Any help appreciated

5500

Hi Guys
Looking for some advice and guidance please!

I started off training in the gym a year ago,main goals being to shed some pounds and build some muscle at the same time,But my results as to what i envisioned in my head and where am i now arent the same place!

I dont know where im going wrong as i've taken advice from trainers in the gym and stuck to any programs i've been given but yet i just dont seem to be making gains in either size or heavier weights.

Here's an outline of my current programe and diet.

Im 88Kg and 5'10 with bodyfat of 19%

I train a minimum of 3 times a week if i do 4 or 5 days its solely cardio on the other 2 but realistically if needed a could be lifting 5 days a week but the trainer advised against it.

Monday - Biceps and shoulders,consisting of

seated dunbell shoulder press (10x8x6 44kg/6x8 40kg)

Lat raises 2 sets x8 12kg per db

Bent over raise 2sets x8 12kg per db

1x set of 21's with 12kg per db

2x8 bicep hammer curls
2x8 concentrated curls
2x8 bicep curls - all 12kg per db

Pullups/chinups to failure for 2x 3 sets (I can only manage between 6 to 8 per set if even)

30/40 mins cardio mixed between steady pace jogging or interval running ect.


Tuesday - rest

Wednsday - Chest and triceps

10x8x6 flatpress 48kg 6x8 44kg

2x8 incline press 44kg
2x8 decline press 44kg

2x8 flys flat
2x8 flys incline
2x8 flys decline 14kg per db

Tricep extensions 10kg
Tricep cable pull 22kg
4 sets of dips to failure (usually 10 per set)
3 sets of pressups to failure,again usually 10 per set

Thursday - 50/60 mins cardio,again mixed either cross trainer bike rower ect

Friday - Back and legs

2x8 leg extensions 60kg
2x8 leg curl 60kg
2x8 leg press 90kg
2x8 squats 60kg
10x8x6 55kg 6x8 59kg lat pull down
2x8 side rows 26kg per db
2x8 seated rows 55kg

Weekend - rest

The gym im in only has a smith machine as opposed to a rack so i think im somewhat limited even with squats or deadlifts with that

My diet is as follows

Breakfast - bowl of either branflakes/porridge/fruit and fiber followed by a protein shake

(I tend to train in the morning about an hour and a half after breakfast)

Directly after training a protein shake.

Lunch either ham chicken or turkey with lettuce on a wholewheat pitta bread with a cup of milk.

Dinner Either brownrice with steamed veg and chicken,spag bol with wholewheat pasta,veg baked potato and beef or pork.

Snack either some fruit or 2 rice cakes with honey on them

And another protein shake before bed.

While my diet used to be alot worse than it is and inculde alot of **** and fried food,its as above for the past 6months at this stage allong with the same program.

Only the other day i said to the trainer i wasnt happy or seeing results and he said to stick with it as no other trainer would reccomend a different plan for building :rolleyes:

Can anyone give me some pointers as to what im doing wrong or can improve on so that i might see some gains?

Thanks!

tribulus

If it's not working and you've genuinely followed the plan as is then why would you stick to it?

I'd probably keep it simpler. Press, pull and squat more, fly, extend and raise less.

Try getting more sleep. Try getting more cals, when I was that weight (even heavier) I was eating a fair bit more than that. Try getting more protein and healthy fat.

There's no secret but don't just keep doing the same thing that hasn't worked and expect to suddenly give results, although you don't mention how much you've progressed?

5500

I dont think i have grately progressed much,granted for the first few months i was literally dossing in the gym and diet was woefull,but for the past 6 months i feel i've worked hard but there's just been no gains that i thought i would have had starting out.

On average i get a good 8hours sleep a night and would normally drink milk with meals and snacks and water in between (incedently the trainer said cut out milk as there's too much sugar in it!?!)

Am i also in a catch22 situation in that i want to loose bodyfat but gain muscle at the same time?

Pro-Nutrition

eireal wrote: »

Hi Guys
Looking for some advice and guidance please!

I started off training in the gym a year ago,main goals being to shed some pounds and build some muscle at the same time,But my results as to what i envisioned in my head and where am i now arent the same place!

I dont know where im going wrong as i've taken advice from trainers in the gym and stuck to any programs i've been given but yet i just dont seem to be making gains in either size or heavier weights.

Here's an outline of my current programe and diet.

Im 88Kg and 5'10 with bodyfat of 19%

I train a minimum of 3 times a week if i do 4 or 5 days its solely cardio on the other 2 but realistically if needed a could be lifting 5 days a week but the trainer advised against it.

