The OP stated plainly it’s on a machine of some sort. Which also explains the oddity of the leg press value being less than the squat figure.
The only thing you’re doing wrong is not giving your program enough time to work. Stick with it a while before you judge and make sure you eat lots.
… says the Class of '09
So when did you start this program? I mean like it seems like you must have just thrown some exercises that looked good into the mix, gave it some sets and reps and said okee dokee, rock and roll!
a: what are your stats? height? wt? body frame?
b: nutrition plan would be helpful
c: how long have you been training?
d: better exercise selection (adductor/abductor machines–WTF?)
e: stick to the basics (big, compound movements, with some isolation to stimulate)
It’s really not ‘rocket surgery’.
[quote]Bill Roberts wrote:
… says the Class of '09 [/quote]
haha
okay brother, here we go…do this and you’ll be fine. here’s your routine. Do it. Don’t look back
2 minute rest intervals between sets. Heavy weight, slow controlled reps. No more high volume high reps. Train big, eat big, get big.
Day 1. (4010) this means lower in 4 seconds, then explode. Control your reps.
A1. Flat-dumb bell bench- 5x3
A2. Wide Grip Pull-Ups- weighted- 5x3
B1. Incline barbell bench- 5x3
B2. Bent-over barbell rows- 5x3
C1. Dips (weighted)- 3x6-8
C2. Standing barbell curls- 3x6-8
Abs
Day 2. Same rest intervals and rep speed for everything but lunges.
A1. Back Squat- 5x3
A2. Standing Barbell Good mornings- 5x6-8
B1. Traditional deadlift- 5x3
B2. Barbell lunge- 5x6-8 (each leg)
That’s it. I want you going heavy on each set. But not so heavy that your reps are poor and ugly. Bump your calories up, drink more organic whole milk, drop some whole eggs in your protein shakes. Eat more red meat. And get lots of sleep. I’ve been there dude, thinking you need to do so much. Tons of exercises. Just focus on the big ones, and you’ll grow. I promise. Make sure when you squat you go all the way down, try and get your ass to leave a stain on the floor. Get low. And no jerking on the pull ups, nice and controlled, squeeze your back at the top and a full contraction.
It’s beyond me why you guys are using calories as THE unit of measurement here. Forget them entirely.
[quote]Crusher Jr. wrote:
It’s beyond me why you guys are using calories as THE unit of measurement here. Forget them entirely. [/quote]
Yeah, we should probably use Snabblecrooks instead.
How is it that your squats are 350 and your leg press is only 270???!?!??? I mean sers, beginners can leg press at least 300.
With what range of motion regarding the leg press - half reps or quarter reps?
[quote]Bill Roberts wrote:
… says the Class of '09 [/quote]
OH SNAP!
IMHO-OP you are lost than a mofo. Honestly every single peice of advice on this thread would improve your results dramatically, yet I have a prediction. You will continue to make shitty progress or none at all. Why? Because there are a couple of folks who have taken the time out to post compltete excellent programs that would transform your ass into a beast.
But I predict you will read them, Say to yourself “What…no hip abduction specific exercises, well I will just add a little here, oh and this does not directly hit x,y,z…”
By the time your done you will have mutated a solid program back into total horse shit.
I would also bet money that although you have calculated a complex carb cycling scheme, adjudted of course your very unique metabolism which causes your special self to gain fat with very little calories, you probably do not have a very good control/idea of what you actually put in your mouth.
If you call a smith squat a squat, you probably call 3500 calories of shit 2600 clean calories. I am calling you out as the metal training type. I hope that this shit might piss you off enough to change your patterns. If so post some before and after pics at some point down the road and call me a douchebag. But I seriously doubt that day will come.
Honestly… Forget this routine or “modifying it”… its crap and its not worth polishing…
Go look up either starting strength or WS4SB and just follow “AS WRITTEN” do one of those for 6 months eathing 3k+ callories and come back after that… or for a form check but dont modify it…
as for the onterio guy… LOL, I wouldnt even want to figure out my intake in Joules, that would be silly… I say we discuse future energy input in WATTS !!!
[quote]SSC wrote:
Crusher Jr. wrote:
It’s beyond me why you guys are using calories as THE unit of measurement here. Forget them entirely.
Yeah, we should probably use Snabblecrooks instead.[/quote]
What’s the point?
The kid wants to gain muscle. He already said that when he eats a lot he’s gaining fat on top of it. Obviously, he isn’t eating the right foods. Sure maybe he’s hitting his calorie intake but that means shit all when you’re trying to pack on muscle. Don’t get me wrong you have to eat and eat a lot but you might as well forget calories.
My advise:
Lifestyle
Learn what consists of a healthy diet. (Macro & Micro nutrients)
Eat AT LEAST four healthy well balanced means a day with everyone including proteins, vegetables & lipids. Eat up to seven if you are extremely active. Snack throughout the day.
Get on a good routine and get at least 8 hours of sleep.
