Experianced gym users help needed.

[Damien.]

Well ive been going to the gym for about a year now. I have grown but my progress has flattened out and i think i need to change my routine.

Any one here that can sugest a good routine would be a saint !

Thanks in advance.

 

[Makhaira]

Saying what you're currently doing would be a good starting point .

Also what you're aiming to achieve etc.

 

[Deadly Ferret]

Stop ogling the birds and do more sets!

 

[Damien.]

OK, at the moment ive just gone to the gym and built my own sets really. Goes abit like this.

Monday, Cheast & Tri's.

Dumbell Press 3 X 8
Dumbell Flies 3 X 8
Benchpress 3 X 8
Skulls 3 X 8
Overhead Rope Pull 3 X 8

Wednesday, Bi's and shoulders.

EZ Bar Curl 3 X 8
Conc Dumbell Curl 3 X 8
Arnolds 3 X 8
Hammer Curls 3 X 8
Upright Row 3 X 8
Shrugs 3 X 8

Friday, Legs.

Squats 3 X 8
Calf Raises 3 X 8
Seated Leg Curls 3 X 8


Thats it atm, with cardio for 30 mins steady on inbetween days.

Im aiming to acheive just abit more size.

 

[Bakedgoods]

Why are you not training your back (besides shrugs) but giving your biceps 3 isolation exercises?

Your back is a huge collection of muscles, your bicep is nothing in comparison and they don't make you look big...

Train your back!

 

[Damien.]

Heres the current diet im using:

7:30 - Whey Protein.
8:30 - 2 Pieces Granary Toast & 3 Eggs.

10:30 - Chicken, 2 Oakcakes & Apple
13:00 - Granary Sandwich with Chicken and salad, banana

16:00 - Turkey & 1 Oatcake

TRAIN
Straight after: Whey Protein

19:00 - Meal consisting, Basmati Rice, Steak / Pork / Lamb, New Potatoes & Veg
21:00 - Wheatabix with banana & glass of orange juice.

 

[SK07]

Do you need the extra cereal at night? all i'd take at night if anything is some more whey protein. Just at night you seem to be taking in a mainly consisted carb meal.

 

[Bakedgoods]

Whey is not ideal before sleeping.

It's a quick release protein, you want something slow digesting. Something like milk or egg based protein powder is better, it's a slower release and will provide your body with protein throughout the night. You can of course get this from real eggs or milk but i'd avoid the carbs in proper milk before bed, milk protein doesn't contain carbs.

Alternatively have some cheese, it contains casein protein like the above and the fat will slow down the absorption.

 

[Makhaira]

Put in something like some Bent Rows for your back at least, it's look very undertrained on paper. Also consider some core stability and stomach exercises, you seem to be neglecting it.

 

[Damien.]

Put in something like some Bent Rows for your back at least, it's look very undertrained on paper. Also consider some core stability and stomach exercises, you seem to be neglecting it.

Sorry i forgot to mention i do full core workout each session. Consisting sit ups, v sits and the weighted crunch machine.

 

[Bakedgoods]

Where is your back work though?

 

[Damien.]

Where is your back work though?

Ill rejig my routine. To fit some back workouts in there. Whats the best day would you say to include it ?

 

[Bakedgoods]

Try this routine instead

Tuesday - Back/Biceps

Deadlift 4x5
Dumbbell one arm bent over row 3x8
Medium grip chin ups 3x8
Barbell/Dumbbell curls 3x8

Thursday - Chest, Shoulders, Triceps

Bench press 3x8
Incline dumbbell press 3x8
Upright row 3x8
Dips 3x8

Saturday - Legs

Squat 3x10-12
Front squat 3x8
SLDL 3x8
Calf raises 3x12

 

[Morba]

Whey is not ideal befre sleeping.

It's a quick release protein, you want something slow digesting. Something like milk or egg based protein powder is better, it's a slower release and will provide your body with protein throughout the night. You can of course get this from real eggs or milk but i'd avoid the carbs in proper milk before bed, milk protein doesn't contain carbs.

Alternatively have some cheese, it contains casein protein like the above and the fat will slow down the absorption.

for some people it can be too much having many different types of protein powders and cooking before bed is just not done (for many people).
whey in milk / semi should be ok. failing that, Quark and some options to flavour :]


RE: OP: core exercises or not, get some back work done :]

 

[Makhaira]

You should balance your back and chest workouts, since otherwise, in the long term you're going to end up with problems due to constant tension on the opposing (undertrained) muscle group.

Classic example is to look at "wannabe jocks" who simply go OTT with bicep workouts, and end up with large arms, but arms that they can't actually fully extend, since the triceps can't overcome their biceps.

You could also do some non-weighted lower back lifts, they don't take long and are always a good safety idea to keep ticking over when you're doing free weights.

 

[Damien.]

Which day should i put my back workout into ?

 

[Bakedgoods]

I give up

 

[Damien.]

I give up

Sorry i didnt notice the workout you'd posted !

Ill give it a go starting next week, thanks !