I’m surprised nobody’s mentioned that 95% of your workout seems to be 4 sets of 8-12. You really need to vary up that rep range and also the set/rep scheme. Your set/rep scheme (and the according weight) determines the focus of the exercise, so it’s something that should be programmed intelligently and purposefully. There is no catch-all scheme that works optimally for every exercise.
You can dump a lot of the isolation exercises. You don’t need to do several isolation exercises for each muscle/muscle head, so use them sparingly. That said, you don’t need to use the same isolation exercises every week.
While we can all stand here and point fingers at things we don’t like in your routine, the reality is that we’re all taking stabs in the dark because there’s a lot we don’t know. What exactly do you mean by you’re gaining too much fat? Give us some numbers to work with. What is your rate of weight gain? Has your strength improved as you’ve gained weight? What are your 1RMs in the big lifts now? Showing pics over time would be a really useful way for us to gauge your progress.
Gaining fat is a normal part of building muscle tissue. Some will advocate a cleaner approach than others. While we can (almost) all agree that you shouldn’t get too sloppy, how clean/dirty your approach is is largely a matter of personal taste. Gaining too much fat in the process can mean different things to different people. That’s why it’s important to give us more objective ways to gauge how you’re progressing, otherwise it’s all just guesswork.
[quote]Apoklyps wrote:
To echo others, Haldor’s got the right idea.
I’m surprised nobody’s mentioned that 95% of your workout seems to be 4 sets of 8-12. You really need to vary up that rep range and also the set/rep scheme. Your set/rep scheme (and the according weight) determines the focus of the exercise, so it’s something that should be programmed intelligently and purposefully. There is no catch-all scheme that works optimally for every exercise.
You can dump a lot of the isolation exercises. You don’t need to do several isolation exercises for each muscle/muscle head, so use them sparingly. That said, you don’t need to use the same isolation exercises every week.
While we can all stand here and point fingers at things we don’t like in your routine, the reality is that we’re all taking stabs in the dark because there’s a lot we don’t know. What exactly do you mean by you’re gaining too much fat? Give us some numbers to work with. What is your rate of weight gain? Has your strength improved as you’ve gained weight? What are your 1RMs in the big lifts now? Showing pics over time would be a really useful way for us to gauge your progress.
Gaining fat is a normal part of building muscle tissue. Some will advocate a cleaner approach than others. While we can (almost) all agree that you shouldn’t get too sloppy, how clean/dirty your approach is is largely a matter of personal taste. Gaining too much fat in the process can mean different things to different people. That’s why it’s important to give us more objective ways to gauge how you’re progressing, otherwise it’s all just guesswork.[/quote]
I’m definitely getting stronger, there’s no doubt about that. Even though I’m not a guy who’s naturally strong, I have been able to get a bit stronger easier than I have been able to gain actual mass if that makes any sense.
As for specific numbers, I don’t have all of those. What I mean by gaining too much fat is that I’m getting a bit stronger, but I’m also starting to develop a bit of a spare tire instead of getting bigger lats or arms. It’s unsettling…
I don’t have any progress pics, really, because, like I said, I started when I was like 12 and never bothered to do actual progress pics.
I can’t really afford to eat ‘super-clean’ large meals 6-7 times. I can do 4-5 large/medium relatively healthy meals, one or two of those being clean.
Due to this fact I typically include mass gainers in my diet as well.
Other guys my age (and even younger) that I know are doing much less but still end up gaining more lean mass and less fat. They’re all pretty much bigger than me. I don’t think this boils down to being simply genetics.
[/quote]
are these guys also repping only 135lbs for incline bench and barbell rows and 95lbs on the overhead press?
Hint: if you type this into google: nutritional information oatmeal
You’ll find that it has 158 calories, 3.2 g Fat, 27 g carbs, and 6 g of protein.
I’ll estimate for you:
Meal 1:
6-7 whole eggs == 70*7 = 490 cals
Oat meal = 200 cals
A few strawberries = 50 cals
Multivitamin
Meal 2:
A double portion of whatever is being served at the campus cafeteria
I’ll guess “cheese burger”, 2 slices of cheese, 2 beef patties, 2 buns: == 800 cals
Meal 3:
Nachos with beef and cheese or two portions of spaghetti with meat sauce == 500 cals
A few apples == 200 cals
Meal 4:
Steak, salmon or chicken (depending on what’s available) : 200-800 cals
Some vegetable (whether it be green beans, broccoli, spinach) : 10 cals
some fruit (apples, strawberries) : 100 cals
Meal 5:
Oat meal or leftover meat if not both : 200 cals
Post-workout drink : 100 cals
Everyone else has summed it up but I’ll say it as well.
Firstly, clean up the crappy meals in your diet. Try and get atleast 90% of your diet to come from clean foods to start with IMO, it works for me and leaves rooms for cheating once a week or whatever. So meat, vegetables, proper carbs, less sugar, less processed crap. If your not in control of your food all the time, make good decisions on what you do have.
