Wtf??

yzinger

New member
Guys, my bench press does not seem to be getting heavier lately...what the hell am i doing wrong?...should I expect to be able to increase by 5lbs at least each workout?
 
That question was kind of vague. What progress are you used to making? How long have you been lifting? What is your diet like?
 
I have been lifting since Febuary. I do not eat super clean but I do eat enough. I take protien post work-out...I think one thing that may help me is to have some sort of food before i workout, typically i eat at noon, then not again until after the gym (5pm)...i am sure i would need some carbs before working out right? How many sets/reps shgould i be doing?, possible i am overtraining...
 
and undereating. doesn't sound like you're eating enough to me. also, the same thing can't work forever. what is your lifting routine now? all of it, not just bench press.
 
Chest - inclince BB (5 sets, 2 of which are warmup
- machine flys (3 sets, 1 of which are warmup

Arms - barbell curl - 3 sets
DB curl - 3 sets
machine easy curl bar - 3 sets
tricep pushdown - 3 sets
overhead tricep extensions - 3 sets
seated tricep letdowns (feet on a bench, hands on another bench, then lower myself, then raise myself, make sense? - 2 sets

Legs - hack squats - 3 sets
leg extensions - 3 sets
smith machine - 3 sets

Back - close grips machine rows - 3 sets
lat pulldowns - 3 sets
DB rows - 3 sets

Shoulders - military press - 3 sets
side lateral raises - 3 sets
front raises - 3 sets
 
yzinger said:
should I expect to be able to increase by 5lbs at least each workout?
Click to expand...

5lbs every workout is asking a bit much of yourself don't you think??? Why don't you shoot for 5 lbs every month? Think about it 5lbs every workout lets just say you can put up 300lbs right now. If you train chest once a week you will be putting up 440lbs by Christmas. That seems a bit drastic to me. Don't expect so much of yourself, if you do and you fail you may get depressed and quit. Not worth it to me! Good luck
 
Hey guys, thanks for all the advice. I promise no offence will be taken to any post...I am here to learn. Give me a decent split then. Any ideas on where to find a good bulking diet?

B
 
This is a great board with a plethora of Knowledge - search for all your questions as they are all answered in some very detailed previous posts. plenty of sample diets (bulking) and training routines.

to start take your BodyweightX15 = how many calories you need a day on average to bulk. Take those cals and break them down into a sound diet 40/40/20 to start, once your knowledge increase you can munipulate that based on your results. Cut out all fast food, dining out (save for a treat) and spend some $$ on groceries - lean meats, veggies, brown rice, real wheat/multi grain bagels, skim or 2% milk - lean beef - olive oils, flax oil fish oils if you like, lowfat cheeses, lowfat yogurt, 2% or nonfat cottage cheese. Once you have all your food and calorie set - break that up into 6 meals a day. start having a pre-post workout shake - with protein/carbs - flax oil will work in your post since you want to gain weight.

your not overtraining at all - your undereating and not eating the right foods - if you where overtraining you'd know it, you'd hurt and be getting weaker - most don't understand that diet makes the difference not so much training and it's reversed once your diet is perfect.
 
Looks like you've hit your first plateau.

You know it takes 14-21 days of the same stimulus before the body starts to reach homeostasis, so don't be afraid to mix it up a bit in the gym.

Also, 5lbs per workout is an insanely high expectation. If you extrapolate, you'll see you'll see how ridiculous it really is:
5 (lbs/workout) * 1 (workout/week) * 52 (weeks/year) = 260lbs.

This would mean in 5 years you would be a world record holder because you'd be benching over 1300lbs!!!!!


They've already recommended the 40/40/20 set up for macronutrients, you could even go as high as 50%carbs/30%protein/20%fat if you wanted to.

As for a good split/routine, you should first decide whether you are going for strength, size, or a little bit of both. Building either of the two, though they are related, are best obtained through different routes.
 
I also think you've hit your first plateau here. Maybe try switching around your sets and reps or trade in some new excersizes. Your muscles can become defensive to the same stimulus and eventually will become resistant to growth.
 
okay, 40/40/20 sounds like a good starting point, I will peruse the site some more but if anyone feels like it please post in this post...all the time we hear about using the site...i agree, and you need to ensure people are not just lazy instead of looking around...my whole thing is the site has sooo much info it is hard to decifer...thats why i would like things posted in my post.

