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Personal Journals discussion on Slayer's First Journal, within the Members Section; Originally Posted by hrdgain81 whats the confusion bro? and why so frustrated? If its just the training schedual thats no ...


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Old 04-06-2005, 09:51 AM   #11
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Quote:
Originally Posted by hrdgain81
whats the confusion bro? and why so frustrated?

If its just the training schedual thats no problem, there are so many ways to vary it up. Post what your so flustered about and we can help.

My main goal is to reach about 200-205lbs. I made it up to 193 but I felt gross, my bf was high and I just wasnt looking good. So now I decided to cut down slightly. Its just frustrating, I have not been making any gains what so ever.

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Old 04-06-2005, 10:23 AM   #12
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how are you going about cutting right now?
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Old 04-06-2005, 10:31 AM   #13
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Quote:
Originally Posted by hrdgain81
how are you going about cutting right now?
I wouldn't cut. Look at the diet. Look at the cardio. Look at the training. Forget about supplements. It has to be one of these things. Maybe you should reduce the calories for a while because maybe you're not training hard enough to burn them. If your current program isn't working, you won't gain no matter what you take. There will be some acceptable gain in fat, but you don't have a choice. I believe in clean bulking to a certain extent. It'll keep most of the fat off you when bulking, but certainly not all. Post your current routine and maybe we can give a few ideas. ;)

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Old 04-06-2005, 11:40 AM   #14
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thats the same place i was going 0311, you know we are here to help slayer.
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Old 04-06-2005, 02:00 PM   #15
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Quote:
Originally Posted by 0311
I wouldn't cut. Look at the diet. Look at the cardio. Look at the training. Forget about supplements. It has to be one of these things. Maybe you should reduce the calories for a while because maybe you're not training hard enough to burn them. If your current program isn't working, you won't gain no matter what you take. There will be some acceptable gain in fat, but you don't have a choice. I believe in clean bulking to a certain extent. It'll keep most of the fat off you when bulking, but certainly not all. Post your current routine and maybe we can give a few ideas. ;)
I wouldn't cut either. I would do like 0311 says. Some people have real issues bulking because they think they can eat anything and start to get fat. If you keep it clean you will minimaze the fat but you are going to have to deal with the fact that you will gain some fat. Actually this should translate to you being able to lift heaver weights thus training harder thus gaining more muscle thus achieving your goal. This is why I like to bulk From Oct-Feb. You don't have to worry about taking your shirt off.

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Old 04-06-2005, 02:09 PM   #16
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Thanks for all the suggestions.

I am thinking about changing around my routine once again. For my age and height I keep on reminding myself of the progress I have made. I am a mesomorph, and look great in a tank. :cool:

Anyways, I think it is my routine which is the biggest trouble.
My workouts are as follows, I normally do extremely slow encentric movements, with perfect form and control. I train hard.

These are my current workouts, I used to group push and pull, but I just did not have enough energy to train biceps after chest, so I gave it a day of its own.
Chest
Barbell Bench 5 Sets 6-8 Reps,
Incline Dumbbell Press 30deg 4 sets 6-10
Dumbbell Fly 10-12 Reps 3 sets
----------------------------------------------------------------------
Legs/Shoulders - My gym does not have enough equipment for lower body, however my legs have improve dramatically with my current routine.

Squats 6 Sets 6-12 Reps
Leg Presses 5 Sets 6-8 Reps
Calf Raises 3 Sets 12-15 Reps
Shoulders Dumbbell Press 5 Sets- 8-12 Reps
Lateral Raises 3 Sets 10-12 Reps
------------------------------------------------------------------------
Back
Lateral Pull Down - 5 Sets 6-8 Reps
Barbell Row-- 5 Sets 6-8 Reps
One armed dumbbell row/seated row 3 sets 6-8 reps
------------------------------------------------------------------------
Rest

-----------------------------------------------------------------------
Arms
French Press - 4 Sets 6-8 reps
Skull Crushers 4 Sets 8-10 reps
Cable Tri Extension 3 Sets 6 reps

Barbell curl, shoulder width 4 sets 6-10 reps
Preacher Curl Narrow Grip 4 sets 6-10 reps
Alternate Dumbbell Curls 3 sets 8-12 reps.
-----------------------------------------------------------------------


I know my training routine is kinda sketchy, I am pretty sure this is my major problem. When I was younger I just tried out routines personal trainers advised me to try out, and this is just the collaborated version of some resources and peoples suggestions.

