non-consistant workouts ... advice needed

[BigBoy23]

First let me explain...

I workout 5 days per week...

breakdown

chest
arms
back
shoulders
legs

Each day about an hour and a half....


My strenth and size are increasing but im not very consistant and its discouraging..

one week ill go in and max 240 on bench come back the next week and can barely get 225

some days will be great and I will move up on everything...

some days I go down.

any suggestions to be more consistant in my workouts

 

[nikkita]

well, hoping this helps you... I think that your workouts last too long... and maybe you are overtraining. Try keeping them short and intense, my suggestion is not more than one hour... but of course this is my opinion.
Also allow muscles to recover.

 

[BigBoy23]

Well..

I workout with a partner.. sorry I didnt mention that before..

we do 4 sets of each exercise

like 4 chest exercises
4 back etc..

only day we do more in on arms

we will do 4 bis and then 4 tris

so really we are pushing it as is...

 

[lemur]

working out more than about 47 minutes causes cortisol release, which is catabolic. You're just fucking your gains up there.

if you max every week of course your bench will go down. maxing is hard on CNS. don't max for at least 6 weeks, then test your bench.

5 days a week is a lot of workouts, too. burn too many calories for mass building, and a big chance of overtraining.

 

[BigBoy23]

Well...

I will stop maxing on my bench....

the thing with the time.. there isnt really anything I can do about it..

sometimes we dont get in there till about 1:20 and leave at 2:20 so thats not to bad..

what can I do to help prevent cortisol release?

 

[lemur]

to help it... eat a lot, cut down on cardio, and maybe supplement with glutamine (not necessary, but it helps). I've heard creatine helps too, but that may be just hearsay.

 

[b fold the truth]

How old are you? What is your bodyweight? How long have you been training? What are your goals?

B True

 

[ZZuluZ]

"working out more than about 47 minutes causes cortisol release
"

47 minutes? Seems like an awfully arbitrary number. It's between 45-60 minutes. Nearer to 60 if you've trained for a while.

-Zulu

 

[lemur]

lol, I got 47 1/2 from someone on these boards a while back, yeah I guess it's a pretty damn weird number. It varies, but it's around there.

 

[ZZuluZ]

It's actually 46 minutes and 45.2 seconds....



-Zulu