suggestions from you who are big! noone else please.

[kimbrcd]

I have been working out for almost a full year now.
I currently weight approx 185lbs and have 22% bodyfat.


My exercise schedule has been the following;

--------------------------------------------------------------------------------
Monday
Chest and Arms for one hour doing;
3 sets of 10 reps of each exercise.

-Chest--
Flat Bench Press
incline Bench Press
Buterflies


--Biceps--
standing barbell curls
standing straight bar curls
preacher curls

--Triceps--
standing over-behind-head raises
incline sitting over-behind-head raises
standing tricep presses with cable weights.
-------------------------------------------------------------------------------

Tuesday
Shoulders and Back
3 sets of 10 reps of each exercise.

--Shoulders--
Shoulder Shrugs
Military Press
Dumbell standing reverse flies


--Back--
Shoulder Pulldowns
Back Raises
-------------------------------------------------------------------------------
Wednesday
--Legs--
Whatever.
I have been totally skipping on legs all year.
-------------------------------------------------------------------------------
Thursday
Chest and Arms again.
-------------------------------------------------------------------------------
Friday
Shoulders and Back again.
-------------------------------------------------------------------------------
Saturday
OFF.
-------------------------------------------------------------------------------
Sunday
OFF.
--------------------------------------------------------------------------------
Am I putting my muscle groups together ok or what should I do?

I am in better shape and people have noticed a change but I feel it could be alot more effective. I want to lose bodyfat but I want to keep getting bigger and not sacrifice my muscle for fatloss.

????

I am only taking Protein and doing Cardio 3x a week now.

 

[diamonddiceclay]

most people on this board are dieting-the bigger guys are on the anabolic board

 

[riskybizz007]

First off you don't want to work out more than 2 days in a row. 3 days is absolute maximum. Then you need a day off.

By 3 sets i'm assuming you mean 3 working sets and not including your warm up sets. 2-3 working sets should be good. Usually doing 2 Sets going all out is enough, and the few warm ups before is good.

Try working your large muscles like chest, shoulders, legs, and back using the 2-3 working sets. Your smaller muscles like bi's and tri's no more than 2 working sets maximum for them. They are smaller and you can't treat them like your larger muscles.

Try incorporating compound exercises into your regimen. Like legs, don's say "whatever". Do squats at least every other week minimum. Try lunges, leg press, sissy squats etc also. Try to stay away from the machines as a whole, and only use them as your last exercise. That goes for every body part. Use weights, barbells and dumbells, and leave the machines for last.

Since you are kind of new i would not work out your muscles 2 times a week. Once a week is plenty. If you want you can go heavy on your muscle one day, and go very light on a lagging muscle a couple days later. By working so much out in one day you are not reaching your potential. For example, after you blast the shit out of your shoulders, do you really think you will be able to do the same (intensity) for your back? Split the workout in different days.
Ex. Monday Chest and Tri's
Tuesday Back and Bi's
Wed. REst
Thurs. Shoulders
Friday Legs
Sat. Rest
Sun start over again or do a lagging body part light*

Make sure your protein is at least 1.5g/pound of body weight also. Carb intake depends on your goal.

Cardio on empty stomach is ok, you may want to take some glutamine before or BCAA's to help preserve muscle. Or cardio after your lifts.

Most important thing to do is make sure diet is in check. You will see results best when your diet is in check. Post workout shake is good also. Protein/whey at 35g and Dextrose/maltodextrin at 60-90g is sufficient. Stick w/ real foods as much as possible, except when you drink your post workout shake.

p.s. you will not be able to cut and bulk at the same time. So check your dieting for each goal.

 

[kimbrcd]

Thanks!

That sounded like excellent advice.
Thank you!

I feel like I am cheating myself only doing each muscle group once a week though. Guess I need to get over that.

Also,
I can' t seem to increase in weight, not sure why.

 

[gymtime]

kimbrcd - I also answered this post you put on the Training board. But just a peice of advice for you: you don't want to limit who can answer your posts. Physical size has nothing to do with how knowledgeable you are. Besides, it's quite likely that many of the bigger guys on this board who have size naturally, don't know much more about adding mass than anyone else. God already gave that to them. You want to know about bulking? Ask the smaller dudes.

 

[Tha One CrumCake]

You're livin in a fantasy world.

If you want to maintain your muscle while loosing fat, it's really simple.

Either do the CkD.

OR

2grm protein perlb bodyweight
1 grm carb perlb bodyweight
.4 grm fat per lb bodyweight (unsaturated)

Tha type of Training doesn't really matter as long as you do something that works your muscles hard. Continue with Heavy weights for lower reps.

If fatloss is your goal Diet is 90 %.

Later.

 

[riskybizz007]

i agree w/ gymtyme, don't limit info from people. But i guess at the same time he doesn't want idiots to be posting idiotic advice, like i've seen on the boards millions of times. But i do agree gymtyme.

As far as diet it's up to you what you want to do. I would personally try to stick w/ more normal diets and stay away from CKD and keto diets till you lower your bodyfat percentage a little more. I know people today like low or no carbs, but i'm a firm believer in carbs, especially the good ones.

 

[edgecrusher]

What do you consider Big?

 

[slasher]

look here bud. you are all fucked up. first off your are doing too much on biceps too little on chest and you can't rightfully ttrain chest bi's and tri's then come back the very next day and do shoulders and biceps . if your intensity is what it should be then you sill indefinently be overtraing.
first rule of thumb.for avery musle do three to for sets depnding on intensity levels. so lets take biceps. bi meaning 2. so two times3 or 4 sets is only six to eight. sorry buddy i just went back and looked at your regimin and i screwed up. but anyway go to tri's tri meaning 3 so 3 times 3 or 4 this is 9-12 once again how could you get the results you are looking fo when you are coming in the very next day and doing shoulders. shoulders and back involve bi's and tri's a lot almost all the way, if i train really intense on back then my bi's will automatically be blown and likewise for chest to tr's. it seems to me you need to reconsider you program and also try to remeber that the work in the gym is only part of the bodybuilding lifestyle eating resting and cardio are equally important. when you said "big" in your post this leads me to believe that you want maximum thickness and density in your muscle volume. if this is so your diet should be your number one are of concentration. e-mail me if you have any more questions i really enjoy helping people out htat take the sport seriuosly. i do not promote the use of steriods though so if that is your inquiry that do not waste my time.

 

[slasher]

how old are you. how tall. what are your weight goals.