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Need opinions please

Anthony1980

Anthony1980

New member
Been lifting for about 4 months and was seeing improvement and the all of a sudden NOTHING. strength is improving but not size. Narrowed it down to over training and not getting enough recovery time.... wanting to know if this will work.
Mon:chest and biceps (3 chest 2 biceps)
Tues: back and triceps (3 back 2 triceps)
Wed: off
Thurs: shoulders and abs (3 shoulders 2 abs)
Fri: start all over.

Weekends off

Notice bigger muscle groups have an extra exercise. Will this work?

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Youre forgetting the biggest muscle group on you.. LEGS! No wonder youre not seeing size gains. You need big roots for a big tree. Start hitting legs HARD. And I guarentee you will put on size+weight
 
Evan Tipps said:
Youre forgetting the biggest muscle group on you.. LEGS! No wonder youre not seeing size gains. You need big roots for a big tree. Start hitting legs HARD. And I guarentee you will put on size+weight
Click to expand...

This is true. Good point evan. Now alot more goes into growth than just training. Although imo that set up needs some help. Check out some of the training stickies in here bro and utilize one of the beginner workouts. Stronglifts 5x5 is top notch to get you started. Do two rounds of that and tell me you arent growing.

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I was actually going to throw some leg exercises in on Monday and Thursdays. Im new to the site as well. By the way i was also told by quite a few people to do HIIT. What do you think?

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Hiit is great for losing fat. That is goal dependant. If you are trying to put on size then leave that out. Seriously take a look at the stronglifts program. Its only 3 days a week but it is killer. Also bro you have to eat if you want size. That is your main component.

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Put a whole day by its self to legs. Squat until you drop! High reps. Low reps. Just squat.. And I wouldn't add HIIT. But thats just my opinion.
 
Thanks!!! 3 days a week is good as long as i dont go over 4. Still kind of a beginner so im trying to keep Wed and weekends off for recovery. So a 3 day a week workout would be 2 for upper body and one for legs?

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Anthony1980 said:
Thanks!!! 3 days a week is good as long as i dont go over 4. Still kind of a beginner so im trying to keep Wed and weekends off for recovery. So a 3 day a week workout would be 2 for upper body and one for legs?

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Click to expand...

No actually the program i am recommending you have an a workout and a b workout and you rotate them. You squat 3 times a week. Google stronglifts 5x5 and all will be revealed.

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Id do
Monday-chest/tri
Tuesday Legs
Wed-off
Thursday back/bi
Friday-shoulders
Sat/sunday off.
Do abs everyday you train. Also calves
Train as heavy as you can in the 6-8 rep range.
 
So this might be a stupid question but muscles will still grow pretty well even only working them once a week? And also about the rep range, i do 8. It works for me.

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I just wanted to add that im at 216lbs 6ft and 32 years old... the first 4 months i did nothing but cardio and lost 60 lbs. My goal is trying to add some muscle but losing belly fat. I have very little fat anywhere else.That has me stumped. Can get rid of that to save my life lol but on a good note. I went from a size 42 pants to a 34 and 3x shirt to a large.

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Muscles need recovery. Once a week should be fine. Its all in how hard you train and your diet. Losing fat is all in your diet. Abs are made in the kitchen. I was in your shoes once and I did alot of cardio and lost 40 pounds, still looked like shit with my shirt off though.. You have to diet right! Train hard, sleep well, and eat right and you will grow and lose that stubborn fat.
 
Well i used to do ALL upper body on mon and thurs and ALL lower on tues and fri but i think that was a little much. Oh and with at least 2 exercises per muscle group but like i said it about killed me.

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This should be okay
Mon-chest/tri (incline barbell 5x8, flat db 5x8, close grip bench 3x10, weighted dips 3x5-8)
Tue-legs (squats 5x 3-25 switch it up. straight leg deadlifts 5x5-12/alternate with reg deadlifts. Do sldl one leg day next do convential deads, leg press 3x6-25, hammy curls/lunges.)
wed-rest. Light cardio
Thursday back/bi (barbell row 5x8, tbar rows 3x5-12, pullups 3 sets failure, straightbar curls 3x8-12)
Friday- shoulders (standing millitary press 5x-6-10, seated arnold press 3x 8-12, rear delt flys 3x30-60, barbell shrugs 3x10-15)
Sat/sunday off.
 
Evan your going to crush him bro. That's a great intermediate workout you listed. This guy is 32 years old and out of shape at this point. Hes only been lifting 4 months bro. He needs compound lifts with less volume to stabilize his muscles.

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obsessedwliftin said:
Evan your going to crush him bro. That's a great intermediate workout you listed. This guy is 32 years old and out of shape at this point. Hes only been lifting 4 months bro. He needs compound lifts with less volume to stabilize his muscles.

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Click to expand...

I didnt think it was that much volume.. and its mostly all compound lifts.. I did more then that when I first started lifting..
 
Thanks a lot for all the info. I apologize if i am being a pain but i love going to the gym and its helping me get in better shape and im just trying to get all the info i need to do things properly and i use it to relieve stress. Ive found its an awesome stress reliever.

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