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I'm a little bit confused on your program, you seem to be working legs, back, triceps and biceps all in one day.

You're not going to accomplish anything on that program honestly speaking.

You need to lay out a SOLID diet that consists of atleast 1g to 1.5g+ of protien per bodyweight EVERYDAY. Your body grows when you arn't in the gym. You should be working out 3-4 times a week. Go ahead and read the sticky about the 5x5 program and seriously consider switching to it.

But realize if you switch to it if your diet isn't solid you arn't going to make any gains at all. This is where most people fail, diet is key.

I agree with Fool, diet is where it's at, then training. Follow the guidelines that Fool gave you and keep a food log and I promise you, you will start seeing results! Good luck to you Bro!

I will deffinantly be taking my protein every day from now on. And about my training, i dont know why we did so many things in one day (Back, Legs Arms, etc.), i will post my Friday workout tommorow when i get back from the gym. hopefully that will be better.

Heres the workout i did today, hopefully this one isnt as messed up as the last one. If it is please tell me!

I did these in this order, i thought it would be best to do it in this order.

1) Stretch, Pushups, and Up downs to get me goin
2) Timed DB Floor Press 3x30 seconds ( This was hellish )
3) Tricep Pushdowns 2x25
4) Low Front Lat Pulls 3x12
Break (5 Min)
5) DB Cleans 3x10
6) Straight Leg Deads From Floor 3x10 (I also put a band through my belt and under my feet)
7) Band Goodmornings 3x20

I then took my did some sprints and took my protein

Actually, it looks worse man.

I don't think you understand the concept to building muscle. It is low volume, high weight. So like 5 sets of 5. You should be close to failure on the 5th set at about the 4th or 5th rep.

Read this thread

http://www.bodybuilding.net/showthread.php?t=4

And I would follow it to the T, make sure your diet is in order (1.5g) of protien and start growing...

Yea, I understand what your saying. And I really wish I could tell my coach that were doing this wrong. But I couldnt. He has 14 of us that come every monday wednesday and friday. and we have been for 4 year. Are coach makes all the workouts for us. And we follow them. It was such a surprise when I got your comments on how everything is wrong. Because the person who made my workout is a serious bodybuilder himself. He competes in competitions. He Benches 600 lbs, and Deadlifts 7 something. So you can probobly understand why its so hard for me to believe. But who knows how he worked out in the past and what he used. Im just glad I have you guys telling me what im doing wrong and what I should change.

If your coach really does bench 600 pounds , then he isn't telling you what he does for workouts. Tell him to share the wealth and stop being stingy. His workouts he's got you guys on is terrible.

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