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no improvments

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joerama
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2008/05/19 18:28:44 (permalink)
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no improvments

I have been benching 60kg for the past 2months and still no improvments of moving to 65kg as i can not do it!
i am eating so much and have put weight on but no muscle mass just got a little belly now and i am eating about 250g protein a day why!
#1

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    theiopener
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    RE: no improvments 2008/05/19 18:33:32 (permalink)
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    too much protein and perhaps your routine and diet needs work

    lemme see your diet and training
    #2
    joerama
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    RE: no improvments 2008/05/19 18:43:31 (permalink)
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    upon wake- protein shake

    11am- tuna baked potatao or beans with a creatine shake

    2pm-train then protein shake or bar

    5pm- chicken breats, turkey or beef with veg

    7pm- scrambled egg or a shake then creatine

    10pm- tin of tuna or sum chicken

    most of the time i have some fruit or some random chicken inbetween but i try to stick to this.


    mon- arms (bicep,tricep)
    tue-rest
    wed-chest
    thur-rest or cardio
    fri-shoulders
    sat-back,legs
    sun-rest or cardio

    i take all the advice from you guys i can and i still am the same as i was its so stressfull after all the hard work, lol
    #3
    theiopener
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    RE: no improvments 2008/05/19 18:51:50 (permalink)
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    where is the carbs in that diet, wheres the fats?

    mate that diet is dire!

    Drop the shakes, entirely!

    11am 100g oats in semi skim milk, 2 whole eggs 4 whites, handful of raisins added to porridge or a piece of fruit like a banana
    2pm training
    3pm 100g wholemeal pasta 1 large chicken breast, any sauces as you see fit
    7pm 150g salmon or other oily fish, 100g basmati rice, mixed veggies
    10pm 1 tin of tuna with 2 large slices wholemeal bread and salad with some light mayo
    post edited by theiopener - 2008/05/19 18:53:30
    #4
    joerama
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    RE: no improvments 2008/05/19 19:04:56 (permalink)
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    ok i will try this 1 out thanks man. but i dont understand why not protein shakes?
    i dont want to get any fatter than i am now as i have put a belly on me where i was lean.
    what is the best thing for a strength boost?
    #5
    theiopener
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    RE: no improvments 2008/05/19 19:08:50 (permalink)
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    ORIGINAL: joerama
    ok i will try this 1 out thanks man. but i dont understand why not protein shakes?

    Because at your stats you dont need them. Learn to eat
    i dont want to get any fatter than i am now as i have put a belly on me where i was lean.

    getting fat takes time, you want strength youre gonna have to eat in a surplus which means you run the risk of putting on a little fat. But if you are putting on more than 2-3lbs a month then just do an extra cardio session here or there to strike a good balance
    what is the best thing for a strength boost?

    eating carbs and plenty of the right food. You aint gonna get sh1t from your lifts if you dont fuel your body right. It also takes time as i have said to you quite a few times

    Your routine may also be lacking and/or have lagging bodyparts as benching is a combination of muscles, if one is weak you wont progress
    #6
    joerama
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    RE: no improvments 2008/05/19 19:18:06 (permalink)
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    i am not eating that much there tho am i so how am i ment to get bigger?
    Would you be able to do me a workout plan?
    my body looks good as it but i am not getng and bigger at all and my muscles are not growing as much as id like.
    #7
    theiopener
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    RE: no improvments 2008/05/19 19:20:57 (permalink)
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    thats because you arent eating enough and also not the right foods. You wont grow if you dont have enough fuel

    Ill take a look at your full routine if you wanna post it up
    #8
    joerama
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    RE: no improvments 2008/05/19 19:33:21 (permalink)
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    mon-arms- tricep pulldowns with the wire skullcrushers barbell curl going up in weight till i get to 30kg plus what the bar weighs when i do about 5 and fail, one handed curl on the wire and maybe a few dumbell curls

    wed-chest- bench, pec dec, machine benchpress, pushups,

    fri-shoulders- machine where you shurg your shoulders, the shopulder push machine with 35kg on eachside max as i am quite good at that. shoulder press, bent down dumbell flys and something else which i have forgot

    sat-back,legs- deadlift, 1 arm rows, wide grip pullups, latpulldown, tbar row, -legs- just most of the machines for my legs
    #9
    theiopener
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    RE: no improvments 2008/05/19 19:36:45 (permalink)
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    i cant make heads or tails of that mate, put it in this format