Any your routine looks a mess IMO. Find out your 1RM and start 5/3/1 BBB or if you are really week start with Starting Strength or Stronglifts. As someone else said, your working on different heads of your muscles, but you don’t have the muscle to start with. Your probably doing too much of too many things with not enough weight to make them worth it. Unless you are experienced, making your own routine is a minefield.
It’s good your not taking this offensively though as that’s a big problem with a lot of people asking for help.
Other guys my age (and even younger) that I know are doing much less but still end up gaining more lean mass and less fat. They’re all pretty much bigger than me. I don’t think this boils down to being simply genetics.
[/quote]
are these guys also repping only 135lbs for incline bench and barbell rows and 95lbs on the overhead press?
[/quote]
Some are, a lot aren’t. As I’ve said, I’m really not a naturally big or strong guy, in fact I was a runt in middle school before I started lifting. I am getting stronger, just not necessarily ‘bigger’
I am able to lift more and more rather consistently, and I’m strong compared to the past.
Other guys my age (and even younger) that I know are doing much less but still end up gaining more lean mass and less fat. They’re all pretty much bigger than me. I don’t think this boils down to being simply genetics.
[/quote]
are these guys also repping only 135lbs for incline bench and barbell rows and 95lbs on the overhead press?
[/quote]
Some are, a lot aren’t. As I’ve said, I’m really not a naturally big or strong guy, in fact I was a runt in middle school before I started lifting. I am getting stronger, just not necessarily ‘bigger’
I am able to lift more and more rather consistently, and I’m strong compared to the past.
[/quote]
Well that should tell you something right?
Not everyone starts out the same. Being weak and skinny at first means nothing. If you want to build muscle you need to consistently gain weight and get stronger. That is all until you reach an advanced stage. Genetics will vary.
You may gain a bit more fat than you like. This is necessary but rest assured the muscle will be there with strength gains and sufficient nutrition. This is a means to an end. Just don’t let fat get out of hand.
If you bent on keeping your workout i would suggest pyramiding up to a top set for compound exercises and trying to increase the weight or reps weekly.
[quote]dt79 wrote:
Well that should tell you something right?
Not everyone starts out the same. Being weak and skinny at first means nothing. If you want to build muscle you need to consistently gain weight and get stronger. That is all until you reach an advanced stage. Genetics will vary.
You may gain a bit more fat than you like. This is necessary but rest assured the muscle will be there with strength gains and sufficient nutrition. This is a means to an end. Just don’t let fat get out of hand.
If you bent on keeping your workout i would suggest pyramiding up to a top set for compound exercises and trying to increase the weight or reps weekly.
[/quote]
…I suppose that means that I’m stuck with the spare tire, then, eh?
All the fat accumulates in my mid/lower abdomen, which is the fucking worst place it can go for a guy like me.
[quote]MalignantTyrant wrote:
…I suppose that means that I’m stuck with the spare tire, then, eh?
All the fat accumulates in my mid/lower abdomen, which is the fucking worst place it can go for a guy like me. [/quote]
Or you could slowly gain weight, about a 1-1.5lb a week. I’m sure it’s possible to gain lean mass with no fat, but you’d have to be omniscient and eat EXACTLY the right amount of food. So… not probable.
Instead, you aim to minimize the amount of fat you gain while you gain lean mass at the same time.
Then you go on a diet and lose fat while maintaining all the lean mass whenever you choose. At which point you no longer have the “spare tire”.
I would bet you don’t eat that on an every day basis, you probably do it sometimes, and even if you do that isn’t 4,000 calories. if you weigh 163 lbs and eat 4,000 calories you are going to gain weight unless you’re extremely active or training like a professional athlete, i.e. Michael Phelps type shit. You don’t make enough mention of your training routines and history… Are you getting stronger, are you lifting heavy? Do you squat and deadlift… What do you DO? You aren’t stuck at 163 lbs cuz of some magical mystical force that has afflicted you, you’re doing something wrong. Take a hard, hard look at the situation… Do you really faithfully eat that diet daily… Are you lifting properly, getting stronger, keeping a log? You’re a human being…you can put size on if you’re doing things properly just like anyone else.
Also that workout is nice and all, but how long have you been hitting the 8-12 rep scheme? Have you ever tried lower reps heavier weight and really push your strength up? Time to step up, Start training and eating like a big dog if you wanna be a big dog. So many resources on this site alone, all your answers are here guaranteed.
and just so you know, I remember when I was 19 I used to think the same damn thing, why don’t i get huge? But when i finally started getting bigger was when i truly started eating like a god damn animal, everything in sight, all day, even when i wasn’t hungry. Then I put like 20 lbs on literally in like a month or 2 and that’s when the light bulb went on. You’re either on it or you aren’t.