Question, i read tons on pre/post shakes...i still am not sure, should pre workout be 40-50g of protien only?, post workout, 40-50g more of protien with some carbs?
 
fwiw, my pre and post WO shakes are identical. 2 scoops of whey with 1 cup of oatmeal (grinded up in a coffee bean grinder).
 
Pitbull, wicked avatar...Beez, I also want to take oatmeal with me pre/post as i have no energy before a workout and i've read how important the carbs are post workout...whats everyone think about optimal sets/reps.
 
you only have 5 working sets and the bulk of your sets go towards upper chest, keep i mind that incline movements incorporate more shoulder and tri's than any other staple chest exercise. Try adding flat bench or decline and alternate between dumbell and barbell id say 9 working sets should be a good number for you. EG flat barbell (reps, set) 12 x 1, 10 x 1, 8x1. decline dumbell 12 x 1, 10 x 1, 8 x 1. cable flyes 12 x 1, 10 x 1, 8 x 1. If this is too easy add super sets or drop sets but keep your total volume under 10 for large muscle groups and 6-8 for small ones. This is assuming you are a begginer.
Notice you have 9 sets of bi's and note that bi's are a popular but still small muscle group so drop an exercise or a few sets for now. IMO the rest of your workout looks alot better but consider adding deadlifts on back day and squats on leg day, cant go wrong with those two and they WILL put your bench up a few pounds. hope this helps.
 
Last edited:
thesinner said:
so don't be afraid to mix it up a bit in the gym.
Click to expand...


YESSS You have to change it up all the time. Your muscle need to be shocked. BB, DB, machines (yes I said machines) Machines build little muscle that bb and db can't so use them once in while. Theres 100 million different things you can do. But everyone is right you need to get your diet (food) in check. FITDAY.com is a great place to get your numbers 40-40-20 or whatever you use. FYI 40-40-20= Protein,Carbs,Fat just in case u didn't know! I could go on and on and on just search around you will find sooo much in this site its crazy if you can't find it just ask someone will help u!!!
 
I bet you are not eating enough, you say you are , but if you dont keep track everyday then you or only guessing. You have to eat every 2 hours and get plenty of protein and carbs for energy to fuel the workout.

As soon as I started bulking (2 weeks ago) I noticed alot of new things happening for me, must have food to grow and feed new muscle. If you are stuck, im sure it is that!!!!!

I have 80% of my carbs/protien before my workout, I workout at night ( 6 pm) There is no way I could do morning workouts on little nutrition like others do.

You must have a calorie surplus for new muscle, new muscle means new strength.
 
I agree - no plateau - undereating is the culprit along with not the best foods -

Why dont' you post your daily diet and we'll pick it apart :)
 
man dear, these hot avatars are ruining me...

ok, another question. but first, you are right I am not eating nearly enough...I weigh 217-219lbs, am 33 years old, have a half decent shape (a little beer belly) and play lots of hockey in the winter. I love lifting and am truly going to do this right...so, assuming i do 40/40/20 i need to ask, isn't having so many carbs (prior to me working out at about 4pm) going to make me fat?...people say that you can have lots of carbs right after your workout as your body will burn it up cause you induced it by working out? but all day long??
 
Pfunk, I like your thinking but instead of picking apart my present diet which is not doing **** except burning some stomach fat, lets give me a new diet...I love chili and yesterday made some with lean ground beef (which was strained and ran under hot water) kidney beans, spices etc..I would think this is a pretty good food?

also, i love chicken breasts, all breasts for that matter :jaw: , love milk (presently drinking 1%), love eggs, love cheese...I am not eating vegetables presently and from reading around here that does not seem like a huge downfall...this help at all, give me some ideas
 
hahahaha, 6ft1', 217-219 (prior to working out and taking protien I was about 228lbs), I would say I am lean except my stomach...man, i even have trouble trying to guess at BF%, for the sake of this conversation I can pinch a good amount between my fingers...say the size of a 6inch sub.
 
yzinger said:
hahahaha, 6ft1', 217-219 (prior to working out and taking protien I was about 228lbs), I would say I am lean except my stomach...man, i even have trouble trying to guess at BF%, for the sake of this conversation I can pinch a good amount between my fingers...say the size of a 6inch sub.
Click to expand...


First you need to decide what your goal is. To lose BF or to gain muscle?

And NO chili is not BB food :) and YES Veggies are a MUST!!!
 
