Help wanted with training, what can I add to get more muscle?

KiwiChick

I have my diet under control, have been steadily dropping my bf% (which I'm very happy with) and have improved my strength and have built a bit of muscle but am wanting to take it to the next level, anyone got some advice for me please?

My program is as follows with the weights that I lifted on my last sessions, might be hard to unserstand because I'm not great with the lingo but here goes:

Biceps/Triceps
Bench Press 4 x 8, last set to 8 reps or fail (6 reps)
30kg, 33kg, 35kg, 40kg
Incline Bench 4x 8
25kg 30kg 30kg 35kg
Dumbell Flys 3 x 12
6kg 6kg 8kg
Tricep Dips 3 sets to fail (own bodyweight)
Barbell Curl 4 x 8, last set to 8 reps or fail (8 reps)
20kg 23kg 23kg 25kg
Cable Press Downs 4 x 8
6, 7, 7, 8 (don't know what weight each plate is on machine)
Barbell Box Press 4 x 8, last set to 8 reps or fail (6 reps)
15kg 15kg 18kg 18kg

Shoulders
1 Arm Rows 4 x 8 each arm
15kg
Dumbell Shoulder Press 4 x 8 reps, last set to 8 reps or fail (5 reps)
9kg 12kg 12kg 16kg
Seated Row 4 x 8, last set to 8 reps or fail (8 reps)
8, 8, 9, 10 (don't know weight of the numbered plates on machine)
Standing Row 4 x 8 reps, last set to 8 reps or fail (6reps)
23kg 26kg 26kg 30kg
Lat Pulldowns 4 x 8,last set to 8 reps or fail (5 reps)
7, 8, 8, 9 (don't know weight of the plates on the machine)
Close-Grip Bench 4 x 8 , last set to 8 reps or fail (8 reps)
25 kg, 30kg, 30kg, 33kg
Dumbell 3 Way Shoulder 3 x 12 reps
6kg 6kg 8kg

Lower body
Deadlifts 3 x 8, last set to 8 reps or fail (5 reps)
35kg 40kg 43kg 46kg
Squats 4 x 8, last set to 8 reps or fail (8reps)
30kg 35kg 42kg 45kg
Barbell Overhead Squats 4 x 8, last set to 8 reps or fail (6 reps)
15kg 15kg 18kg 20kg
Leg Curls 4 x 8
10, 11, 11, 12 (don't know what weight plates are on machine)
Leg Extensions 4 x 8
9, 10, 10, 11 (don't know what weight plates are on machine)
Lunges 4 x 8 each leg alternating
12 kg dumbells in hands
Calf Raises 4 x 12
12 kg dumbells in hands and stand on edge od step-up box so heels go below the box when coming down

I do a 5 minute warm up before each weights session and I do very little cardio, sometimes only one session a week.
When I do cardio then it is no more than 30mins and always interval training.
I also do 5 sets of push ups to fail after each legs session and have added 5 sets of abs on the fitness ball to fail after my arms and shoulders sessions.

Any pointers or help is appreciated - sorry for such a long post!

Colm_OReilly

Anyone else think that's a lot of exercises per session? I no I'm firmly in the core/multi joint exercise camp but someone who advocates assistance work/isolation movements care to comment?

KiwiChick,

You could be overtraining with that high workload - by that I mean the muscles are so fatigued they're just repairing rather than building you up. This is definitely the case if you're going for max reps to failure on a lot of exercises every session.

Also, I'd consider working sets across in the big exercises, and less work on the assistance exercises. Your deadlifts seem low compared to your squat. Though your Overhead Squat is impressive compared to your back squat.

Others should have more advice,
Colm

rubadub

Colm_OReilly wrote: »

Anyone else think that's a lot of exercises per session?

A lot of exercises listed alright. Are these all done in the same session? How many days do you workout, for how long? is there splits?
e.g.

Bench Press 4 x 8, last set to 8 reps or fail (6 reps)
30kg, 33kg, 35kg, 40kg
Incline Bench 4x 8
25kg 30kg 30kg 35kg
Dumbell Flys 3 x 12
6kg 6kg 8kg
Tricep Dips 3 sets to fail (own bodyweight

Do you really all these 14 sets in one workout? Chest must be in bits! especially going to failure

KiwiChick

rubadub wrote: »

A lot of exercises listed alright. Are these all done in the same session? How many days do you workout, for how long? is there splits?
e.g.
Do you really all these 14 sets in one workout? Chest must be in bits! especially going to failure

I get through everything without too much trouble, I definately work up a sweat.
I lift every second day, my sessions are usually:
Monday - shoulders
Wed - Arms
Fri - Legs
Sun - Arms

I've given myself extra sessions on the arms because they seem to be the least built. Usually I'm in they gym for 1 1/2 hours.
I don't think I'm overtraining?
When I first started this program 3 months ago I was in bits but now I don't feel it too much unless I up the weights. My body seems to be dealing with it.

KiwiChick

Colm_OReilly wrote: »

Also, I'd consider working sets across in the big exercises, and less work on the assistance exercises. Your deadlifts seem low compared to your squat. Though your Overhead Squat is impressive compared to your back squat.

Thanks for pointing the deadlifts out, I was thinking that they were a bit low. I'm trying to up the weight on the next session, think that it is more mental then anything else. Always concerned about keeping the form correct to avoid back injury that I'm worried about adding weight.

Reyman

They're pretty respectable poundages so you must be doing something right!
Particularly for the O/H squat, which finds most prople out.

Having said that I think an hour and a half is a lot of training in one session. I try to avoid anything above 50-60 minutes because I find I easy up if I do any longer. But this is up to you - you may be pretty young and can take it

I'd advise, maybe concentrate more on compound movements and reduce the overall total number of sets. I know you may think 'more is better' but not always true!

Saabdub

Reyman wrote: »

Having said that I think an hour and a half is a lot of training in one session.
quote]

I agree. After a good hour of muscle teardown your body starts to produce stress hormone cortisol, especially if you're going to failure on a lot of sets. Cortisol is the enemy of muscle, just look at marathon runners. I would concentrate on basic muscle building moves, work within 50-70% of my 1 rep max, only go to failure on the last set, and split my routine so I had a number of days for my body parts to recuperate and make sure I got simple carbs+protein into my system straight after every session to promote recovery.:D

CMount