Any help would be great, I believe my diet and supplements to be in order. I have made significant gains with routines similar to this, it did work well for me, however I really need some suggestions to perfect it.

Perhaps introduce more mass building excersies, deadlifts...?
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Old 04-06-2005, 02:12 PM   #17
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I didnt really go on a full out cut, not much cardio at all. Just more strict dieting, nothing but complex carbs early on in the day however dextrose and protein post workout.

I just wanted to reduce bf a bit. I was at 193- now I am at 189. Not feeling good, I feel small and I hate it.

I need all the help I can get.

Thanks in advance.
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Old 04-06-2005, 02:43 PM   #18
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Anyways, I think it is my routine which is the biggest trouble.
My workouts are as follows, I normally do extremely slow encentric movements, with perfect form and control. I train hard. (quote)
-------------------------------------------------------------------
1.This is alot of the problem. Mass building is in fact equal to how much weight you push up. To quote Arnold S., if you were to lift 120 pounds on barbell curls one week, then lift 130 pounds the following week, you gained muscle. Fast twitch muscles are what make up the majority of our muscles. Fast twitch muscle fiber also has the potential to grow twice the size of slow twitch. Doing slow reps and having perfect form will prevent you from achieving more weight, which in turn will make you bigger and stronger. I'm not saying for bench press to bounce the weight off your chest and arch you back. I'm saying it should be a tempo of 3 seconds down, as soon as it touches your chest, explode up. (3-0-1)

2.Don't pair legs and shoulders. They are both very important major muscles. There is no way you can blast your legs for as many sets you do, then lift just as heavy with the same intensity for shoulders. Cortisol levels rise after about 45 minutes in the gym. Your body will in fact start eating
your muscles for fuel. In my opinion, it won't matter as long as you kick yourself out of the gym in an hour.

3.Spread out your legs day further from your back day. This way you do squats on legs day, of course, and on back day do deadlifts.

4.For deadlifts I recommend doing them as your first exercise. 3-4 sets of 5 is more than sufficient. I say this because you shouldn't go over 5-6 reps for deads so you can load it up heavy.(there's that word again )

5.Excluding legs, I wouldn't go over 8 reps for any muscle at all. Think to yourself to pick a heavy enough weight to ONLY get no more than 8,6,whatever reps.

6.Arms, my specialty. Currently at 19 inches so I know what the score is ;) Barbell curls is great and best at beginning like you have. I wouldn't recommend doing both preacher curls and barbell curls in the same workout because they are both the hardest on your joints. To break biceps down properly, I would do 3-4 sets of (heavy) barbell curls, 2-3 sets of alt. dumbbell curls, 2-3 sets of either hammer curls or reverse grip curls, and end it with isolation curls. I am a proponent of Max-OT and live by it, but, you already know and I won't force it down your throat. :(
Triceps should entail: 2 sets of cable pushdowns (heavy as a warmup), 3 heavy sets of close grip bench (which is the best mass builder), 2-3 sets of french curls, and end with reverse grip pressdowns (builds the horseshoe shape)

-Just remember that more isn't necessarily better. You have a pretty high volume. I would recommend a lengthy warmup, then doing only your heaviest sets. For instance: I used to also do 4-5 sets of bench. My first set was 225 for 10, then 275 for 8, 295 for 6, 315 for 6, ect ect. Looking back, I can see that the first 2 sets were bullshit, not building me anything, just fatiguing me.
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Old 04-06-2005, 05:31 PM   #19
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wow 03011, thanks for all the tips.

The only reason I refrained from going too heavy was whenever I did, I could not feel the contraction well in whatever muscle I was training, thats why I normally go lighter until I can really feel the squeeze, but I will try the 3-0-1 timing and your other suggestions. Thanks.

Its just when I see people train, most of the guys in the gym lift heavy heavy, and get absolutly no where. I on the other hand lift slow hard 5-1-3 and grew. That is why I stick to that. But I will definatly try the 3-0-1.
Thanks.
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Old 04-06-2005, 09:13 PM   #20
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Those guys probably didn't have a good diet and hit their muscles 4 times in a week.
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