FitnFirm, I thought lean ground beef would be good for protien and kidney beans too no?...I am having a steak and cheese whole wheat wrap about 1hr before working out today, good?
 
OK attached is a good calculator posted by a member here - sorry I can't remember who but respect to them for posting this.

Open that up and you'll see what I am talking about

3786.9455 to gain on moderate activity level - there are lower amounts if you are an office guy like me.

40/40/20 250P 250C 55.55555556F

6 meals a day

1 meal - 6 egg white 2 yolks - 1 cup green geggies, 1 serving cheese

2nd meal - 10oz chicken - brown rice, veggies

3rd - tuna - brown rice - 16 oz milk or 1 cup cottage cheese, veggies

Pre-training - 16oz milk, 1 scoop protein, oatmeal (brown rice, wheat bagel)

Post - same - add some 1tbsp flax or 2tbsp, vay by days if you like

6th meal - any meat lean - veggies, flax oil &/or fish oil - 1 cup cottage cheese, 1 scoop peanut buter (natural)

- That's just a sample of meal ideas, exact ratios you'll have to break out yourself do to the caloires and adjust. Carbs do not have to be just brown rice either - switch them to any low GI carb.
 

Attachments

yzinger said:
FitnFirm, I thought lean ground beef would be good for protien and kidney beans too no?...I am having a steak and cheese whole wheat wrap about 1hr before working out today, good?
Click to expand...


Ground turkey breast is a better choice, the beans are fine. Its all the other stuff that goes into chili, tomatoe sauces etc, high sugar and sodium.


I only eat non-fat cheese, wheat wraps are good, steak is good if it is lean and all visible fat cut off.



Yes to guyfromkop2- both are attainable at the same time but, you will not see large mass increase on a lean bulk, you will have smaller gains while losing body fat. I just finished a lean bulk, and now im doing a full bulk because I wanted alot mroe mass. I have a IFBB pro as my trainer who does all my nutrition and lifting routines, and so far things are going great. The previous 12 weeks on lean bulk I lost 12 pounds of pure fat, put on about 5 pounds of muscle. But I want more muscle and bigger muscle so in order to do that you must feed it to grow. I have 2300 cals on training days, about 1700-1800 non training days. I am female, started at 127 two weeks ago, and now 134, I have had nothing but lifting gains since I started, the muscle is already growing.
 
FitnFirm said:
Ground turkey breast is a better choice, the beans are fine. Its all the other stuff that goes into chili, tomatoe sauces etc, high sugar and sodium.


I only eat non-fat cheese, wheat wraps are good, steak is good if it is lean and all visible fat cut off.



Yes to guyfromkop2- both are attainable at the same time but, you will not see large mass increase on a lean bulk, you will have smaller gains while losing body fat. I just finished a lean bulk, and now im doing a full bulk because I wanted alot mroe mass. I have a IFBB pro as my trainer who does all my nutrition and lifting routines, and so far things are going great. The previous 12 weeks on lean bulk I lost 12 pounds of pure fat, put on about 5 pounds of muscle. But I want more muscle and bigger muscle so in order to do that you must feed it to grow. I have 2300 cals on training days, about 1700-1800 non training days. I am female, started at 127 two weeks ago, and now 134, I have had nothing but lifting gains since I started, the muscle is already growing.
Click to expand...

very nice, congrats, and a question for you, my girl always needs an extra little boost prewo, you take any supps before you workout?
 
guyfromkop2 said:
very nice, congrats, and a question for you, my girl always needs an extra little boost prewo, you take any supps before you workout?
Click to expand...


Im taking 5 ALRI supplements for 12 weeks. Before workout I take N-gorge & Primed, Regeneration X after workout w/ protein shake 1 hour later.

During the day I take Hyperdrive and special tactics.

All are amazing!!! The n-gorge and Primed are the best products Ive ever used.
 
so, of this 40% carbs, these are low-gi or high-gi?, some examples

also, what is the difference between whole wheat bread and white bread...when i look at the nutrician labels on each they are not very different
 
yzinger said:
hahahaha, 6ft1', 217-219 (prior to working out and taking protien I was about 228lbs), I would say I am lean except my stomach...man, i even have trouble trying to guess at BF%, for the sake of this conversation I can pinch a good amount between my fingers...say the size of a 6inch sub.
Click to expand...

hmmm, a double meatball sub with all the fixins or a veggie sub?
 
yzinger said:
FnF, and these supplements do what?
Click to expand...


