Progress over two years .. what do you think?

Now





Active Criticism please =), I am still around the same weight as I was then (150-55 now).. obviously put on some muscle though.

nice job mate...ur backs a monsta now :)
chest needs some work i feel...or may b itsjust the lighting...

Thanks =) , anymore comments , suggestions? Would be appreciated.

You've made some progress but after two years,  you should have put on much more mass than what you have.. this is assuming you're wanting to get larger.. My suggestion would be, Assuming you're wanting to gain mass.... Start cycleing creatine mono and Clean bulk for at least 9 months..

There is never enough time to do everything, but there is always enough time to do the most important thing

 

I agree with smoundzou...you back appears to have developed but the front of your body has some catching up to do..it's really difficult (if not, impossible) to gain muscle without gaining weight..if you're still 155 that's a pretty big problem..you should have at least bulked (in two years) to about 170 and you still could stay lean..

Give us some information on your nutrition...your routine..etc...creatine monohydrate..whey protein...musclemilk..l-glutamine...BCAAs..multi-vitamin...those are all decent choices when choosing supplements..

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

I don't really have a workout plan or diet.

I usually just go to the gym ( 4-5 days a week) and do;

Chest/tri's - monday
Legs/shoulders - tuesday
Bi's/back -wednesday
rest -thursday
Bi's/tri's -friday
rest -saturday

etc..

Or something like that.

I use whey protein powder, multi-vitamins.. and thats it. My parents don't want me taking Creatine.

I would suggest sticking to a solid routine. Cut out the extra arm work and stick to extra compounds.

Perrynaytor


I would suggest sticking to a solid routine. Cut out the extra arm work and stick to extra compounds.

What do you mean by this?

For my arm workout I am not using benchpressing, I am doing dumbell press's 3 sets of 60p, 3 sets of Dips (sometimes weighted) , 3 sets of pec flys ( 40-45p) and pushups (different types / diamonds/ regular etc..) then i am training triceps with pull downs ( 100-120p) and sometimes skull crushers.

What do you mean by "stick to extra compounds?"

I'm saying I would just (if you are doing a split) stick to flat bench and dips for chest, pull ups chin ups and row variations and deadlifts for back. For legs I would do squats, lunges and good mornings. Your arms should get enough work out of those compounds I just listed.

Oh, shoulders you should use military presses with a barbell and some power cleans or something. One arm DB snatches are fun.

Whatever you are doing for your back is working, so keep it up.

Ahh.. dope, thanks bro.

You have any suggestions on diet? I am trying to eat every two hours / 3 square meals/ 3 snacks. Lots of protein, low fat, lots of veggies kinda stuff? ya?

Moodster


Ahh.. dope, thanks bro.

You have any suggestions on diet? I am trying to eat every two hours / 3 square meals/ 3 snacks. Lots of protein, low fat, lots of veggies kinda stuff? ya?

Lots of protein, veggies, and fat is a good thing, but you definitely need good carbs. Brown rice, wheat bread without HFCS, potatoes, oatmeal, etc.


If you aren't gaining muscle mass or weight.. you aren't eating enough calories. If you are truly training 4-5 days a week and hitting each body part like that.. the missing link is proper nutrition.


Good luck!

5'7" - 20 - 195lbs

How does this split sound?

Day 1- Chest
Flat Bench Press
Incline Bench Press
Decline Bench Press or Weighted Dips, alternates weekly

Day 2- Back
Deadlift
BO Row
Pullup

Day 3- Shoulders
OH Press
Side Lateral Raises
Posterior Deltoids

Day 4- Legs
Squats
Power cleans
Lunges or Leg presses

Day 5- Arms
Weighted Chins
Skull Crushers
Triceps Extensions

You're hitting each muscle group with compound movements...you're hitting them frequently as compound movements do not work one muscle, they work various muscles...so you're not just working the chest on Monday you're giving it a sufficient amount of rest but at the same time allowing it to be worked when necessary...

Diet..