    Skulls 3 sets 5 reps 60 secs rest
    Pullups 4 sets 15 reps 60 secs rest etc
    #10
    joerama
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    RE: no improvments 2008/05/19 19:48:57 (permalink)
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    Arms--tricep pulldowns 12,10,8 skullcrushers 12,10,8 barbell curl 12,10,8 dumbell curl and wire curl 12,10,8

    chest--bench 10,8 pec dec 12,10,8 machine bench press 12,10,8 pushups 50 all at 1nce

    shoulders-- shoulder shug 12,10,8 shoulder press machine and dumbell 12,10,8 dumbell flys 12,10,8

    back--deadlift 8,6,5 1 arm row 12,10,8 wide grip pullups 10,10,10 tbar row 10,8 latpulldown 12,10,8

    that looks pritty good to me lol.

    #11
    theiopener
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    RE: no improvments 2008/05/19 19:57:49 (permalink)
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    That routine is pants mate, no need for so much direct work at your stats. Back to basics i think mate

    Standard 5x5 i think is what you need, 3 day split is as follows

    Monday: Legs & Abs
    Leg press 5x5 with 2 mins rest, calf raises 3x25 same rest, hamstrings ham curls 3x8 same rest, decline situp+leg raises 3 sets of 10 (add weight if need be)

    Tuesday: cardio

    Wednesday Chest, shoulders and Tri's
    Flat barbell bench press 5x5 2 mins rest, incline dumbell bench 5x5, military pressing 5x5 same rest, skulls 5x5 again same rest, wide grip dips 5x5

    Thurs: cardio

    Fri: back and bi's
    deadlifts 5x5 (make sure your form is spot on for this!) 2 mins rest, wide grip chins 5x5 (add weight if need be get a dip belt), bent over rows 5x5, EZ bar curls 5x5

    Sat+Sun: Rest

    For progression aim for an extra rep on all sets each week, then when reps get too easy, add a little more weight. Keep the intensity mate, dont get chatting to yor mates for hours on end, go in, lift and get out
    post edited by theiopener - 2008/05/19 20:02:56
    #12
    joerama
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    RE: no improvments 2008/05/19 20:18:32 (permalink)
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    you mean keep going as in dont be talking as resting spoils the routine?
    by doing this i will be in the gym for about 20minutes tho wont i?

    thanks for that anyways
    #13
    theiopener
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    RE: no improvments 2008/05/19 20:20:37 (permalink)
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    in and out in under 20 mins with a min of 15 sets? nah i dont think so mate

    what i meant was 2 mins rest between sets tops, preferably 60 seconds. DOnt worry about weight shifted for now, get the form good, squeeze the reps out and feel the muscle working.

    Edit:

    HI NEB!!!
    post edited by theiopener - 2008/05/19 20:22:17
    #14
    TRAMP
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    RE: no improvments 2008/05/19 20:25:06 (permalink)
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    I would leave abs out. Imo they will get enough from other movements.

    I would shift shoulders to leg day. Training shoulders after chest is pointless IME. Mine were so fried I couldn't train them with any conviction. After legs they're fresh to lift more weight and more volume

    It's finally arrived....PM Neb for swaps!


    #15
    TRAMP
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    RE: no improvments 2008/05/19 20:27:05 (permalink)
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    that large text quite scared me mate

    It's finally arrived....PM Neb for swaps!


    #16
    joerama
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    RE: no improvments 2008/05/19 20:27:26 (permalink)
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    yer hi ned

    i do feel them working i leave everytime aching but never get any stronger
    #17
    TRAMP
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    RE: no improvments 2008/05/19 20:29:05 (permalink)
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    hi joyraderama

    It's finally arrived....PM Neb for swaps!


    #18
    theiopener
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    RE: no improvments 2008/05/19 20:31:45 (permalink)
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    ORIGINAL: joerama
    yer hi ned

    i do feel them working i leave everytime aching but never get any stronger

    because your diet was mainly pants and not allowing you to grow and recover

    also listen to Nebster, he knows more than me
    #19
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