like it really shows. So i will share with you my routine so you can pick it apart for me and help me with what needs to be improved.

Tuesday: Chest & Tri's
**All lifts are 3 sets x 8 reps, unless noted

Flat BB Bench
Dumbell Flyes
Incline BB Bench
Skull crushers
Decline BB Bench
Tricep Push-downs
Fly's Machine - usually squeeze out as many reps as possible

Thursday: Biceps & Back

Standing EZ bar curls - 3 sets x 12 reps
Forearm curls - 3 sets x 12 reps
Hammer curls - 3 sets x 8 reps
Lat Pull-downs - 3 sets x 12 reps
Preacher curls - 3 sets x 8 reps
Deadlifts - 3 sets 8 reps

Saturday: Chest



So, your probably wondering why i have no leg lifts right? Well ive never been a big fan of them, but ive recently started to incorporate squats, calf-raisers, and leg curls into my routine. FYI since i lift every other day , the actual day i do, say chest will not always be on thurs, but like i said i alternate by every other day. Sorry if this is confusing at alll. Any advice negative/positive would be greatly appreciated. Thanks again.

[Anthony]

Getting bigger is about eating more. Any routine that does more arm work than leg work sucks. Period.

[KingWilder]

how many calories are you getting a day? If you can't answer that question then you probably aren't eating enough

check out WBB #1 and eat more

[Kiaran]

Getting bigger is about eating more. Any routine that does more arm work than leg work sucks. Period.

Mind if I quote this?

[intargc]

You people are quote crazy...

Quote that.

[russ]

The solution to you're problem is fairly simple; you need to eat more, and work your legs.

[levronefan]

you do 12 sets for biceps and forearms, yet only 6 for back.

where are the bent over rows, pullups, atf front squats, stiff deads, high pulls, military press, close grip bench, and lunges?????????

[russ]

atf front squats, stiff deads

those are definitely my 2 favourite exercises.

[Ja113]

Along with what's been said about eating more and training legs....

EAT MORE AND TRAIN LEGS!

Seriously though....make sure you're eating enough protein....and base your routine around big, heavy compound movements. And if you're looking for mass then Squats and Deadlifts are two exercises that you should be doing!

[MixmasterNash]

Don't do anything except: squats, deads, bench press, rows, and chins, dips, military press.

If you do anything else, you're doing something wrong.

Double the amount of food you eat.

Done.

[levronefan]

you forgot to add some important exercises- stiff deads, lunges, close grip bench, high pulls, power cleans, front squats, and barbell curls.

(throw in a basic calf exercise such as standing raises to each workout)

[smalls]

High pulls? Important? What in gods name are high pulls going to hit more effectively than the lifts Mixmasternash listed?

He was trying to maximize effectiveness.


To the original poster, your question was answered in the first response.

[TootallJball]

Thanks for the input. I know i should be doing other excercises such as bent over rows, military press, and those atf squats or whatever, but the problem is ive never done them before so i dont know the right form. I main reason i never really did squat is because i never could really do that much and i hate starting off so low, but i guess thats how it goes.

[BG5150]

Too much chest. Too much arms.

We don't care if you "are not a big fan" of legs. Doing squats and deads (which also are for lower back) help increase the natural growth hormone (GH) and natural testosterone, so anyone who wants to get big must incorporate these into the workout.

Do bent over rows, chins and maybe db rows and pull downs for upper back. I see you do deads--good.

No shoulder work? Try military presses and maybe lateral raises.

If you do a good upper back and a good chest routine, you should have enough stuff for your bi's and tri's. If you don't think you have enough arm work, maybe do a 2x8 hammer curl and 2x8 french press or tri pushdown.

No abs?

Plus, to get big, eat big! Lots of calories, with at least 1g of protein (even up to 1.5g) per pound of body weight.