Meal 1- Eggs, Oatmeal, Peanuts
Meal 2- Whey Protein Shake
Meal 3- Chicken, brown rice, veggies
Meal 4- Whey Protein Shake
Meal 5- Tuna wrap, salad, peanut butter on whole wheat
Meal 6- Muscle Milk or equivalent casein based protein shake for slower absorption

That should give you plenty of calories to grow from without forcing you to cook all day.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

^ Sounds ballin, thanks playboy.

not very good progress for  2 years, revamp your diet (preferably a bulk), be consistent, and change up your routine. Carbs are more important than protein when trying to bulk imo. Make sure your getting at least 300 g a day.

Not to take anything away from MVP's post, but i would suggest starting strength. That combined with a clean bulking diet should do the trick early on IMO<<<<

google "Ripptoe's Starting Strength"
helped me out plenty.

Supps:Animal Pak, NO shotgun, Whey


Bench 1RM:210
Squat 1RM:300
Deadlift 3RM:375
Arm Size:14.5 IN
Phase:Bulking 
 

I didn't read any of the replies to this, but in all honesty the progress after 2 years is not very great at all. 

#1 I'd bet that you weren't focusing on your diet hard enough. 

#2 Bodypart splits suck.  I guarantee if you did something like SS or Madcow's 5x5 routine PLUS focused on the diet very hard, you would be a monster.

This is constructive criticism, so don't be offended.

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

I havent been going to the gym for 2 years. I started going to the gym 2 years ago for about 4 months. I quit and went again to the gym but for only 2 month. Now I have been going constantly for about 8 months and will continue.

The "Madcow's 5x5 routine" is that when you have your max rep set and you keep increasing it by 2.5%?

Aswell, I have two questions;

1) Squatting, instead of using the barbell.. would the results still work with a machine;

2) I don't do barbell benchpressing .. instead I do dumbell press's. Is there a difference?

And

3) If I weigh 155 pounds the caloric intake should be around 3000 right? (155 x 19 = 2945)

My Goal is to try for 200, I am not sure the best way to achieve this, I am not a nooby but I need to get the facts straight on bodybuilding.

Thanks for the help.

Dumbell pressing or barbell presses are both alright..

Squatting with that machine is fine, just do it after barbell squats.. machines cancel utilization of stabilizers and give you an unnatural movement pattern, this can increase risk of injury because it's outside of the body's three dimensional plane.

Benefits of compound movements are the ability to overload so many muscles including the stabilizers, a weak stabilizer with strong legs won't relate to functional strength and nor will the fixed range of motion..

As far as calories go- Eat clean and eat until you gain weight. Space your meals about 2-3 hours apart, gradually increase the calories if you're not growing and you'll do fine.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

I hate barbell squats, is there any other way I can get the same benefits of squatting without a barbell? Like dumbbell squats perhaps?

Dumbell squats are not as beneficial as barbell squats, due to the stabilizing and due to gravity..

Squats produce a load of mass, some people say the most mass of any other exercise... exercises that you hate to do are usually the ones that benefit you the most... but some exercises (like the squat) cannot be replaced.

You can work your legs - quadriceps, hamstrings, glutes and calves separately with accessory movements but wouldn't reap the same hormonal benefits - ie testosterone as a squat and you could do the same workout (with back utilization).. with just doing squats, so squatting instead of trying to replace with it several different exercises sounds more efficient to me.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

If you want to fall in love with squats, try the squats and milk program.

it's the one of the hardest things I've ever done

Really, all you need to do is either

The Texas Method
Squats and Milk
5 x 5 Bill Starr
Starting Strength

Do one or each of those, just deload before you start a new program and eat like a damn monster.

Not sure if you stated it in the thread already ... but how old are you????

I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. - Frank Sinatra

***At this point and time judging by your pics, training history, weight, and goals****:

- Do NOT waste your time on machines, they are nothing more then a waste of time
- Yes, you need to barbell squat - full squats that is.  Read Starting Strength or watch a bunch of Rippetoe's videos on youtube to see what a full squat looks like
- You're calorie calculation sounds about right.  Don't skip meals EVER!!! That's the most important thing
- Dumbells are a great tool, but at this point you want to focus on progressive overload (adding weight onto the bar as often as possible in very small amounts), so dumbells only allow you to do a minimum of 10 lb. jumps, whereas barbells allow you to make 5 lb. jumps.
- Read "starting strength", read Rippetoe's forum on "strengthmill.net", follow it to a tee.

