Im new to the weight lifting world, ive mostly have ran long distances before. I am 72 IN and weighing in at 185, any tips or adivce for getting bigger, I seem to be in a rut
my tip for getting bigger would to be reading as much material as you can… gather good information from this website. Get a training plan + diet plan going… and hit it all hard
Eat more, lots of meat, lift heavy weights often. Deadlifts, squats, pull-ups, rows, pressing. Hard work is really important for results. Working harder doesn’t always mean working longer.
Tell us more about the rut. It can’t be that bad a rut if you’re still new. Right?
And I assume that you’ve quit the distance running, right? (As opposed to adding the lifting to the running?)
I am still doing the cardio due to my profession. I started lifting weights about five months ago with a team mate. I am taking True Mass, Cell Mass, and Trenbolen. The rut I am is effecting me in way that I am able to do one set at a high weight one day and the following week not be able to do the same set at the same weight at all. Thanks for the help
[quote]ducfast wrote:
I am still doing the cardio due to my profession. I started lifting weights about five months ago with a team mate. I am taking True Mass, Cell Mass, and Trenbolen. The rut I am is effecting me in way that I am able to do one set at a high weight one day and the following week not be able to do the same set at the same weight at all. Thanks for the help[/quote]
I’d appeal to others who have more experience than me, but I’d imagine there’s a big difference between being in a rut, which to me suggests a lack of progression, and regressing.
What do your overall programs look like, including total amount of running/cardio, weight lifting, nutrition, etc.?
I agree we need more details on your total program but its likely that you need to lift more frequently. Do a lighter workout in between your heavy workouts.
Provide your complete program, reps, sets, exercises, loads, frequency, how long you have been on your program, etc.
Mon
Cardio 2 or 3 miles
Chest 5 exercses 4 sets for 10 reps each
Tues
Back in the afternoon
Wed
Cardio 3 or 4 miles
Pack March then straight to legs
Thrus
Shoulders
Fri
Cardio 2 or 3 miles
Bies/Tries
Sat and Sun are rest days
All excersise I keep the same sets and reps and each week try and move up in weight. I have been at this workout for about 2 months now
Do I need to cut back on cardio, add or take away on supps, or what Im new at the lifting wise
Nutrition wise eat 3 solid meals a day plus about 5/6 protein shakes throughout the day,
Viatamins morning and night
Trenbolen after breakfest and before workouts
You need to change up your lifting. Mix up your reps. Do more in the 5 rep range and more in the 15 rep range. Switch to a 4 day upper/lower split. Limit your workouts to about 16 work sets. Do your pack march on it’s own day. Add a heavy carry at the end if you want. The amount of cardio you are doing is not excessive. Keep the distance to the short end and make it intense. Do it after your weight training, preferably as a separate workout.
Make sure you eat enough good food to fuel your workouts. Add some nuts with your snacks.
What about supps? Do I need to add or take away. Thanks for the help
You can get everything you need from food, but that doesn’t support this site very well. Take Flameout, it’s a pretty good fish oil and everybody should take fish oil. If your money is burning a hole in your pocket try that new Superfood and let me know what you think.
Elaborating on what stuward said. . .
You’re lifting 5 days in a row. This is not ideal because although you work different bodyparts each day, you’re not getting enough recovery time for the metabolic system or the CNS.
If your parameters are similar for other bodyparts, 100 sets/1000 reps between rest days. . .right off the bat this sounds like too much volume of work for the recovery time.
But the clincher is that being weaker in a lift one week later means you’re DEFINITELY not recovering between workouts. As a beginner, huge strength gains are possible. You should be seeing gains in strength weekly.
An upper/lower split like stuward suggested might look like
M - upper
T - lower
W - rest (notice that rest follows the more metabolic/CNS draining workout)
Th - upper
F - lower
S - rest
Su - rest
Another split that can be effective is a 3-day upper/lower:
M - upper
T - rest
W - lower
Th - rest
F - upper
S - rest
Su - rest
M - lower
etc.
This is just the lifting. You also have to strategically fit the cardio around this schedule. I would do the cardio in the AM on lifting days and try to leave the rest days as restful as possible.
For more detailed training plans that work well for beginners, try one of the programs linked in the stickies in this forum. “Beginner” programs aren’t created to patronize beginners; they work better. The 5-day split you’re doing is something that might work well for an advanced bodybuilder, not a beginner. You don’t get better results as a beginner by doing “advanced” training. It’s a matter of how the body adapts differently to training parameters over time. You will be a beginner for several years.
I don’t know anything about the supps you’re taking, but in general, supps with names imitating steroids are worthless. Instead, try using Surge Recovery as directed. It makes a big, noticeable difference in my recovery.
And make sure that you are getting plenty of sleep.