I Need Help Please!

[Steve80]

I just started lifting again for the past 6 months after about a 7 year break.Long story short I used to be big in high school, I graduated, got lazy, quit lifting and got scrawny. I want to get big again but I am not getting the gains I would like. I have improved a bit I went from 11 1/2 inch arms to 13 inch gardner snakes, but its a far cry from the 24 inch pythons I want. My chest seems to be the hardest to get any increase in. My bench max is up near 300 but my chest looks flat. I have talked to trainers around my house but none of them are big or look the way I want to look.Also my right arm is like an inch smaller than my left, and doesnt flex well. I figured I would ask here because ya'll look great. I rather talk to people that know what it takes to get big because they are big themselves and have been through it.

I was hoping I could get some help with my workout so I can get max increases. I want to do it without steroids though. I am chicken. I am currently 6'1 and 180 pounds. I would like to be around 200-220. Any help or suggestions about a better weight lifting program, diet or w/e would be really appreciated.

Current Workout:

Monday- Chest, Triceps Shoulders

Regular Bench-3 sets, 2 of 10 and till failure and last set

Close Hand bench- same as regular bench (sometimes substitute with machine press)

Dumbell Flys- same as above

2 Hand tricep Pulldowns- 3 sets of 10

1 handed tricep pulldowns- 3 sets of 10 per arm

Military Press- 3 sets of 10

Push ups- Till failure

Reversed elevated push ups: I put my feet on one bench and hands on another. I put a 25 pound wait in my lap. I do 2 sets of 10. The third till failure.

Random ab execises


Tuesday- Biceps Forearms and back

Single Arm cable curls- 2 sets of 10, 3rd set till failure per arm.

Preacher Curls- 2 sets of 10, 3rd set till failure

Bicep pulldowns(done on lat pull machine)- 2 sets of 10, 3rd set set till failure

alternate arm dumbell curls- 2 sets of 10, 3rd set till failure

Barbell Forarm curls- 3 sets of ten or till failure

Lat pulls- 2 sets of 10, 3rd set till failure

Machine Seated Row- 3 sets of ten or till failure

Cable seated row- 3 sets of ten or till failure

Erector Spinae Machine- 3 sets of ten.


Wednesday- was legs but I hurt my knee so now its a rest day lol

Thursday- Same as monday. Sometimes I will switch a couple things up

Friday- Same as tuesday, sometimes I switch a few things up.


Diet-

I eat alot. After I lift I will usually eat 2 whoopers good for protein and carbs. I dont any junk. I mostely eat alot of steak, potatoes, vegtables, and breads. For breakfast i will eat like 3-4 bagels.


What I currently look like, and how I would like to look.

[Dally]

you eat whoopers after you workout?

lol


your training looks ok....I guess. Im not gonna bother commenting on that right now.

What I will comment on is, first off, good idea staying natural for now. 2 check out the diet forum....that is gonna really help you.

Some would say diet is even more important than training.

BTW...dont eat whoppers after working out...and dont eat 4 or 5 bagels.

[Steve80]

Thanks foe the diet info.

Does anyone have any suggestions or workout programs that will give me better results?

[WHOADY4SHOADY]

First off head over to the diet forum, then ask questions that are more specific. Do you even know how many calories, and/or grams of fat, protein, and carbs you get a day. You dont look that bad, so dont get so down on yourself. Its just going to take time. Consistancy is key.

[Doc.Sust]

any routine will work, there isnt just one specific, it is different for everyone and the only way to figure that out is to TRY them. there is no one magic program or routine, it takes hard work and PROPER diet, you need to read up on diet, diet is more important than the actual workout, you can lift unitl you turn blue in the face, and if you have a piss poor diet program, you will go no where.there are a litteraly over 30-40 programs in the stikcy above, take a look at all of them try them and stick with what works for you

[Steve80]

Does it look like I am doing too many exercises a day/too many body parts? Should I break it down more and only hit everything once a week? Because if I break it down certain muscles will end up being hit indirectly more anyways.

Are there any specific lifts I am missing, or should ditch and replace?

[mtrsprt]

6'1 180lbs, 13" arms, and your almost benching 300lbs??? I can't see why your chest would be flat.

[novastepp]

Does it look like I am doing too many exercises a day/too many body parts? Should I break it down more and only hit everything once a week? Because if I break it down certain muscles will end up being hit indirectly more anyways.

Are there any specific lifts I am missing, or should ditch and replace?

I think you hit it there... just concentrate on once a week.

[Steve80]

6'1 180lbs, 13" arms, and your almost benching 300lbs??? I can't see why your chest would be flat.

I didnt know you were supposed to measure your arms flexed. I just read that. They are 13 unflexed. I just measured it flexed and it is 15 inches.

