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    Mar 09, 2010 4:45 AM GMT
  • Posted by a hidden member.
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    Mar 09, 2010 6:12 PM GMT
    Make over time!

    OK, you are not doing enough big movements to get big. Just doing arms on Monday makes not too much sense if you want to grow, also I fail to see how you can work your shoulders or traps without also working your arms, so you get no rest on the tuesday for your arms i.e. the split is pointless. I´d go to a smaller split (ie a 3 or 4 way) and work your legs more. More squats, deads and bench pressing.

    As to fat, then you want to either (1) do supersets or circuits in your lifting or (2) do HIIT (interval training).

    Creatine just makes you stronger while you use it. It doesn´t make you bigger, just means you can train harder and recover faster, which means it won´t make any difference unless you are eating, training and resting properly.

    Here are some suggestions:

    (1) simplify and rationalise your splits so that you get more real rest out of it.
    (2) start doing some interval training (work in with your lifting)
    (3) eating. After you lift have a piece of fruit and a protein shake. Otherwise eat real food in smaller portions at regular intervals.
  • MuscleComeBac...

    Posts: 2376

    Mar 09, 2010 6:40 PM GMT
    Listen to Lostboy. Good advice.

    First, you're likely overtrained to some degree. (tired? not as hungry? elevated temp in the a.m. by any chance?) You won't like hearing this, but I urge you to consider it: Start with this...and I'll bet you won't but hey, it's worth the risk that you might hear it....take a week off. Rest.

    Then get back in there and consider breaking up the week and do 2 on, one off, three on, one off.

    Do all your cardio and interval training either in the a.m., then lift p.m., or the other way around. Fat is burned, and flushed out through hydration. Drink water like you were a fish. You can't target your mid-section, but you can strengthen your core, which does so much good all the way around. Don't neglect it, and if nothing else, finish off your cardio/HIIT with some ab work.

    Big muscle groups need to be worked like big muscle groups - HEAVY. Period. Nothing grows if the weight isn't going up. Size comes with strength, not with endurance, so go heavy and fewer reps. Moderate number of sets.

    Think about purpose/function and try to give rest between. Consider one of the following for six weeks:
    M - CHEST (push, some pull e.g. flys)
    T - LEGS push (not counter-intuitive to the advice, as the group is unrelated)
    TH - BACK - mostly pull
    F - TRI's - push
    ST - BI's and DELTS - pull and push


    M - BACK and DELTS (pull/push)
    T - TRI's (push)
    W - LEGS
    F - BI's (pull)
    St - CHEST(push)

    Again, listen to Lostboy - get some power in your routine: squats -- nice and deep down into the bucket, both front and back squats; old fashioned bench press, both normal width and wide grip, and then when you have more strength in three to four weeks, nice heavy wider-than-normal incline bench; heavy seated rows, strict, squeeze.

    Remember that deep squats, and heavy leg work actually helps elevate your Testosterone, and will naturally have your body working for symmetry, as your upper body will respond in relation to the growth and effort being put in on your legs.

    On smaller muscle groups make sure to get a good stretch, and flex the opposing muscle group (e.g. when you are doing push-downs for Tri's, when at the top of the movement, flex your Bi's, then push down and come right back up and flex the Bi's, feeling the stretch deep in your long head of the triceps. Go deep on shoulder presses and power up without locking out to rest too long at the top. Keep a pace going.)

    Protein after a your workout within 20 to 30 minutes. Liquid is fine, so long as it's almost entirely free of soy. Add a banana or peach or something with a good glycemic index, and then combine foods like almonds and low-fat protein's with greens and legumes throughout the rest of your five meals in the day. And don't eat within 90 minutes of going to bed.

    Finally, it never hurts to spend a couple of hundred bucks for a week with a good trainer to set things straight and get you started on something to shake up the routine.

    Stick with it. You'll see progress.
  • Posted by a hidden member.
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    Mar 09, 2010 6:46 PM GMT
    You need to decide what you want to do first: lose fat (cutting), or build muscle (bulking), and adjust your lifting and your diet accordingly. Then switch every few months. It's possible for both to happen at the same time, but you need to FOCUS on one or the other.

    Do you drink one of those protein shakes within 30 minutes of finishing your workout? That's vital.

    My trainer has me on a five-day split, too, but it's slightly different:

    Monday: Back (and abs)
    Tuesday: Chest and Triceps (and calves)
    Wednesday: Biceps (and abs)
    Thursday: Legs (and calves)
    Friday: Shoulders (and abs)

    Back involves biceps, but they heal fast, so I am hitting them twice, on Mon and Wed. Triceps take longer to recover, so I just totally blast them on one day, Tuesday.

    Anyway, I'm a novice, but I trust my trainer.
  • Posted by a hidden member.
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    Mar 09, 2010 6:54 PM GMT
    Here are RJ's suggestions:
  • Posted by a hidden member.
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    Mar 11, 2010 6:07 PM GMT
  • Posted by a hidden member.
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    Mar 11, 2010 6:31 PM GMT
    Try the routine I have posted in my profile.
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    Mar 11, 2010 7:32 PM GMT
    Hey there Peakcomp,

    Truth is there is no set answer to your query. Anything is better than nothing, and there are so many theories out there as to which ones work best. It sounds like you've made good gains in good time, keep in mind that as you progress gains can sometimes taper off and come more grudgingly. A few personal opinions as to how you can maintain progress though:
    1. find a routine that "you" like. Personally, i think the best routine is the one that will keep your interest and enthusiasm at its highest. No matter what routine your on it is a good idea however to switch exercises every so often.
    2. Limit your supplement experimentation. At least until you have everything else in line and get to advanced levels of training. Sure nothing wrong with basics like protein but in my opinion dabbling in too many supplements makes the process more haphazard. Additionally, making progress without supplements will further isolate exactly what methods in diet, training, and rest work best for you. I find this approach makes progress more gratifying.
    3. Be consistent.
  • Posted by a hidden member.
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    Jul 03, 2010 3:56 AM GMT
    hey what up ..

    to get big u have to eat big and lift heavy

    here are proven routines that have worked thru the ages

    bill star 5x5

    rippetoe starting strength

    very good and can be used anytime..

    If not gettin big and stalled progress more than likely your not eating enuf .

    for instance what is the macro's ur going on ..protein, carbs and fat?

    also what your diet look like

    hope this helps and any questions ask away or pm

  • UFJocknerd

    Posts: 392

    Jul 04, 2010 6:26 PM GMT
    Lostboy saidMore squats, deads and bench pressing.
    (1) simplify and rationalise your splits so that you get more real rest out of it.

    That was all good, these two things are esp. good. 5 days on is too much; you're not recovering. Esp. if you switch over to bigger lifts.

    As others said, focus more on those big compound lifts (dead, squat, bench, dip, chinup, overhead press, clean).
  • MikemikeMike

    Posts: 6932

    Jul 08, 2010 5:48 PM GMT
    Read about the plateau effect.

    You need to mix it up.

    Add in some HIIT.

    Good Luck.