[sexy2002svt]

Thanks for the input. I know i should be doing other excercises such as bent over rows, military press, and those atf squats or whatever, but the problem is ive never done them before so i dont know the right form. I main reason i never really did squat is because i never could really do that much and i hate starting off so low, but i guess thats how it goes.

learn the correct way/form. You'll thank yourself later. And don't pay attention to how much weight you're doing, when you're first starting an exercise. your body has to get used to doing the motion first, and you have to build those mucsles up, b4 you think about doing serious weight. Paitience young grasshopper.

[levronefan]

High pulls? Important? What in gods name are high pulls going to hit more effectively than the lifts Mixmasternash listed?

He was trying to maximize effectiveness.


To the original poster, your question was answered in the first response.

high pulls are an excellent upper back and shoulder movement, great for calves too.

[nhlfan]

Doing squats and deads (which also are for lower back) help increase the natural growth hormone (GH) and natural testosterone, so anyone who wants to get big must incorporate these into the workout.

truth.

[MixmasterNash]

you forgot to add some important exercises- stiff deads, lunges, close grip bench, high pulls, power cleans, front squats, and barbell curls.

(throw in a basic calf exercise such as standing raises to each workout)

They are all minor or quick variations of the basic compounds I listed.

The original poster needs to concentrate on eating and doing heavy lifts.

Don't go confusing him.

[BG5150]

The original poster needs to concentrate on eating and doing heavy lifts.

Word!

[puny_ectomorph]

Thanks for the input. I know i should be doing other excercises such as bent over rows, military press, and those atf squats or whatever, but the problem is ive never done them before so i dont know the right form. I main reason i never really did squat is because i never could really do that much and i hate starting off so low, but i guess thats how it goes.

Like they say often on this site, check your ego at the door. Everyone started at a small weight with squats...I began working them with only the bar and a pair of 25's. Seven months later I'm squatting 215 for 5 reps. There's a guy who squats on the same day I do; he does nearly 450 for 8-9 reps. I don't let that bother me...it's my inspiration. When I look at my bar, with only a few plates on, and compare to his, with 4-5 plates a side, I think, "someday that will be me." That's what gets me under my bar to bust 'em out.

You should start them with a small weight anyway, to get your form down pat. Squats are absolutely necessary for gaining any kind of size (McCallum and Strossen have a refrain: "squat, eat, grow"), but they'll also put you in the hospital if you don't do them right or start too heavy.

As far as cals, I'm only 5'10 and thus 5 inches shorter than you, but to gain bodyweight I've had to increase my intake to 5,000 calories a day. You wouldn't believe how much you really have to eat. If you think you're eating enough, well, you're probably not. It took me a long time to learn this lesson.

Good luck, and start squattin'!

-puny-

[TootallJball]

Holy crap 5000 calories, thats insane. Atleast to me. Thanks for the inspiration puny, im going to make a serious effort to hit the squats hard now. Im just curious about a few things though still. When i do squats im a pretty tall guy so its harder for me to get low. What ive been taught is that unless your doing "deep" squats, you want to go down till your knees are at about a 90 degree angle. My other question is should i change the number of sets/reps in my current routine on bench and deadlift to increased weight and less reps or just stick with what i got for now. Thanks again guys.

[smalls]

Squats are absolutely necessary for gaining any kind of size
-puny-

Squats are great, but try not to get too carried away. Try to keep things at least partially factual. Newbs and there squating mantra's get old.

[Nos92LX]

Mixmasternash, How would you break the exercises you posted into a 3 day routine?

I was thinking:

Mon - squats, rows

Wed- military press, bench press, dips

Fri- deads, chins

[MixmasterNash]

Mixmasternash, How would you break the exercises you posted into a 3 day routine?

I was thinking:

Mon - squats, rows

Wed- military press, bench press, dips

Fri- deads, chins

Almost any way you want. I'd go so far as to say that it doesn't matter, as long as there is sufficient rest to allow for very heavy loads and work everything over the course of a few days.

[Anthony]

Don't do anything except: squats, deads, bench press, rows, and chins, dips, military press.

Hello 5x5!