Yeah I dont get the flat chest thing. I am gettin way stronger. When I started lifting again(in sept) my bench max was 155. Now it is right about 300.

[novastepp]

I didnt know you were supposed to measure your arms flexed. I just read that. They are 13 unflexed. I just measured it flexed and it is 15 inches.

Yeah I dont get the flat chest thing. I am gettin way stronger. When I started lifting again(in sept) my bench max was 155. Now it is right about 300.

What?!?!!!

[Steve80]

I think you hit it there... just concentrate on once a week.

I just started that today, after a 2 week lifting hiatus. I was sick, so now its like uhhhhh it so hard I felt like I was gonna die afterwards lol

I was thinking:

Monday- Chest

Flat bench-4 sets last two till failure
Dumbbell Press- 3 sets last till failure
Dumbbell Flies-3 sets last till failure
MAchine Press-3 sets last till failure
Push ups till failure

Tuesday-Biceps/forearms

Preacher Curls
Machine Cable Curls
Alternating Dumbbell curls
Bicep Pulldowns (use lat pull machine)
Forearm Curls

Wednesday-Triceps

Close Grip Bench press
Tricep cable pulldowns
Single arm cable pulldowns
Weighted Reverse push ups(I put hands on one bench feet on another and a 25 pound plate in my lap)

Thursday- Back

Machine Row
Machine Cable Row
Erector Spinae Machine
Lat pulls


Ok thats what I have so far. It needs help though. I would like to lift on friday also. I need to work the deltoids, but all I can think of is military press thats one lift. Where should I fit it in? Or what else can I do to make a shoulder day?

Thanks

[novastepp]

Military Press, Lateral Raises, Trap Exercises(shrugs), BBraises...

[Steve80]

What?!?!!!

HUH? I am confused

[Steve80]

Flat bench-4 sets last two till failure
Dumbbell Press- 3 sets last till failure
Dumbbell Flies-3 sets last till failure
MAchine Press-3 sets last till failure
Push ups till failure

Tuesday-Biceps/forearms

Preacher Curls
Machine Cable Curls
Alternating Dumbbell curls
Bicep Pulldowns (use lat pull machine)
Forearm Curls

Wednesday-Triceps

Close Grip Bench press
Tricep cable pulldowns
Single arm cable pulldowns
Weighted Reverse push ups(I put hands on one bench feet on another and a 25 pound plate in my lap)

Thursday- Back

Machine Row
Machine Cable Row
Erector Spinae Machine
Dumbell Rows

Friday-Delts/lats

Military Press
L-Laterals
Upright Rows
Shrugs
Lat Pulls


How does this look? Is there anything I should add or get rid of? Or switch days? Some days only have 4 lifts that doesnt seem like enough to me.

Oh and what are bbraises?

[novastepp]

BBraises, i can't think of the stupid name you grab the bar and pull it up to about your collar bone...geez i can't remember what it's called.
and i would switch Thursday and Friday...

[mtrsprt]

BBraises, i can't think of the stupid name you grab the bar and pull it up to about your collar bone...geez i can't remember what it's called.
and i would switch Thursday and Friday...

Upright barbell rows.

[novastepp]

Thank You!!!

[Steve80]

Got Em! Any other suggestions? My goal is to gain about 20 pounds, 2 inches to my pythons, and bulk up my chest and delts by June.

[Jimmya73]

well you wont get too much farther without throwing some legs in there. with a brief glance, other than that nothing is particularly wrong with your workouts. you may try going to a 4 way split with chest/tri's, back/bi's, delts and then legs , just to give you an idea. also, i havent seen you comment on looking to really change your diet, so do it! at least for me it has made all the difference, learning how to eat for size and leanness is essential to your goal. otherwise, 20 pounds is many years down the road

[Steve80]

IS there a website that tells the breakdown of different foods, ie carbs, protein,fat etc?

[Jimmya73]

yes, i believe it is www.fitday.com or something like that. if thats not it do a search for "nutritional calculator " in the diet forum

[Steve80]

Thanks man

[Steve80]

Here is a breakdown of an average daily meal:

Calories Eaten Today
source grams cals %total
Total: 2844
Fat: 116 1041 38%
Sat: 45 404 15%
Poly: 11 102 4%
Mono: 45 407 15%
Carbs: 275 1020 37%
Fiber: 20 0 0%
Protein: 167 668 24%
Alcohol: 0 0 0%

Not sure how acuarte it is, because I eat large portions so I am sure the #'s are actually higher than stated. I am unsure of what the portion sites are on this converter. I used this site:

www.fitday.com

[geiger5]

whoppers lol. To me that is junk. If your lookin for protein eat chicken, fish, or red meat or somthing.

[novastepp]

whoppers lol. To me that is junk. If your lookin for protein eat chicken, fish, or red meat or somthing.

so what's your diet look like my man?