Monday - Biceps and shoulders,consisting of

seated dunbell shoulder press (10x8x6 44kg/6x8 40kg)

Lat raises 2 sets x8 12kg per db

Bent over raise 2sets x8 12kg per db

1x set of 21's with 12kg per db

2x8 bicep hammer curls
2x8 concentrated curls
2x8 bicep curls - all 12kg per db

Pullups/chinups to failure for 2x 3 sets (I can only manage between 6 to 8 per set if even)

30/40 mins cardio mixed between steady pace jogging or interval running ect.


Tuesday - rest

Wednsday - Chest and triceps

10x8x6 flatpress 48kg 6x8 44kg

2x8 incline press 44kg
2x8 decline press 44kg

2x8 flys flat
2x8 flys incline
2x8 flys decline 14kg per db

Tricep extensions 10kg
Tricep cable pull 22kg
4 sets of dips to failure (usually 10 per set)
3 sets of pressups to failure,again usually 10 per set

Thursday - 50/60 mins cardio,again mixed either cross trainer bike rower ect

Friday - Back and legs

2x8 leg extensions 60kg
2x8 leg curl 60kg
2x8 leg press 90kg
2x8 squats 60kg
10x8x6 55kg 6x8 59kg lat pull down
2x8 side rows 26kg per db
2x8 seated rows 55kg

Weekend - rest

The gym im in only has a smith machine as opposed to a rack so i think im somewhat limited even with squats or deadlifts with that

My diet is as follows

Breakfast - bowl of either branflakes/porridge/fruit and fiber followed by a protein shake

(I tend to train in the morning about an hour and a half after breakfast)

Directly after training a protein shake.

Lunch either ham chicken or turkey with lettuce on a wholewheat pitta bread with a cup of milk.

Dinner Either brownrice with steamed veg and chicken,spag bol with wholewheat pasta,veg baked potato and beef or pork.

Snack either some fruit or 2 rice cakes with honey on them

And another protein shake before bed.

While my diet used to be alot worse than it is and inculde alot of **** and fried food,its as above for the past 6months at this stage allong with the same program.

Only the other day i said to the trainer i wasnt happy or seeing results and he said to stick with it as no other trainer would reccomend a different plan for building :rolleyes:

Can anyone give me some pointers as to what im doing wrong or can improve on so that i might see some gains?

Thanks!

Hey there,
Firstly I can see that you need to change a couple of things immediately. Legs and back together, I would knock that on the head straight away. Back and legs are two of your biggest muscle groups so doing them together is not going to do you any good. Your workout looks good but just needs to be played around with a bit and to be honest with you that’s what it is all about. Trying new exercises and routines that are going to suit your body.
My suggestion
Monday – Triceps and shoulders
Shoulders

• Seated dumbbell press x 4 sets of 8-10 reps (First set is your warm up so your doing 3 working sets) You know what weight you can lift but work it that on the last set you are at your max weight, no less 6-8 on your last set. If you can’t get 6-8 good reps drop back the weight by 5kg or so.
• Side Lateral raises x 3 sets of 8-10 reps (Every couple of weeks I would at the end of the laterals do a drop set just to pump as much blood into the muscle)
• Bent over laterals x 3 sets of 8-10 reps (I prefer downing these sitting on a bench)


Triceps
• Overhead extensions x 3 sets of 8-10 (You can do these either double handed or single)
• Cable press down x 3 sets of 8-10
• Press downs with rope x 3 sets 8-10
• Dumbell kick backs x 2 sets 8-10
Remember triceps are a small muscle group so you can over work them
Back and Biceps
Back
• Lat pull down x 4 sets of 8-10 (again you know what weight you can manager, but remember come the last set make sure that you are at your max and if you cant get a good 8 reps drop back the weight)
• Bent over rows x 4 sets of 8-10 reps (With bar)
• Seated rows x 3 sets of 8-10
• Single arm dumbbell rows x 3 sets of 8-10 (with dumbbell)
• Chins x 2 sets of 8 reps (by now your back should be feeling pumped)
• The following week do deadlifts x 4 sets of 8 reps
Biceps
• Seated dumbbell curls x 3 sets of 8-10 reps
• Standing curls (bar) x 3 sets of 8-10 reps
• Hammer curls x 3 sets of 8-10 reps
Every couple of weeks change it around, maybe take the hammer curls out and do some preacher curls
Legs
• Squats (either back or front) x 4 sets of 8-10 reps
• Leg extensions x 4 sets of 8-10 reps
• Leg press (my favourite) x 4 sets of 8-10 reps
• Hamstring curls x 3 sets of 8 reps
• Shift legged deads x 3 sets of 8-10
If you are up for it you could throw in some lunges
Chest
• Flat press Dumbell x 4 sets of 8-10 (I prefer dbs because the bar is too strick)
• Incline x 3 sets of 8-10 reps
• Decline x 3 sets
• Incline flies x 3 sets of 8 reps
• Cables crossovers x 3 sets of 8-10 reps (Finish off)
You can work this the way you want to suit your training days but remember if you do chest today and training tomorrow do back (push and pull)

