stuck and confused

[m1cha3l]

Below is my training routine but i am not getting any gains any advice?i am trying to bulk

Monday
Chest,Shoulders,Triceps,Cardio

Tuesday
Legs,Cardio

Wednesday
Cardio

Thursday
Back,Biceps,Cardio

Chest
Flyes 2 sets 15 45 rest *
Incline bench press 15 reps 12,10,6,6
Cable flyes 2 sets 15 *
Flat press 7,7,7
Bench Dips

Shoulder
Clean and press 15,12,8,6
Seated Press 3 sets 7

Triceps
Pushdowns 15 reps *
French Press 3 sets 10
2 minutes rest

* 60 seconds rest between sets

Back
Wide grip pulldown 3 sets 12
*Deadlift 15,10,8,6,4
Seated row single arm 3 sets 12
Close grip pulldown 3 sets 10
Upright row 4 sets 12

Biceps
Bar Curl 15,12,8,8
Supine Curl 3 sets 12
Cable Hammer Curl 3 sets 12
*2/3 minutes rest

Legs
Extensions 3 sets 12
Leg Press 15,10,8,6,6
Leg Curl 3 sets 15
Lunges 2 sets 15
Calf raise 4 sets 12

[Igifuno]

Ok, picking up where we left off from the other forum. Check your diet though, read some sample diets in the diet forum as well. Also, pay attention to your excersise intensity. Switch it up so your muscles respond differently, this will stimulate them for growth. If you're currently going more concentrated, try going explosive and vice versa. You want to switch up your technique and split every 2 months:

Try this split for now; it may seem basic but start with this and you can expand and change after your intitial 2 months:

M - Off

Tu - Chest
Incline Press: 4 sets - 12, 10, 6, 6
Flat Dumbell Press: 4 sets - 12, 10, 6, 6
Dumbell Pullovers: 4 sets - 10, 10, 10, 10 http://shapefit.com/chest-exercises-...pullovers.html
Incline Flys: 4 sets - 12, 10, 6, 6

W - Back/rear delts
Close Grip Pulldowns: 4 sets - 12, 10, 6, 6
Seated Row: 4 sets - 12, 10, 6, 6
Bent Over 1 Arm Rows: 4 sets - 12, 10, 6, 6
Pullups: 3 sets - 6, 6, Burnout (use the sissy machine if you have to.. I do on burnout)
Bent Over Rear Delts: 4 sets - 12, 10, 6, 6
Reverse Fly Machine (Rear Delts): 4 sets - 10, 6, 6, Burnout

Th - Bis/Tris/Forearms
3 Part Curls/Twenty-Ones: 3 sets - 10, 10, 10 http://www.abcbodybuilding.com/3PartCurls21S/
Standing Double Bicep Pull (crossover machine/use both sides): 4 sets - 12, 10, 6, 6
Hammer Curls: 4 sets - 12, 10, 6, 6
Dumbell Curls: 4 sets - 12, 10, 6, 6
Skullcrushers: 4 sets - 12, 10, 6, 6
Tricep Pulldown: 4 sets - 12, 10, 6, 6
Tricep Extension: 4 sets - 12, 10, 6, 6
One Arm Reverse Tricep Extension: 4 sets - 12, 10, 6, 6
Behind the Back Barbell Forearm Curl: 5 sets - 20, 20, 20, 20, 20
Upper Forearm Barbell Reverse Curl: 5 sets - 20, 20, 20, 20, 20

F - Off

Sa - Legs/abs/lower back
Squat: 4 sets - 12, 10, 6, 6
Incline Press: 4 sets - 10, 10, 6, 6
Extension: 4 sets - 10, 10, 6, 6
Curls: 4 sets - 10, 10, 6, 6
Then do abs/obliques and lower back.. I won't go in to detail on that but let me know if you need further tips on these movements.

