Weight Lifting Question for anyone who is knowledgable in the area.?
I've been lifting for almost 4 years now. Im about 5'11 and 200 pounds and i'd estimate about 10-11% body fat. I do your standard, Bicep-back, chest tricep and a third day of shoulders and abs. I also eat about 40 grams of protein immediatly after i get home, either in a shake or eggs and milk. Im trying to lose a little more body fat while adding more muscle but i've hit a wall with my workout. (i increase weight and do sets of 10-8-6) I no longer see improvements and ive been stuck at the same weights for quit some time. I also don't take any supplements because i don't know what to take. I was wondering if anyone could offer any insigts, new workouts, or supplements that can assist me
Try a 5x5 or 8x3 scheme with your bench/squat. How often do you switch up your workout?
Change is the constant, the signal for rebirth, the egg of the phoenix.
Link to my change http://www.wannabebigforums.com/showthread.php?t=85798
He doesnt start fights he just operates on high speed in a low speed zone all the time .-BRAWL
not to often at all. which i know is wrong, i mean im always looking for new excersises to do and i mix them into my routines. what do you mean by a 5x5?
Last edited by Slim Schaedle; 01-15-2007 at 09:00 PM.
You may try working legs.
You're proobbally cutting your calories down too low. Try eating a little bit more and throw in some cardio and you should continue to lose fat.
Those are some pretty good stats by the way, how are your lifts?
Bench:240-250, somewhere in that area.
Goal: Lift more, Be Bigger and look Better.
You've been using a routine without legs for 4 years?
Last edited by sCaRz*Of*PaiN; 01-15-2007 at 09:09 PM.
"The only easy day was yesterday."
Wow, thanks for all the responses.
Yea, the majority of my 4 years of working out have been without legs. I don't look like a chicken tho, i have very naturally strong legs as my dad was a soccer player as a child. so i have the think trunks genetically. also, i lifted legs for a period of time, but i have bad knees so i had to stop on doctors orders. but i was doing heavy squating as well as things like exploding squats off a seat...things that aren't exactly easy on the knees.
I don't think my problem is eating or sleeping as i def get the required amounts of calories. As far as my diet is concerned i don't look to much at calories and try to eat foods with little fat. I also take in as much protein as i can...nearly a gallon of milk every other day.
My whole routine is as follows:
Bench 175 pounds-10 reps, 185-8 reps, 195, 6 reps (been stuck here forever)
incline dumbel single hand press- 45 x10, 50x8, 55x6
decline bench- 145-10, 155-8, 165-6
at this point i mix in tricep excerises, at 3 sets each in between the rest of the chest excercises which include, cables, peck deck, incline bench cable flys. (i want something to target the lower outside part of the chest as well)
preacher bench - 85x10, 95x8, 105x6
back flys (other function on the peck deck) 70, 80, 90
cables (at the bottom and i grab with opposite ends and lift up to my shoulders)
lawn mower curls
reverse grip curls
and i'll finish off with a burn out set
iso shoulder press
then i usually superset lifting 15 points from my sides and then lifting 15 pounds from in front of me
so that's my whole routine...lemme know what i should change.
Well then forget legs. How about working your posterior? Try that.
Wow, so many misconceptions here...I'll try and clear up a few.
Okay, you are ONLY working chest, arms and abs. You are NOT working your back and legs...and that is why you have hit a wall.
"Back flyes" is a rear delt movement not back. And you are doing seven bicep exercises (WAY too many).
There is NO "lower inside" part of the chest. For that matter there is no upper chest or lower chest or whatever. There is ONLY chest. When you do ANY chest exercise, the entire muscle is worked. It is impossible to do otherwise. The entire muscle is stimulated. Period. Pay no attention to anyone who claims otherwise as it is clear they don't understand basic anatomy.
You are doing too much and focusing on isolation exercises for about 75% of your routine.
Throw it out and start with this one (I adjusted it to take into account your physical limitations)
Day 1: Chest and biceps (all sets are 4*8)
Flat bench press.
Standing E-Z bar curl (lean back slightly against a wall if you experience back strain)
Day 3. Back and triceps.
Rack pulls. Similar to deadlifts but do them on a rack at knee height. That should not hurt your knees (unless they are extremely sensitive)
Close-grip bench press
Day 4 rest
Back and chest:
Flat bench press.
abs and calves
(Your choice of exercises here...do no more than 2-3 for each bodypart)
NOTE: The above routine is something to be used ONLY if you can't work legs at all.
Personally I'd find another doctor who knew something about weightlifting and see if there was anything I could do to rehab my knees or work my legs. Not working half your body WILL limit your gains.
what kind of routine would you recoment if i could work legs normally? i think i'll give it a chance and maybe go lighter if it's to difficult. i never realized how much of an affect working legs had on the rest of the body
Do a search for WBB1, WBB2, WBB3 or BGB
Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)
Im looking at the above suggested routine and the WBB 1. I just had one final question, i do have this annoying small layer of flub that i need to get rid of so that the abs i feel under there will show. Should i do 30 min cardio sessions on the days off? or should i just let the new work out regiments take care of those
Last edited by waly01; 01-16-2007 at 08:38 AM.
I JUST published something here that might help you: How to do cardio if you MUST!
Skip to the end to see a sample protocol.
You could read Baby Got Back too, if you're interested in trying something that incorporates more posterior chain work and 5x5/3x8 ranges.