Need Advice, some opinions.

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posted by lEx1701

What's up guys i'm new to this forum and i'm just looking for some extra help. My stats- 21 yrs 5'11" 175lbs i've been training off and on since i was 16 but have been serious and consistent for the past 1 1/2 yrs. I eat very healthy always did. My supps stack is basic True mass, cell mass, NO-xplode, also i take opti tribulus & ZMA and gnc's mens vitamin pack. I use about 220 grams of protien a day split up into 3 drinks spread out over the day and as far as the creatine & pre workout stuff i take as directed. I've went through trial and error with many diff products and i'm pretty satisfied with my present stack. I dont waist my money on the ever so popular pro-storemones and don't plan on it so leave it out please. I workout 5-6 out of the 7 days and i just need some helpful tips. Any supps you guys like that maybe I didn't try yet? I know i'm gonna get alot of responses to eat eat eat and i do. I always do my research before buying any supps to see if they work, if they are safe, etc. Some help guys, thanx!

posted by lEx1701

I just wanted to add that i don't smoke, i don't do drugs, i try to stay away from caffiene besides no-xpl and i rarely drink. My goals are to add size and strength but i wanna stay lean.

posted by lEx1701

Any Help

posted by JDIESEL

what are your goals???

posted by A.B

maybe overtraining... whats your workout schedule? what days do you do what? what lifts? sets? I know you are expecting the eat more responses, and rightfully so, your looking at supps to much to make things works... whats your curent diet? thats how you will make things work... a lot of diets on here bro...

posted by lEx1701

Day 1- Chest & Shoulders
Bench press
Chest fly
shoulder press 3 Sets 8-12 reps
reverse fly
lateral shoulder raise
shoulder shrugs

Day 2- Back & Arms
Lat row
Lat pulldowns
Bicep curl (dumbells one day curl bar next)
Reverse curl 3 sets 8-12 reps
Hammer bicep curls
Tricep pushdowns
Tricep extension

Day 3- Legs & Trunk
Squat
Leg extension
Leg Curl
Calf raises 3-sets 8-12 reps
Standing low back extension
Crunches For Crunches 3 sets until i can't do anymore each set
Oblique crunches

Rest Day & then back to Day 1

I eat really well and only drink water, skim milk, vitamin water, no soda don't even like it. I have slow steady gains, i guess i just have to be more patient. I know you don't blow up over night and i'm not looking to be huge. I wanna get to about 190 buy the summer with a low bf%:banghead:

posted by A.B

you definaitely need to add some deadlifts on your back day.... your back is on e of the biggest bodyparts on your body and your not hitting it enough... when you are lifinging everywhere and the main muscle groups arent being trained then you wont grow as fast... take out some of the arms and add more back.... also you dont need to be in the gym 5-6 days IMO... 3-4 days is fine... the gym is only some of the way, the rest is diet and rest and recovery...

posted by Big A

you may need to space it out different and get a lil more rest

from what i understand 48hrs of rest for the indirect muscles (muscles that get worked when focusing on another muscle group)

and 72hrs for the direct (the group of muscles you focus on that day)

posted by ReMaDe

Also try changing your routine up for your legs i find if i regularly do the same lifts for my legs i dont get the same feeling....I usually will throw in front squats or seated squats and of course you can never forget the good ole incline legpress....

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