Need Some Help

Training Beginners
1


OK so let me start with I need some help… my work out as is follows

Monday: Lower Body
good mornings 3x8
squat 5x5
squat lunges 2x15
abs

Wednesday: Chest/Tri’s
dumbbell Bench 5x5
incline fly’s 3x8
dips 3x muscle failure
rope pulldowns 3x8
close grip bench 3x8
abs

Friday: Back/Biceps
Dead lift 5x5
t-bar rows 5x5
pull ups 3 x muscle failure
hammer curls 3x8
straight bar curls 3x8
abs

every 3 weeks i switch up and go 3x8 for 5x5 and visa versa for 5x5 pic enclosed wtf am i doing wrong? i go heavy and train hard but seems like i make no progress and its frustrating any words of wisdom would help

2

We have no idea of…
Where your at(lifts weight)
Where you started(same stuff)
Or(the most important)
Diet.

3

bench 205
squat 315
dead lift 335

diet is pretty shitty i dont have alot of money so its peanut butter and jelly sandwiches most of the time or tuna packets
i consume about 3000 calories and i have stayed 195 for the last 3 months i go up and down about 10 lbs not sure why

4

Sigh…

  1. Ditch the ab work…or at least do it only once a day
  2. Add more ham work (deads, rom deads, whatever)
  3. You’re 195?!?!?! How tall are you, 6’4’'?
  4. At 190, I’m eating 4200 kcal to gain weight, so you need to eat more.
5

I have no idea why acelement is sad. It looks like you’ve

a) got a good foundation (not fat, not twig, and decent lifts for a beginner)
b) doing a good workout (you’re squatting and doing the same amount of work for your back as your arms and chest).

Your lack of progress is probably representative of your diet. You probably need more calories and more protein. Both cost money.

When you can afford it, start buying peanuts, oatmeal and whey. IMO, these are the cheapest, healthiest form of calories and protein you can get.

Good luck.

6

You don’t have any straight shoulder stuff in your workouts, that might be good to add on - IMO nothing makes you look like you work out more than shoulders.

But yeah, it’s your diet.

7

What are your goals… Actually, the real question is what KIND of help are you looking for?

Up in weight, down in weight, strength, max lifts, etc., etc., etc. Please be more specific.