Don't do any more, or any less then exactly what the program tells you to do, and I guarantee you that you will make more progress in 6 months then you did in your whole training history.

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

brihead301

  but at this point you want to focus on progressive overload (adding weight onto the bar as often as possible in very small amounts),

Brihead I agree with the rest but progressive overload is overloading muscle using any method. It has no specific principles except that the muscle be overloaded, it can be done by using more movements, increasing reps, sets, etc..

Progressive resistance is what you're referring to

Progressive (increasing) resistance (weight)

Progressive (increasing) overload (as long as the muscle is overloaded, no specific principle).

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

My bad, that is what I meant.  Thanks for the correction.

But even after he follows one of those cookie cutter routines for a while, and becomes an "intermediate" as defined by the principles of strength training, then progressive overload (whether it be more reps, more weight, more sets....whatever it takes to increase the overall tonnage of the workout) is still necessary.

But yes, at this point it's progressive resistance - getting the weight up that would benefit him the most.

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

Yeah, I agree.. progressive overload after he makes his strength progress and reaches the point where he's no longer a novice, progressive overload is necessary.

You have to overload the muscle somehow in order to grow. If it's through resistance, great. If it's through volume (sets/reps/exercises), great. As long as you're growing..

To the OP, stick with barbell back squats, you'll learn to love them as much as we all do.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Machines do no good in comparrision to free wieghts unless youre stuck at on plateau. Suck it up and put that barbell on your back and SQUAT!...... Most important excersice by far. Some say it enhances test levels, i doubt that tho. But it does promote the most strength and size quicker than any other exercise.

Starting Strength prgram and drink Milk like other posters said. At least a half gallon a day.

Supps:Animal Pak, NO shotgun, Whey


Bench 1RM:210
Squat 1RM:300
Deadlift 3RM:375
Arm Size:14.5 IN
Phase:Bulking 
 

Hm, well I am confused.

I guess I should post the workout routine I go by;

Bi's/ Back:
Preacher curl - 3 sets of 6-8 reps /85-95
Bicep curls (machine) 3 sets of 6-8 reps / 90-100 pounds standing
Pull ups (very wide grip) - 1 -2 sets till failure
Lat pulldowns - 3 sets (sometimes 4 sets) of 8-12 /135-45
Dumbell Shrugs - 3-4 sets of 8-12 / 80-90
Bent over rows with barbell - 3 sets of 8-10 / 80
Dumbell curls - 3 sets of 6-8 reps / 30 - 35 pounds
I would finish it off with 21's where I would curl until I can't anymore

Chest/tris;
Dumbell bench press 3 sets of 6-8 / 60 pounds
Pec Flys 3 sets of 6-8/ 40 pounds
Dips 3 sets of 8? 10? 12? .. till failure (sometimes weighted)
Tricep pull downs 3 sets of 8-10/ 100-110 pounds
Pushups - I do many variations to end the workout off.. I do pushups till I can't do anymore

Legs/shoulders:
Leg press 3 sets of 8-10 / 270? I am not sure the weight.. I just put what seems heavy and press it
Leg curls/lifts etc.. 3 sets 10-12? / not sure the weight.. probably around 70-80
Machine Squats 3 - 4 sets of 10+ / 350
For shoulders I lift (dumbbells) horizontally <- -> and ^^ .. I don't know what the exercises are called off the top of my head. And that's about it for shoulders.

Bi's/tri's are pretty much the same workout excpet I add hammer curls in and do a bit more tricep work.

Diet (this is what I had today);

morning - 630 - I had a veggie shake (vegatable powder + water)
645 - 3 eggs on wholewheat bran bread with a cheese slice and ketchup
11ish - protein shake ( milk + whey protein + banana + peanut butter) , yogurts (small packages) , cup full of canned peas and carrots
3ish - banana and crackers with peanut butter (if I can remember correctly)
5ish- canned veggies and canned brown rice, turkey slices
7/8ish - Protein shake (milk + whey protein + banana + peanut butter)

I get about 8-9 hours of sleep as I usually go to bed around now and wake up around 630 to get ready to work. I am a custodian at a school and am constantly on my feet so I can get too tired for the gym (though rarely).

