Shorty Needs Help Getting Past Wall

  • Multi

    Posts: 21

    Apr 11, 2008 10:19 PM GMT
    Howdy. I recently feel like I hit "the wall" and no longer feel like I'm gaining any mass or definition or just feel like my workout is no longer working. People keep telling me to shock myself but I simply don't know how. I'm hard bent for money so I can't just waltz over to a PT, and none of my friends are as serious about working out as I am. I need some advice on what I can do to help gain muscle mass and "shock" my system

    Here is my workout for a perfect world scenario. Each is a set of 3 with 10 reps or failure each set increasing weight

    Day 1:Bicep-Back
    Cable Bicep Curl
    Lateral Pull Down
    Double Overhead Bicep Curl
    Seated Pully Row
    Hammer Curls
    Unsupported Back Extension
    Close Grip and Wide Grip Bicep Curls

    Day 2:Tricep-Chest
    Cable Pushdowns
    Cable Chest Flys
    Underhand Tricep Pushdowns
    Standing Cable Incline Fly
    Cable Pushdowns-Rope Attachment
    Machine Fly
    Cable or Freeweight Kickback
    Bench Press
    Skull Crushers

    Day 3:Legs
    1-Mile warmup run
    Standing Calf Raises
    Machine Squats
    Machine Calf Extensions
    Machine Leg Extensions
    Machine Standing Hamstring Curls

    Then the next two days is how I feel, or I'll mix and match workouts.

    Any advice or suggestions will be greatly appreciated.
  • Posted by a hidden member.
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    Apr 11, 2008 11:11 PM GMT
    Why don't you start by taking a week off?

    Come back and vary the routine; find new exercises, change to 1 warm-up set and 3x8 at the same (heavy)weight, spend a week of 2x15 sets at lower weight.

    Anything that gets you out of the routine and makes you sore again.

    You might also look at diet. Maybe you are not eating enough to support any more gains.
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    Apr 12, 2008 4:35 AM GMT
    John took the words out of my mouth.

    Take at least 10 days off.

    Switch your focus from what your routine is (frankly, the details of a workout routine are, IMHO, quite irrelevant to whether you are going to make gains or not) and focus on diet. Understand your current diet. Do a spreadsheet with 5 columns (food item, calories, carbs, protein, fat), and put in what you eat on an average day. Look at the totals, then adjust.

    When you get back to the gym, stop thinking about what exercise to do, but focus on where your mind is when you do one. Are you just going thru the motions? Are you completely focused on the muscle that you are working? Is your form slow, steady, and perfect, or are you just counting reps? Stop counting.

    Just some random thoughts, but the fact you listed a set of exercises as the key information says to me exercises are so not the issue here.

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    Apr 12, 2008 4:51 AM GMT
    I agree with the other guys so far. Sounds like you should focus on your diet.

    Here's a trick I tried and it seems to be working for me. Running long distances increases your appetite. So I started running more often after each workout. About 1-2 miles (depending on speed, you might want to run 15-30 minutes). I find that my appetite increased, I ate more, and I gained weight. I also found that my muscles got stronger because I was eating more.

    But it does just boil down to increasing what you're eating (making sure that it is healthy, high in protein and calories). If you're hungry, you're not eating enough.
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    Apr 12, 2008 2:15 PM GMT
    You do way more than I do. And with all that exercise you will need more time for recovery. Start by taking a week off, then focus on the basic compound exercises, nothing else.
    Good luck
  • Multi

    Posts: 21

    Apr 12, 2008 6:59 PM GMT
    Thanks guys! Really appreciate it! I will try and fix my diet to more healthier options, and as much as I am paranoid about it, I WILL take a week off, and in the meantime rework how I exercise.