Look into any pre and post workout supplementation.
In the Gym
Lower your reps from 12-15 to 5-9, which will then increase your load %.
Focus on time under tension, especially eccentric phase of lifts.
Always start your workout routine with proper warmup. (neurological, muscular, cardiovascular)
Don’t spend too much of your time in the gym talking. Stay focused.
Reconsider exercise selection from time to time as your skill increases.
[quote]Ratchet wrote:
Honestly… Forget this routine or “modifying it”… its crap and its not worth polishing…
Go look up either starting strength or WS4SB and just follow “AS WRITTEN” do one of those for 6 months eathing 3k+ callories and come back after that… or for a form check but dont modify it…
as for the onterio guy… LOL, I wouldnt even want to figure out my intake in Joules, that would be silly… I say we discuse future energy input in WATTS !!![/quote]
I think you totally missed the point. Ha ha, and it’s Ontario!
[quote]SSC wrote:
Crusher Jr. wrote:
It’s beyond me why you guys are using calories as THE unit of measurement here. Forget them entirely.
Yeah, we should probably use Snabblecrooks instead.[/quote]
LMMAO
[quote]jehovasfitness wrote:
SSC wrote:
Crusher Jr. wrote:
It’s beyond me why you guys are using calories as THE unit of measurement here. Forget them entirely.
Yeah, we should probably use Snabblecrooks instead.
LMMAO
[/quote]
I really think this came off the wrong way. I’m glad it’s getting a good laugh though. Anyway, it doesn’t surprise me that T-Nation is home to calories=muscle.
Thanks for all the advice guys! It’s all great! I am currenty “away” from home so all these addaptations will take about three weeks to take place.
As for the foods I eat. I count each single miserable calorie (and also grams of Prot, Carbs, Fats). No simple carbs. I master the post, pre workour and pre bed nutrition.
I think the problem is really with the really high volume. I will try to cut the volume down by a lot.
Lately I have been trying something like this for all exercises I do.
e.g. Upper body day
I counter each pull exercise with a pull to reduce down time.
DB flat Bench: 1x10, 1x10, 1x10, 1x10 (reduced 10 kgs less rest), 1x10 (reduced 10 kgs even less rest)
Seated Rows: 1x10, 1x10, 1x10, 1x10 (reduced 10 kgs less rest), 1x10 (reduced 10 kgs even less rest)
DB Incline Bench: 1x10, 1x10, 1x10, 1x10 (reduced 10 kgs less rest), 1x10 (reduced 10 kgs even less rest)
Inverted Rows: 1x10, 1x10, 1x10, 1x10 (reduced 10 kgs less rest), 1x10 (reduced 10 kgs even less rest)
Flies: 1x10, 1x10, 1x10, 1x10 (reduced 10 kgs less rest), 1x10 (reduced 10 kgs even less rest)
Face-pull (Like a high row): 1x10, 1x10, 1x10, 1x10 (reduced 10 kgs less rest), 1x10 (reduced 10 kgs even less rest)
I try to fit in Shrugs in between one of these and then I finish off by hitting biceps and trices until I comeplete my 1h or 1h-15min workout.
Would doing that cluster sort of thing at the end of the last sets help? Or should I forget about this?
In terms of calories… I eat very healthy and gain even on a 2700 cal diet. A 3k + diet would ruin my fat loss up to this point (I want a clean bulk without much fat gain).
Ps. Someone wanted my stats and meals:
I eat every 2 - 2h 30 min and I get at least 40g protein with eat meal. On my workout days I eat carbs with every meal except my last meal and pre bed.
On low carb days I only eat carbs around my workout. I supplement with fishoil 3x a day and Magnesium/ Zink.
(Is there a difference between taking ZMAs and taking Zinc and magnesium supplements?
I also take multivitamins and c vitamins.
Heigh: 176cm (5"93)
Weight: 69 Kgs (152 pounds)
Bodyfat %: not sure but I would guess around 12-15%
Body type: Endo/ meso (put on weight easily but have large bone structure and wide back)’
You’re not gaining fat, it’s called actually having food in your stomach. There’s probably close to 0% chance that you’re gaining fat at all with that volume+low caloric intake(especially since you probably did your metabolic rate off of some article here which gives an approximate, and doesn’t account for the fact that your workouts are like a giant cardio session).
[quote]Crusher Jr. wrote:
jehovasfitness wrote:
SSC wrote:
Crusher Jr. wrote:
It’s beyond me why you guys are using calories as THE unit of measurement here. Forget them entirely.
Yeah, we should probably use Snabblecrooks instead.
LMMAO
I really think this came off the wrong way. I’m glad it’s getting a good laugh though. Anyway, it doesn’t surprise me that T-Nation is home to calories=muscle.
[/quote]
Side note: Troponin Nutrition (Justin Harris, Shelby Starnes, et al) does not use calories as a unit of measure, only grams of protein, fat, and carbs per pound of body weight. I believe THIS is your intended meaning.