Anyways.. what do you guys think?

way too many isolations.

Look into starting strength.

By the way, what the others have said about progressive resistance is on spot, however to put it as Dan put it, your thinking in only one dimension, there are plenty of ways to overload and progress from reps/sets to shorter rest times to slower/faster concentric/eccentric movements during the lift.

Adding weight is the easiest to grasp, but its not always an option. 

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

USMCjc56


Machines do no good in comparrision to free wieghts unless youre stuck at on plateau. Suck it up and put that barbell on your back and SQUAT!...... Most important excersice by far. Some say it enhances test levels, i doubt that tho. But it does promote the most strength and size quicker than any other exercise.

Starting Strength prgram and drink Milk like other posters said. At least a half gallon a day.

Those people that say that are correct. All exercises release some testosterone, squats and deadlifts just do it more than any other.

Nm0ney34


way too many isolations.

Look into starting strength.

By the way, what the others have said about progressive resistance is on spot, however to put it as Dan put it, your thinking in only one dimension, there are plenty of ways to overload and progress from reps/sets to shorter rest times to slower/faster concentric/eccentric movements during the lift.

Adding weight is the easiest to grasp, but its not always an option. 

Yep, when you can no longer apply to progressive resistance (depended upon your goals).. that's when it's time to start considering other methods to overload the muscle.. whether it be adding in more movements, increasing the sets, reps, rep speed, etc..

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Moodster


Hm, well I am confused.

I guess I should post the workout routine I go by;

Bi's/ Back:
Preacher curl - 3 sets of 6-8 reps /85-95
Bicep curls (machine) 3 sets of 6-8 reps / 90-100 pounds standing
Pull ups (very wide grip) - 1 -2 sets till failure
Lat pulldowns - 3 sets (sometimes 4 sets) of 8-12 /135-45
Dumbell Shrugs - 3-4 sets of 8-12 / 80-90
Bent over rows with barbell - 3 sets of 8-10 / 80
Dumbell curls - 3 sets of 6-8 reps / 30 - 35 pounds
I would finish it off with 21's where I would curl until I can't anymore

Chest/tris;
Dumbell bench press 3 sets of 6-8 / 60 pounds
Pec Flys 3 sets of 6-8/ 40 pounds
Dips 3 sets of 8? 10? 12? .. till failure (sometimes weighted)
Tricep pull downs 3 sets of 8-10/ 100-110 pounds
Pushups - I do many variations to end the workout off.. I do pushups till I can't do anymore

Legs/shoulders:
Leg press 3 sets of 8-10 / 270? I am not sure the weight.. I just put what seems heavy and press it
Leg curls/lifts etc.. 3 sets 10-12? / not sure the weight.. probably around 70-80
Machine Squats 3 - 4 sets of 10+ / 350
For shoulders I lift (dumbbells) horizontally <- -> and ^^ .. I don't know what the exercises are called off the top of my head. And that's about it for shoulders.

Bi's/tri's are pretty much the same workout excpet I add hammer curls in and do a bit more tricep work.

Diet (this is what I had today);

morning - 630 - I had a veggie shake (vegatable powder + water)
645 - 3 eggs on wholewheat bran bread with a cheese slice and ketchup
11ish - protein shake ( milk + whey protein + banana + peanut butter) , yogurts (small packages) , cup full of canned peas and carrots
3ish - banana and crackers with peanut butter (if I can remember correctly)
5ish- canned veggies and canned brown rice, turkey slices
7/8ish - Protein shake (milk + whey protein + banana + peanut butter)

I get about 8-9 hours of sleep as I usually go to bed around now and wake up around 630 to get ready to work. I am a custodian at a school and am constantly on my feet so I can get too tired for the gym (though rarely).

Anyways.. what do you guys think?

Too many movements.. and as others have pointed out, free weights are all you should be focused on. Machines will come later in time as your knowledge and experience develops. For now, just stick with free weight compound movements and strict nutrition.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant