help needed

[pump pimp]

I'm a 38 year old guy who has been training regularly for the last 3 years
here is my sob story.... i made good gains over the first 2 years
Chest went from 40 to 43
Neck from 17.5 to 19
Biceps from 13.5 to 15
Thighs from 22.5 to 25
Calves from 14.5 to 15.5
Weight from 169 to 187
My problem is that I've not made any decent gains over the last 12 months
I eat as much as i can and its all the right stuff.
I train Mon-Bi's and Tri's
Tues Shoulders and Legs
Wed Chest and Abs
Thurs Cardio
Fri Back Abs and Legs
Sat and Sun Rest days
I usually work each bodypart 30-40 mins 5 excercises 3 sets to Failure

Any advice in making progress would be appreciated.
I can't take the chemical option because i have a deep rooted fear of needles after being butchered by a dentist as a small boy .
I have attached some pics please feel free to advise/ criticise as long as its constructive

[whiteyk]

well, maybe change up your diet or training, but if i were in your place i would go to an endocrinologist, and try to get HGH or HRT

[jbigdog69]

Lets start with tha basics (diet) and then tell us about your weight training schedule.

[palequail]

how bout some nair?? Good stuff....jk

[Latimus]

that last picture hurts my eyes...new camera?lol


that workout program looks like you might be overtraining tris...they should be hurting on tuesday..then you work shoulders...then you work chest...move both of those away from each other...and do legs once...hard

maybe mon-chest tues-back wed legs thur shoulders fri arms...pretty standard schedual...up your intensity and cals...if you like supplements then creatine, ph, gainers, whey, and some no2

good luck

[sepjuice]

periodization and supersets can spurt some growth for ya...

[Loomis]

You are, without a doubt, overtraining. Why is it that everyone thinks he needs to train 5 days a week? Try 3.

[whiteyk]

You are, without a doubt, overtraining. Why is it that everyone thinks he needs to train 5 days a week? Try 3.


i train 5 days a week, but with days off after legs and back, i do this because i train one muscle group a day

[withoutd0ubt]

I train Mon-Bi's and Tri's

NEVER DO TRI'S THE DAY BEFORE SHOULDERS!

Tues Shoulders and Legs

NEVER DO SHOULDERS THE DAY BEFORE CHEST

Wed Chest and Abs
Thurs Cardio
Fri Back Abs and Legs

SPLIT UP BACK AND LEGS.... BOTH ARE HUGE MUSCLE GROUPS AND YOU ARE NOT WORKING THEM OUT PROPERLY IF YOU CAN DO THEM BOTH IN THE SAME DAY

Sat and Sun Rest days
I usually work each bodypart 30-40 mins 5 excercises 3 sets to Failure

TOO MANY SETS.... LOWER YOUR EXCERSIZES AND DO THINGS MORE INTENSELY

YOU SHOULD NEVER LIFT ANY OF THE SECONDARY MUSCLES BEFORE A PRIMARY MUSCLE... FOR INSTANCE, THE PROPER WAY TO WORKOUT SHOULDER/TRI'S/CHEST IS TO START WITH CHEST THEN GO TO SHOULDERS THEN FINISH WITH TRIS, OR IF YOU LIKE TO SPLIT THE DAYS UP THEN DO SHOULDERS AFTER CHEST DAY AND TRIS AFTER SHOULDER DAY. THE SAME APPLIES FOR DOING BACK BEFORE BICEPS IF YOU EVER DO THOSE IN THE SAME DAY

ALSO, YOU ARE DOING TOO MANY EXCERSIZES AND DIFFERENT SIZE MUSCLES REQUIRE DIFFERENT AMOUNTS OF SETS AND REPS... FOR INSTANCE, A SMALL MUSCLE GROUP LIKE TRI'S DOES NOT NEED 15 SETS TO GROW, BUT MAYBE A LARGER ONE LIKE BACK DOES. MY ADVICE TO YOU IS TO ONLY DO ABOUT 6 TOTAL SETS ON TRIS/BIS , 8-10 FOR CHEST/SHOULDERS, 12-15 FOR BACK AND LEGS

HOPE THIS HELPS

[whiteyk]

this is what my split looks like just for the record.
mon-shoulders
tues-bis tris
wed-legs
thurs-off
fri-chest
sat-back
sun-off

[pump pimp]

Thanks guys i appreciate all the good advice and will adapt my training to suit
will keep you posted with results.
Thanks again ....feels like i've gained a new family