Quick critique please...

  • Posted by a hidden member.
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    Feb 18, 2011 4:03 AM GMT
    Hey guys-

    I've been trying to gain more mass lately, so I've been lifting heavier and more consistently (but spaced out) and eating more and adding protein shakes....etc. You know, everything. But I can't quite seem to hit my goal - I was around 162 when I started, I'm hovering around 167 now. I'd love to hit 170 and then start cutting for summer. But I just haven't been able to add lately. Here's what I do:

    MWF - I alternate each week. So one week will be Monday (chest tris) Wednesday (back bis) and Friday (chest tris). Then the next week will be Monday (back bis) Wednesday (chest tris) and Friday (back bis). I think it gives a good amount of rest. I also mix up my shoulder exercises to try and workout the different muscles on the different days (forward raises and arnold press on chest day, lateral raises and shrugs on back day). Then I do a full leg workout on either Saturday or Sunday.

    I know I'm not going into detail on the exercises - it's usually 4 different exercises, 3 sets of 8-10. They change every time because I also alternate gyms - I workout at my work gym on a M W, then I'll workout at my apartment gym on that F and the next M. And so on. So I can alternate exercises.

    Maybe this isn't enough detail, but is there any major flaw with what I'm doing?

    Thanks

  • mybud

    Posts: 11832

    Feb 18, 2011 9:31 PM GMT
    Dude.... I took a look at your profile pixs....good development in your chest..arms...abs....Mass is made in the kitchen too ..remember to get at least 1 gram of protein per pound of lean mass....remember your healthy fats....olive oil in salads....nuts...flax seed...your lean so don't worry about your carb intake....eat multi-grain breads...oatmeal...cream of wheat...Lastly...just have patience....your on the right track...trust me...Much success...BUD
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    Feb 18, 2011 9:46 PM GMT
    Just to add to the above, make sure you're eating for your TARGET weight. So if you want to get up to 175 or 180lbs, you need to be consuming that much protein.
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    Feb 18, 2011 9:48 PM GMT
    more legs. Have an ABC which you rotate. Or do Legs every other workout. Bigger muscles, stimulates growth
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    Feb 21, 2011 8:14 AM GMT
    I agree with dd_bosmvy. Make sure you are eating good. If you are being very consistent with your training and eating well, the next step would to be to bump up the intensity and make sure you are have a hardcore leg day. You can gain a lot of muscle in your legs and those bigger muscles are going to help keep the rest of your body lean. Also doing core lifts with intensity has shown to effect your natural testosterone and growth hormone levels. That is why powerlifters have the highest natural testosterone out of any athlete..
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    Feb 22, 2011 11:45 PM GMT
    should i be doing almost no cardio? I do 10-15 minutes on the elliptical before I lift every time (on leg days I just put it on the highest setting and trudge through). and then i run 3 miles on non-lift days. Is this really really stupid and counter productive?
  • Posted by a hidden member.
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    Feb 23, 2011 12:04 AM GMT
    Eat more, a lot more. No running. More legs, squats, deadlifts, get those hormones going.

    Eat more.

    Less reps, heavier weights.

    Eat more.

    Drink one of these when you wake up.
    http://www.bodybuilding.com/store/gainers.htm

    Eat more.
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    Feb 25, 2011 7:39 AM GMT
    The cardio you are doing is fine. That small amount won't hurt you at all. Will actually benefit you by improving circulation and keeping you from getting and staying sore. Crownroyal is right... Eat more and train legs hard.
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    Feb 25, 2011 7:52 AM GMT
    I will agree with above that you already have great development. Obviously you have done something right! What I have learned is just eat a ton. If you aren't gaining mass, eat more. If you start packing on fat too fast, eat a little less.

    Are you trying to get stronger or bigger? Crownroyal said to do less reps, which is good advice if you are trying to get stronger but not too much bigger. But 8-12 reps is ideal for getting your muscle maximum growth in size, but not as much in strength.

    I made the mistake of doing around 4-6 reps when I started. I was getting stronger but not seeing the size increases I wanted. But then I finally read up on hypertrophy and changed to 8-12 reps and definitely liked the results I was getting better.
  • Posted by a hidden member.
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    Feb 25, 2011 8:46 PM GMT
    probably need to eat a bit more and add more protein

    I would also be concerned about overtraining. Personally I am not a big fan of training bodyparts 2x a week especially smaller muscles like bis and tris do get worked when you do chest. Also you do shoulders throughout the week? That may not give them the proper time to rest.

    as for your body you definitely look like you are on the right track. Just need to have patience and some trial and error to push past any plateaus
  • Posted by a hidden member.
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    Feb 25, 2011 9:03 PM GMT
    You look great how you are now.
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    Feb 25, 2011 9:16 PM GMT
    Also, don't forget it takes time!!!

    edit/P.S. great development so far!