Doms, Overtraining, Sets, Programs

Training Bodybuilding
1

Hi all, ive been reading this forum for awhile and thought I would take the plunge and sign up and say hello.

About me: Im 6ft and weigh 12 stone. Im naturally very skinny and lightweight. Ive been working out for 2 years and when i started I was 10 stone. Ive really hit a platau recently and im not (visualy) happy with myself. There seems to be just too much fat around my mid section that ive gathered through eating which may be distoring any good mass ive gained up top, although I do feel bulker from the chest up.

A major sticking point is my shoulders which have no shape to them at all unless I flex them, but it looks like my arms go straight down. At the moment im working out twice a week (cut from 3 times which I was doing for 6 months and felt I wasn’t getting anywhere and was always tired). Now its Sundays and thursdays and i’ll have DOMs for 2 or 3 days after. My workout is only twice a week but I really hit everything hard when i go and eat as much as i can:

Sunday: Bench presses 4x10 (failing on the last couple of reps on the last 2 sets)
Chest cable flyes 4 X 10
Incline/decline (4 weeks alternate) dumbell presses 4 X 10

    Squats (20 reps or 4X10 - alternating)
    Bicep barbell curls (4X10)
    Hammer Curls

Thursdays: Behind neck machine shoulder presses (4X10)
Arndold presses 4X10
Side raises 4x10

      T-Barbell Rows - 4X10
      Deadlifts 20 reps
      Misc isolation tricep work

(its worth noting that this is my latest workout, not what ive been doing for ever) Each workout lasts about an hour and 15mins and I really put everything ive got into it. I will hurt after until nearly the next workout.

I would really like to add more mass, but from reading various sources I really am confused about how much is optimal training for hyperthrohy. I stick to around 12 sets per body part for everything and can hardly lift my hand to scratch my head after (well you get the idea). Ive read about overtraining and thats why I cut from 3 times a week where i showed no progress to this split where there has been some minimal gains. I need some help bringing my focus back and especially help with my shoulders which dont respond well to whatever i do rep/set wise!

Questions running round my head after a lot of reading are: Is DOMS a good sign of a good workout or not? Surely it must be if it indicates microtrauma to the muscle?
How the hell do you actually overtrain?
How many sets per bodypart is best for growth?
Is it just a case of me trying out various routines until i find something that produces results? Are there any ‘swear by’ routines that can pack mass onto the skinniest of people?

Ive read too much for my own good and am a little confused and lacking in focus Does anyone else get like this?

Great website by the way. Makes great reading.

2

For the 5,96 billion who don’t live in Britain this guy weighs 168lbs @ 6 foot.

Dude YOU MUST EAT MORE. You cannot judge the shape of your shoulders or arms or anything until you gain some muscle.

You also must admit, that regardless of how long you think you’ve trained - you are a beginner as far as bodybuilding.

Here’s a great place to start: http://www.T-Nation.com/readTopic.do?id=640350

Good luck.

3

If you want to pack on mass, the best place to start is with doing a limited range of multijoint exercises with plenty of volume. Forget about the idea of bodyparts and isolation exercises for the moment. That can be dealt with once you have built the foundation.

A good place to start is a classic 5x5.

If you do this program, your appetite will go through the roof, which should take care of eating enough to bulk up.

4

[quote]Majin wrote:
<<< Dude YOU MUST EAT MORE. >>>
Good luck.
[/quote]

I just told him that in his other thread. I agree. Anytime somebody doesn’t even mention nutrition it’s a safe bet that’s at least one major contributing factor to a lack of progress.

5

Hi guys, a quick one before I go on - sorry for the duplicated post. I posted once and it didnt show so i posted again and now I’ve ended up with two… my bad.

I hear what your saying with the eating. Heres what I eat at the moment. Believe it or not all my workmates and family think Im nuts for eating what I do now. They all eat breakfast, lunch and a big dinner at night with maybe a packet of crisps in between. Guess they will want to commit me before I’m through!

breakfast: Wholemeal toast with cottage cheese with one hardboiled egg, small yoghurt and half a pint of milk.

10.30am - Meat or peanut butter type sandwich

1.30pm - dinner - usually chicken sandwich on malted bread

4pm - 25g protein and 35gram carb shake

6.30 - 7pm evening meal. typically a steak or chicken breast with some form of carbs/veggies etc…

9.30 usualy couple of rounds of toast.

Now that fills me up. Sometimes I can hardly bring myself to eat what I already do, it makes me feel sluggish and tired too (espec after lunch!)
Also I tried Maximuscle (promax and cyclone). I thought that would be a very convenient way to go on as they mix easy with water and would give me a load of nutrients throughout the day. Unfortunatley they made me run to the bathroom within 2 hours of drinking them. Same with some other shakes. Ive found one that works well N-Large2 by Prolab. A bit inconvient for work though. I need a blender for it!

Also my hips and belly are starting to get very flabby even on this diet. Up until I started training i suppose i didnt really eat very well, just on the go where and whenever (like everyone else) Will I have to just put up with a bit of a gut for awhile?
Cheers for the training program, im going to have a look at the 5X5…!

Thanks again folks.

6

If you find that you are sluggish after eating, this is probably due to the carbs causing serotonin release. This makes you relaxed and sleepy. To avoid this, don’t eat carbs during the day. Even better, try the anabolic diet. This will help you to eat appropriately without getting tired.

7

You eat like a parakeet which is probably causing both the inability to actually train hard and the illusion that you are, due to the fatigue it brings on in the absence of fuel. Further, I’d have trouble growing hair on that much intake nevermind muscle. You have also likely slowed your metabolism which is inducing the soft state of affairs you are presently finding yourself in.