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posted by Pinpe

I've been reading the posts the whole day... very interesting group!!
I am 39 yo and started training 2 yr ago. My goal initially was to keep my muscles fit and stop ageing muscle loss...then when I gained some muscle I was encouraged to go for more... but now I can't grow anymore. I am 5'11" and weigh 178#.
I train 5:30 am for 50 mins 5 days a week, my split normally is:
1. chest-bis-tris
2. shoulder-back-legs
3. super-circuit
4. chest-bis-tris
5. shoulder-back-legs
I'm not following a specific diet but eat balanced protein-carb-fat meals and whey and creatine after train (before breakfast).
The thing is I cant increase the weights I'm lifting now, my muscles just cant handle it!! is it because my age??? is there any secret to slowly increase the weights I can lift?
Example:
Bench press: 160lb
bb curl: 77lb
db shoulder press: 40lb each
If I ever put an extra lb on top... I just cant do more than 3 rps!!
Please I need help to move fwd!!
Cheers,
Pinpe

posted by shortz

It's time to go to a better split. When going for size, training large muscles once a week and training smaller muscles no more than twice a week is best. If you train your smaller ones twice a week, keep volume a little low.

Go to a 3-4 day split. Giving muscles a full 7 days rest garauntees more that they will be recovered enough to make gains.

Next is diet...I'll let someone else chime in here. I have a plane to catch. Good luck.

posted by Pinpe

Shortz, thx very much indeed!! I am designing my new routine just know, only one doubt... shoulders are considered big or small muscles?
The diet is not a problem for me, I've spend some time reading the 'nutrition posts' and think there is abundant material to start there.

posted by serious newbie

If you want rapid strength gain you pretty much have to gain weight too. In my experience you will eventually peak out at a certain strength level if your weight remains constant. Looking at your workout though your probably not there yet. Not sure what a super circuit is, but some of the other stuff needs to be moved around.

Like Shortz said you will need bigger splits and probably more intense workouts as well. Most people go through an adjustment period when they start lifting and then they get in shape and advance. Your training needs to advance too. If you aren't getting sore, you need to adjust. Soreness is a sign the muscle reacted to the training. Let them heal. That is when you get stronger. When you no longer feel sore in a muscle group give them one more day, then hit them again. Or set up a weekly schedule and do it once a week. Whatever is most comfortable. For the most part Increase the volume and intensity. Don't focus on the weight you are doing. Some days you feel better than others and one bad day starts a plateau so often. Some days do flat bench, next rotation do dumbell press. Lift hard, eat a lot, and sleep. Focus on the training not the number of pounds.

This is all totally optional here on down.

You have Chest, Biceps, and triceps on the same day, and back on a different day. You can seperate lower and upper back. Upper back is worked out by pulldowns, rows, and similar pulling movements. They all also work biceps in general. Pulldowns also work your chest a little. Chest/Back with arms added are one day a rotation for me.

I have an entire day in the rotation just for legs. Sqauts low and half, hop squats, leg ext./curls, lunges, calf presses and box jumps are all good starters. Mix it up. Legs take the longest for me to heal and get the most sore. This is hard for some and they don't lift legs as much as a result. But squats are what makes women look at you. Ask them. Men are impressed by big arms but women look at your ass. That means lunges and low squats.

You probably aren't interested in competing so high impact lifts like cleans wont be in the regimen. I usually do lower back and shoulders on clean day. But you can throw the cleans out and just do the should presses, straight arm raises, back arches for lower back, and shrugs for traps. Eventually throw in straight legged dead lifts.

The last day if for abs and core. This takes some imagination and it is bedtime. I work abs out like all other muscle groups. I hit sets, low and high rep, get sore, and heal. Most people do 8 minutes a day. This is a totally seperate workout but I train for different reasons. Your core connects your body and for true athletic performance this is essential. But you may not want to ache when you breath. :D

Those are the 4 days I rotate. And this is just a suggestion. I keep my workout days somewhat fluid working out whatever group isn't sore. For example my legs were recently crushed by a hiking trip for 4+ days so they got left out. Most people don't live in the gym and just put each one in on a weekly schedule.

posted by Pinpe

THANKS ALOT, Serious N. you've made my life easier!! LOL! I was just typing my new routine when I saw your post coming in, good stuff, i'll use it as is.
Here in South Africa they call super-circuit a cardio-weights combination. Most of the gyms here have a sort of platform with two steps, it is long so 8 or more people can work out at the same time, around this platform they have put 15 different machines which target every single muscle i.e. preacher curl, pulldowns, leg curls, raise calves, etc (you know what I mean). thing is that you have to climb the two steps up and down as many times as you can during 1 min, following without rest you have to do 1 set with one machine all the reps you can in 1 min... the idea is that you alternate between the steps and the machines until you complete the circuit, it takes 30 min to complete one. A friend of mine thinks that's insane and says that this is what is really keeping me out of gaining muscle, and now after reading this group I think he's absolutely rite!! it was good for it cut the fat but that's it.
oops, sorry I wrote too much crap!!
Anyway... thx again.

posted by Durabolin

Pinpe the super circiut would be good for strength endurance in a runner for example but for gaining strength as you realise it's best to drop that. You have been over training just from your split in my opinion training 5 days in a row. I think you need to lift less often, focusing on the core lifts. Also can you train later in the day after work? You have read the nutrition section so when you think you have the general idea there post up a sample day's eating so we can double check that for you.

As for a lifting regime:

Workout 1

bench press

squat 5

barbell rows

stiff leg deadlifts

upright rows

close grip bench press

barbell curls

Ab work for a strong core - decline sit ups 3 sets of 10 reps weighted if possible

Workout 2

Dips
Deadlift

Hamstring curls

chin ups

military press

EZ bar curls

Overhead tricep extensions

again ab work - hanging leg raises 3 sets of 10 reps weighted if possible

Train Monday, Wednesday and Friday or similar 3 non consecutive days a week. Alternate workout 1, then 2 etc.

As you have been training some time start using a 3 sets of 5 reps structure on this routine. Use a weight where you can only complete 4 reps or so on the last set, keeping at this weight until you can do 3 sets of 5 reps, at which point up the weight used a little again.

If you find 3 sets of 5 heavy going 3 times a week, Monday and Friday train heavy with sets of 5 and use Wednesdays to do 3 sets of 10 reps or so avoiding failure until your recovery ability improves. From there you can move to 4 sets then 5 sets of 5 three times a week over the months. This rep scheme with a basic routine is excellent for strength and muscle size.

As said nutrition is very important specifically an excess of calories daily, frequent meals – every 3 or 4 hours and sufficient protein. Post up your planned diet mate

posted by Pinpe

Thx Durabolin for the post. Let you know how it goes in a month or so...
my eating plan (today for example,)
Before gym: Banana or apple or similar
after gym: Whey + creatine (1tsp)
Breakfast: Bran cereal + muesli (1 bowl) + nonfat yogurt, fruit juice, coffee
tea-time: 50 g biltong + apple+coffee
lunch: big salad + roast beef (three finger-thick slices)+fruit
tea-time: nuts+coffee
supper: grilled chicken breast + lentils + rice

this is what I normally eat, sometimes less sometimes more than that
BTW, biltong is a SouthAfrican snack... it is smoked meat cut in thin slices, very lean cuts only... I prefer game meat, less fat than beef.

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