Different workouts

[super.muscle3]

I'm not on any steroid , but I heard and want to believe that it is possible to do a 40 Kg cuff, 8 times only on natural training, so that what I would like to achieve.

Currently I'm on 30 Kg and I cannot increase weight for a long time. Some people said to me that I have to variate the stimulus I give to my body, because the body gets used to it and theres no evolution. They say I can vary the exercises, number of reps and speed of reps.

I only don't know how to build an execelent training program based on these principles.

Any expert can help me?

Stats: 76Kg
15% bf
178 cm

Currrent workout:

monday- morning: 30min running night:5 chest exercises, 3 bicep exercises
tuesday - morning: 30min running
wednesday - morning: 30 running night: 5 back exercises, 3 tricep exercises
thursday - morning: 30 running
friday - morning: 30 min running night: 5 leg exercises, 3 shoulder exercises
saturday - morning 30 min running
sunday - rest

all exercises are being done 3 sets with 10 reps increasing the weight each set

[Lunk1]

I'm not on any steroid , but I heard and want to believe that it is possible to do a 40 Kg cuff, 8 times only on natural training, so that what I would like to achieve.

Currently I'm on 30 Kg and I cannot increase weight for a long time. Some people said to me that I have to variate the stimulus I give to my body, because the body gets used to it and theres no evolution. They say I can vary the exercises, number of reps and speed of reps.

I only don't know how to build an execelent training program based on these principles.

Any expert can help me?

Stats: 76Kg
15% bf
178 cm

Currrent workout:

monday- morning: 30min running night:5 chest exercises, 3 bicep exercises
tuesday - morning: 30min running
wednesday - morning: 30 running night: 5 back exercises, 3 tricep exercises
thursday - morning: 30 running
friday - morning: 30 min running night: 5 leg exercises, 3 shoulder exercises
saturday - morning 30 min running
sunday - rest

all exercises are being done 3 sets with 10 reps increasing the weight each set

My guess is that your inability to put on weight is because you are calorie deficent. Maybe an adjustment to your diet and perhaps a little less cardio say 3 times a week would help.

[super.muscle3]

What about varying the training?

[red_hulk]

Instead of always pushing out three sets of ten. Vary the rep range a little more. I like to do 5-6, 6-8, 8-10. It helps you increase in weight, especially since you start with your heaviest weight so youre not tired by the time you get to it.