i have been attending the gym with a friend who has been training 16 years..

he gives me advice but i would like your input also..

Firstly.. I have seen gains in weight..

I am benching..
20k a side flat
15k Incline
25k decline

curling 12.5k

55k tricep pull down

seated row 40k a side..

now the problem..

I train to postive/negative failure and have not seen any recent gains.. in fact i have struggled on weight s i have previously pushed..

My diet has not changed.. I take carb/protein supplements (no creatine or N02 as yet)

I have tried changing my work out using bells on inc.dec/flat and even doimng flies on the same..

My chest is ripping.. i am getting pain afterwards..

Am i rushing.. should i just keep on as i am?

Maybe the problem is that your diet hasnt changed! I reckon before you were taking in enough fuel for growth, but now that you havwe grown some, and you still consume the same amount of cals, your only consuming enough for maintenance, if that.

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Stick up your whole workout so people can comment. Also do you take enough rest days? No rest, no grow.

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Cheers saffa..

Think you have replied to a previous post of mine.. i have been looking at big calorie shakes to try up my diet side.. my schedule is hectic at the best of times so dont have enough time to make up my own.. even more so with rising food prices.

s0cceram is that your routine?

If you want to add size you need to be working hard on the big compound movements. Squats, deadlifts, bench or better yet standing overhead press.

Until you have acheived a good amount of size forget tricep kickbacks and curls. If your rowing and pressing hard you arms will get enough stimulation, stick to the big movements and up the cals.

 
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ORIGINAL: s0cceram

even more so with rising food prices.

eggs mate, eggs - the future!

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Monday..Chest an Biceps
Tuesday.. Shoulders and triceps
Thurs.. back and Biceps
Friday.. Legs, stomach and triceps

Chest as above.. Flat 20k/Incline 15k/Decline 25k/Flies.. Alternate weekly with bar/bell..

Biceps.. Bar curl upto 12.5k.. Hammer curl to 12k positive/neg failure alternating each week between bar/hammer

back.. Pull ups (unassisted).. Seated Row 40k.. Lat pull down (wide and close grip).. T-Bar

triceps.. various cable workouts upto 60k pull down and 40k on the over head lift.. Sometimes use the curling bar on bench and the machine which is like doing dips to body weight.

Shoulders.. seated Shoulder press 25k, Bell raises 12k(front,side), Reverse Fly (machine 60k).. Sometimes do the bell press 14k and also shrugs 25k and use the calf raise machine.

Legs.. Minimal really.. calf raise, Squats and dead lift


The above is varied due to the fact i sometimes train alone and shifts vary.

more importantly post up your diet