[quote]MikeRich928 wrote:
Also that workout is nice and all, but how long have you been hitting the 8-12 rep scheme? Have you ever tried lower reps heavier weight and really push your strength up? Time to step up, Start training and eating like a big dog if you wanna be a big dog. So many resources on this site alone, all your answers are here guaranteed. [/quote]
Originally, I did what my dad did (he’s a Marine), which was basic compound lifts and stuff like that. I did basically 5-7 reps with relatively heavy weight (at least for me it was).
I started the routine that I currently use about 2 years ago.
Like I said before, I can’t afford to just ‘eat and eat and eat and eat and eat’ let alone do it cleanly
I have to work with what I’ve got.
and I’m afraid that if I do hypothetically do that, my gut’ll get bigger and I’ll end up like Fat Albert’s slightly buff cousin.
[quote]MikeRich928 wrote:
I would bet you don’t eat that on an every day basis, you probably do it sometimes, and even if you do that isn’t 4,000 calories. if you weigh 163 lbs and eat 4,000 calories you are going to gain weight unless you’re extremely active or training like a professional athlete, i.e. Michael Phelps type shit. You don’t make enough mention of your training routines and history… Are you getting stronger, are you lifting heavy? Do you squat and deadlift… What do you DO? You aren’t stuck at 163 lbs cuz of some magical mystical force that has afflicted you, you’re doing something wrong. Take a hard, hard look at the situation… Do you really faithfully eat that diet daily… Are you lifting properly, getting stronger, keeping a log? You’re a human being…you can put size on if you’re doing things properly just like anyone else. [/quote]
No, that’s my daily diet. I didn’t put those variables and if/ors in there for no reason.
And I said 4,000 because I did use mass gainers for a while. I drank 1-2 a day just throughout the day whenever I’m in class.
Day 1: Back/Biceps
Pulldowns: 4 sets of 8-12 reps (this is a warm-up exercise for me)
Either T-Bar Rows or Bent-over Barbell Rows: Once again, 4 sets of 8-12 reps (I usually do just enough weight where I am working hard but can still have g
Day 3: Chest/Triceps
Hammer strength incline or Barbell incline: 4 sets of 10-12 reps (I usually throw on a 45 or a 25, a 10 and a 5)
Flat dumbbell flys: 4 sets of 10-12 reps
M
Day 5: Legs/Abs
Leg Extensions: 4 sets of 10-15 reps
Squats: 4 sets of 8-12 reps (I usually throw on no more than 255 at one time so I can still have decent form when I lift, because, as everyone knows, anyone can sling around a lot of weight with bad form)
Day 7: Shoulders/Triceps
Standing or seated military press: 4 sets of 8-12 reps (My shoulders are ridiculously weak, I usually use a 25 at the most)
Cable or dumbbell front raises: 4 sets of 10-12 reps
[/quote]
Every one of your workout starts with a exercise that is easy for the nervous system. Try lifting heavier and with compound exercises such as bench,squat and deadlift.
Day 1: Back/Biceps
Pulldowns: 4 sets of 8-12 reps (this is a warm-up exercise for me)
Either T-Bar Rows or Bent-over Barbell Rows: Once again, 4 sets of 8-12 reps (I usually do just enough weight where I am working hard but can still have g
Day 3: Chest/Triceps
Hammer strength incline or Barbell incline: 4 sets of 10-12 reps (I usually throw on a 45 or a 25, a 10 and a 5)
Flat dumbbell flys: 4 sets of 10-12 reps
M
Day 5: Legs/Abs
Leg Extensions: 4 sets of 10-15 reps
Squats: 4 sets of 8-12 reps (I usually throw on no more than 255 at one time so I can still have decent form when I lift, because, as everyone knows, anyone can sling around a lot of weight with bad form)
Day 7: Shoulders/Triceps
Standing or seated military press: 4 sets of 8-12 reps (My shoulders are ridiculously weak, I usually use a 25 at the most)
Cable or dumbbell front raises: 4 sets of 10-12 reps
[/quote]
Every one of your workout starts with a exercise that is easy for the nervous system. Try lifting heavier and with compound exercises such as bench,squat and deadlift.[/quote]
You want me to start out with squats? The first exercises are warm-up exercises, of course they’re going to be a tad easier on the nervous system.
Yup. Start out with the big lift first. You can use that lift to warm up the nervous system just fine. If you’re squatting, start light, bump the weight up till you reach your working sets. Why do leg extensions to warm up for squats? Why do leg extensions at all, is a better question.
[quote]MikeRich928 wrote:
Yup. Start out with the big lift first. You can use that lift to warm up the nervous system just fine. If you’re squatting, start light, bump the weight up till you reach your working sets. Why do leg extensions to warm up for squats? Why do leg extensions at all, is a better question. [/quote]
Ok, I’ll try it and see how it works
And I do leg extensions because it’s a good exercise for me and allows me to get a good stretch and pump in the muscle before I do all the heavier lifting.
I hear you, but you’re warming up the quad to prepare for the squat… which is truly a whole body movement. Your hips, back, glutes, your freekin neck, shoulders, none of that is getting warmed up on a leg extension it is a waste of time, if done to prepare for a Squat. But hey, That’s just me.