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Ive bin working out for 1-1/2 years i went from 163 17%bf to 165 12%bf. I know my workouts are good cause i use a personal trainer. I work out 4X week but in DEC only 3x working allot. I really don't keep track of what i eat but my family dose own a restaurant and I'm a cook there so i do eat the whole time at work. I eat fillet Mignon, fish, veal, chicken and lost of pasta. I'm starting to get frustrated.
Some personal trainers know nothing, some know a lot. Just because your trainer tells you to do something, doesn't mean its scientifically or even practically sound.Quote:
Originally Posted by dsa8864667
What are you frustrated with? What results have you seen other than a drop in bodyfat? What are your goals, what is your workout routine like? We need to know these kind of things and what you think is wrong to be able to help you...
:scratch:
I see this a lot. You may think your diet may be sufficient, but in reality it may be far from it. You say, "I eat a lot" "I eat meat all the time, lots of bread and stuff". Take a trip to the diet forum, that is a good place to start as far as diet goes. Another thing, this thread is very very general, and it is also hard to understand you because of your lack of attention to punctuation and spelling. Can you be more specific?
My goal is to bulk up want to get around 190-200 9%bf and increase strength. Heres the my work out routine that i do every other dayQuote:
Originally Posted by Flexor
workout day 1 shoulder/bi's
single arm Arnold shoulder presses 3set/10reps
lying side laterals 3set/10reps
front dumbbell raises 3set/10reps
band front arm band pull do this till cant anymore 3sets
side band arm pull for rotator cup 3sets/12-15 reps
dumbbell curls 3sets/10reps
double arm cable curls 3sets/10reps
single arm preacher hammer curls 3sets/10reps
Workout day 2 chest/back/tri's
bench press 5sets/8-10reps
straight arm pullovers 3sets/10reps
cable cross overs 3set/10reps
single arm butterfly's 3set/10reps
lat machine pull downs 3set/10reps
one arm dumbbell rows 3set/10reps
back extensions 3set/10reps
lying dumbbell extensions 3set/10reps
cable triceps extension 3set/10reps
single arm triceps push downs 3set/10reps
workout day 3 Legs
single leg split squats 4set/10reps
leg presses 3set's feet close 10reps/3set's feet wide 10reps
pausing leg extensions 3set/6reps
leg curls 4set/10reps
I do my abs and calves every workout with 15min of cardio i always change what i do. for abs ill do around 4-6 sets and my calves ill do 4-7 sets. It takes me around 2-3 hours to finish each workout.
i don't like your split at all, shoulders and bi's ..then the next day you're hitting back and chest together?? that's gonna slow prgress IMO, i would change that split asap to start second you're resluts aren't too bad..you've only been training 1 1/2 and you've put opn weight and dropped 5% of your bf%...like others said get a good diet in check and switch up your routine and you'll be seeing better overall results i believe here's what i would do in a 3x split
day 1 chest/shoulder/ triceps
day 2 back/trap/bi's
day 3 legs
Too many machines - try KISS - keep it simple stupid! :wg:
You need to keep to basic heavy free weights and ditch all that BS. Apply 100 percent focus and intensity on basic barbell and dumbell movements. And the very fundamental of everything is progression - keep a lifting diary and always try and add a little more weight, more reps or accomplish the same thing in less time.
You should try German Volume Training...
I totally agree. Free weights has always been, and always will be, the only way to go.Quote:
Originally Posted by Warrior