Su - Shoulders/traps
Barbell Presses: 4 sets - 12, 10, 6, 6
Arnold Presses: 4 sets - 12, 10, 6, 6 http://www.abcbodybuilding.com/ArnoldPresses/
Lateral Concentric/Eccentric: 4 sets - 12, 10, 6, 6
Standing Calf Machine Shoulder Shrugs: 4 sets - 20, 20, 15, 10
Smith Machine Shrugs: 4 sets - 20, 20, 15, 10
Dumbell Shrugs: 4 sets - 20, 20, 15, 10

Remember to warm up thoroughly before every workout, stay hydrated, get lots of rest and fuel yourself with proper nutrition.

Check out this site as well for movement options www.abcbodybuilding.com . Remember to switch it up.. good luck homey.

IG

[m1cha3l]

thanks for that post mate will follow it ad yeah i do need some help with abs and obliques lol is it possible to get some sort of six pack or at least tighten the stomach area whilst bulking?

[Igifuno]

No prob man.. glad to help. Also, with respect to the common 12, 10, 6, 6 routine as outlined in many of the above movements, the "12 set" I typically do in order to "warm" my muscle up for that particular movement - so to speak and I don't lift very heavy on that set. Some may not even consider it a "set". Just wanted you to be clear on that. With the 10, 6, 6, however, do it up heavier and make it hurt.

I'll post a good ab/oblique lower back routine for you in a bit..

IG

[Igifuno]

Here's the abs/oblique/lower back plan:

Tricep Pulldown Ab Crunch: 2 sets - 20, 20
Tricep Pulldown Oblique Crunch: 2 sets - 15, 15
Oblique Crunch on the low back bench: 2 sets - 15, 15
Lower Back reverse movement on the low back bench: 4 sets: 15, 15, 10, 10 (10 sets weighted with whatever you're comfortable with - start with a 10lb if you need to)
Twisting Crunches: 2 sets - 20, 20 http://www.abcbodybuilding.com/TwistingCrunches/
Seated Leg Tucks: 2 sets - 20, 20 http://www.abcbodybuilding.com/SeatedLegTucks/
Oblique Twist with bar on shoulders: 1 set of 100 (start with 50 or 75 if you want)

There you go man.. let me know if you need any clarity on anything and good luck!

IG

[bigslick7878]

Cardio 4 days a week to try to bulk is not the best idea.

If you want to "bulk" cut it down to about....zero.

[Igifuno]

Cardio 4 days a week to try to bulk is not the best idea.

If you want to "bulk" cut it down to about....zero.

Disagree.. some sort of cardio should always be maintained whether your bulking or cutting. Continuing cardiovascular excersise is healthy for your heart, especially while bulking becuase of the added weight you're carrying around, not to mention.. chances are your diet is not as clean and cholesterol and sat fats need to be in check. Low intensity cardio for 20 or 30mins 3-4 days a week is something I do regularly when bulking, helps keep the bloat off and reveals more of the lean muscle I'm building..

Cutting cardio down to zero is poor advice son.

[bigslick7878]

Disagree.. some sort of cardio should always be maintained whether your bulking or cutting. Continuing cardiovascular excersise is healthy for your heart, especially while bulking becuase of the added weight you're carrying around, not to mention.. chances are your diet is not as clean and cholesterol and sat fats need to be in check. Low intensity cardio for 20 or 30mins 3-4 days a week is something I do regularly when bulking, helps keep the bloat off and reveals more of the lean muscle I'm building..

Cutting cardio down to zero is poor advice son.

OK then don't ask why you are "stuck" because you already have the answers apparently.....son.

[Igifuno]

OK then don't ask why you are "stuck" because you already have the answers apparently.....son.

I didn't ask the question man. I'm giving intellegent feedback to the OP with follow up reasons, as opposed to your slick advice consisting of discontinuing cardio, which is foolish, IMO.

Sorry if you're pissed that you got called out bro, but I'm here to help people and if you're not qualified to do so, take yourself to another board with members who will tolerate ignorance. But if you're going to hang around here, be prepared to either produce valid advice or get disagreed with.

Cool?

Peace bro.. no hard feelings.

IG

IG

[Mr.Rose]

Igi is correct, cardiovascular exercise should be a staple in all routines, bulking or not. If you are consuming your 5000+ calories a day, through clean food, then another 300calories or so burned during the cardio will not do you any harm. I do 2 hours of cardio a day ontop of my 1 hour of weights, and i still gain muscle. It's all your diet.