Diet
Seems not too bad. Remember focus on the protein and fats intake. Carbs will look after themselves, you will get good fats in the like of almonds, flaxseed oil etc etc. Cut out the bread and if your having pasta or rice go with brown pasta and basmati rice.
Hope this helps in some way

5500

Hi thanks for your reply,!I see alot of posts that say it's really simple stuff but its bloody confusing trying to find the right thing that works!

Just to throw a spanner into things i was reccomended another workout to try which is as follows


Monday = as below
Tuesday = complexes using lighter weights on a BB with higher reps for "conditioning"
Wednesday = as below
Thursday = some form of Cardio or HIIT
Friday = as below
Saturday = eat, rest and do nothing!!
Sunday = some form of gentle exercise, something as simple as a long walk or back in the gym and have a blast on a X trainer for 30 minutes.


Personally I’d aim for a workout that looked like this:-
A1 = Squat (any variation so no excuse for not having a rack)
A2 = DL (any variation again you don’t need a rack for DL)

B1 = BB BP
B2 = DB BP
B3 = Dips (with weights)

C1 = T Bar Row
C2 = Seated Cable Row
C3 = BOR (any variation)

D1 = BB Military Press
D2 = DB Military Press
D3 = Hang cleans or Upright rows (don't choke on that!)

E1 = Lat Pull Downs
E2 = Chin Ups
E3 = Pull Ups

F = Press Ups and Bb Curls Superset

each workout, choose one from each letter ie A1, B2, C3, D1, E2 + F and so on . . . .

For sets/reps do

Week 1 = 4 x 8
Week 2 = 3 x 10/12
Week 3 = 5 x 5
then repeat week 1 and so on

How does that shape up?

Pro-Nutrition

eireal wrote: »

Hi thanks for your reply,!I see alot of posts that say it's really simple stuff but its bloody confusing trying to find the right thing that works!

Just to throw a spanner into things i was reccomended another workout to try which is as follows


Monday = as below
Tuesday = complexes using lighter weights on a BB with higher reps for "conditioning"
Wednesday = as below
Thursday = some form of Cardio or HIIT
Friday = as below
Saturday = eat, rest and do nothing!!
Sunday = some form of gentle exercise, something as simple as a long walk or back in the gym and have a blast on a X trainer for 30 minutes.


Personally I’d aim for a workout that looked like this:-
A1 = Squat (any variation so no excuse for not having a rack)
A2 = DL (any variation again you don’t need a rack for DL)

B1 = BB BP
B2 = DB BP
B3 = Dips (with weights)

C1 = T Bar Row
C2 = Seated Cable Row
C3 = BOR (any variation)

D1 = BB Military Press
D2 = DB Military Press
D3 = Hang cleans or Upright rows (don't choke on that!)

E1 = Lat Pull Downs
E2 = Chin Ups
E3 = Pull Ups

F = Press Ups and Bb Curls Superset

each workout, choose one from each letter ie A1, B2, C3, D1, E2 + F and so on . . . .

For sets/reps do

Week 1 = 4 x 8
Week 2 = 3 x 10/12
Week 3 = 5 x 5
then repeat week 1 and so on

How does that shape up?

Hey,

To be totally honest. I have been training and involved in bodybuilding/sports for a number of years now and its all about the individual person. What works for me does not mean that it will work for you or the next guy. Trying different routines is what it is all about, form each routine that you do you will find one or two different excercises that work that you will then incorporate into a program that is for you. Make a comitment to a program for 4-6 weeks and see how you get on

5500

Pro-Nutrition wrote: »

Hey,

To be totally honest. I have been training and involved in bodybuilding/sports for a number of years now and its all about the individual person. What works for me does not mean that it will work for you or the next guy. Trying different routines is what it is all about, form each routine that you do you will find one or two different excercises that work that you will then incorporate into a program that is for you. Make a comitment to a program for 4-6 weeks and see how you get on

Hey

If keeping with the original routine,could you reccomend what way to split it with 4 days?

I'd like to incorporate more legwork,so is it still ok to be lifting heavy with the likes of legs chest ect more than once per week>

Thanks again for the help