The ALRI supplementation is assisting me in reaching my goals.

N-gorge- Creatine with NO
Primed- pre w/o energy with NO- focus
Hyperdrive- energy- appetite control
Special Tactics- fat burner, appetite control
Regeration x- after workout recovery


I am stronger from the creatine, so I can lift more, so I get bigger muscles :)
 
There is a diff in whole wheat bread and white - that's why I said "real" - peperidge farms, Thomas make real ones - no enriched flour and theirs should be all natural ingredients.

Personally I would stay low Gi or Medium GI - Google GI index and/or Low GI foods - look for some tables - tons of foods, oatmeals (real not instant), wheat, mulit grain breads, brown rice, yams, sweet potatoes etc. etc.

FitNFirm is at an advnced level - IMO you certainly do not need any supps - maybe some vitamins but that's about it - a 6 inch sub pinch of the tummy means your probably somewhere in the high teens maybe even 20% for BF - no need for supps at this point - put that money towards good food.
 
yzinger said:
Question, i read tons on pre/post shakes...i still am not sure, should pre workout be 40-50g of protien only?, post workout, 40-50g more of protien with some carbs?
Click to expand...

This is really really simple to figure out. First off, quit dwelling so much on nutrient timing.

Here's how you find out how much protein you want to shoot for pre-workout, post-workout, and ever other meal you're going to be eating:

[Your weight in lbs] divided by [# of meals you'll eat]

Simple enough? If you're eating several evenly spaced out meals, and consuming at least 1g protein per lb of bodymass, you should maintain a positive nitrogen balance (protein & aminos in the blood).

As for carbs, you can always try them pre-workout. Some people like it. I have a tendency to barf mid-workout with carbs in my stomach. Simple carbs after a workout are a time and money saver, in my opinion. If you don't consume carbs post workout, your body will make them. Granted we don't have photosynthetic abilities, we can produce sugars from amino acids (protein). In order for this to happen, you have to go through several metabolic reactions (consuming time) and have to drink more protein to get the same effect (consuming money).
 
Sinner, thanks for the post...these are all helpful. Please keep it up.

Beez, vegetable sub only! - you see, I was always a lanky skinny lil prick, could never get over 185lbs...until i went to school in Halifax, I lived in a boarding house with all meals included...i did not have class until noon but i would get up and eat my face off (4 eggs, 4-6 pancakes, bacon, sausage etc...I love to eat) and then go back to bed for a couple of hours, well, this was not so good and the pounds started packing on...then i got a good old fashioned lady who made lots of good meals, but, like i said, old fashioned (read fatty)...anyways, now i am trying to get back on track. Oh yeah, I am still a prick. :gas:
 
i figured as much, you being from Gotham City and all...

now, help me get big bro...whats your diet look like Beez?
 
rarely varies:

meal 1: (blender)
10 egg whites, 1 yolk
1 scoop of whey
1 cup of oatmeal
occasionally, 1/2 cup blueberries

meal 2:
1 can tuna
1/2 can beans

meal 3:
8oz of lean burger, weighed cooked
1 cup of brown rice

meal 4:
same as meal #2

meal 5: PreWO
2 scoops of whey
1 cup of oatmeal

meal 6: PostWO
same as meal #5

meal 7:
8oz of chicken, weighed cooked
1 TBS flax oil

meal 8:
2 scoops of whey
1 TBS flax oil

meal 9: (usually around 3am, just to carry me over til morning)
1 scoop of whey

there is some variation on work nights, but this is usually spot on.
 
Beelz, good to see the diet. Have you not listed the veggies? thought you were a brocolli lover?

Also, do you use liquid egg whites or crack and split em all by hand zzzzzz

One more - you evening shake you use whey with flax, why? im sure you know that flax wont slow the absorption any, why dont you opt for a cassien based shake or cottage cheese?

cheers
 
nope, can't stand veggies. i know i'm supposed to but it doesn't do much good when i'm gagging to keep everything down because of that friggin sewage food. all the power to those who can, ya'll are better men than me.

as for eggs, i do em by hand. easiest way is to crack them into a bowl and use a tablespoon to dip the yolks out.

flax is for health reasons mainly. plus i try to separate pro/carb from pro/fat as much as possible. if i eat a full meal at that time, it's hard for me to go to sleep with a big ass bloated stomach. as for cassein or cottage, i've heard it works great - but i seem to be doing fine without it.
 
You must log in or register to reply here.
Back
Top