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Thread: help needed

  1. #1
    pump pimp's Avatar
    pump pimp is offline New Member
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    help needed

    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
    Attached Thumbnails Attached Thumbnails help needed-mvc-533f.jpg   help needed-mvc-537f.jpg   help needed-mvc-524f.jpg   help needed-mvc-532f.jpg   help needed-mvc-534f.jpg  


  2. #2
    whiteyk's Avatar
    whiteyk is offline Pimp in Training
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    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

  3. #3
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    Lets start with tha basics (diet) and then tell us about your weight training schedule.

  4. #4
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    how bout some nair?? Good stuff....jk

  5. #5
    Latimus's Avatar
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    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

  6. #6
    sepjuice is offline Anabolic Member
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    periodization and supersets can spurt some growth for ya...

  7. #7
    Loomis is offline New Member
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    You are, without a doubt, overtraining. Why is it that everyone thinks he needs to train 5 days a week? Try 3.

  8. #8
    whiteyk's Avatar
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    Quote Originally Posted by Loomis
    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

  9. #9
    withoutd0ubt's Avatar
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    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

  10. #10
    whiteyk's Avatar
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    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

  11. #11
    pump pimp's Avatar
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    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

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