Im trying a new plan right now to bulk. Im currently 210 lbs and have a fairly fine trim. I want to basically double my muscle size in a 4 month period. As of right now i'm eating about 5 meals per day with my meats, veggies, and whole wheats. The only supplements im taking are fish oil pills and wheybolic 60 protein shake.. (not a very widely known shake...Its pretty much only found in southern part of pennsylvania so when i go down there i always stock up on it and its worth it. its 30 bucks tho...) Anyway i'm rotating between chest and arms every other day with 2 days of rest per week. I need tips on how to keep building my muscle and see progression because i've been in a bit of a rut the past 2 or 3 weeks. I am using the whole muscle memory deal too and swtiching up my exercises and weights.
I know you probably think I'm picking on you, but really I'm just trying to help. Start reading, there are much better ways to go about getting muscular. Starting Strength, The WBB routines, HCT-12, just to name a few, are going to serve you better than a chest/arms routine.
Switching between two muscle groups with only two days rest is overkill, muscles grow as they rest. Ignoring the bigger muscles in your body will slow down your progress. It is also impossible to double your muscle mass in that short of a time period. This stuff takes years of dedicated consistency with a focus on getting stronger.
You need to be realistic first off. Even if you were on anabolics it would be hard and close to impossioble to double your size in 4 months. Your approach needs to change. Without seeing what you are eating and also how you are training there is not enough info to give any type of answer, but training chest and arms every few days is not going to increase your size. You need to train the whole body to grow.
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read hct-12 here on WBB. It will give you all the information you could ever need to make realistic improvements.
I agree. Check out SS or one of the other programs that focus on developing a complete physique, rather than just the muscle groups that are visible in the mirror. At the very least, if you want to create your own routine, be sure to train every muscle group (back and legs are the most neglected despite making up 2/3 of the overall body). Squats are deadlifts are essential but also consider adding: bent-over (or 1-arm DB) rows, pull-ups, military press, and incline bench press. Place more focus on larger muscle groups (chest, back, shoulders, legs) as they contribute greatly to the size of smaller groups (arms, calves). Hope this helps.
Iron Junkie - Go Hard Or Go Home
For the record im not only working upper body. My schedule goes like this
Monday = Light lifting [bench, squat, bells, lat pulldowns, ect] at normal x8 to x10 reps
Tuesday = Day off
Wednesday = Heavy lift. Squats, bench, dead lift, curls, ect at only x3 to x5 reps depending on the exercise.
Thursday = Day off
Friday = I Mostly just focus on cardio. Anything from running and ab work outs get put in there.
Saturday & Sunday== Days off
So im in no way a beginner, i am just wondering how much i should change my workout to fit the bill. [which would be me ultimately getting BIGGER] I've looked into the HTC thing and it seems i'm almostly exactly on track with program number 1 with my weekly workouts. ... now the nutrition part that guy 1 was bitching about earlier....
As i said before i eat about 5 meals per day [dont know exactly what the guy didn't get with my meal description above] ... of coure i can't rattle every food i've consumed while on my plan, but i always get the necessary amounts of proteins,wheats,veggies, fruits (although in very small amounts) and my favorite guaranteed meal i eat ...chicken ......
Basically i'm just lookin for a little insight on how to make this plan better. Sorry for my lack of detail in the beginning of this post
Switching exercises frequently (muscle confusion) and using light workouts is not the best way to go about it. Get a solid routine that you can be progressive and consistent with. Focus on getting stronger on a handful of movements with a focus on the compound lifts. Work hard, get stronger and eat well for a couple of years.