Advice Please

[Andru1313]

Ok I have been lifting for over 2 years. I started out at an out of shape 231 6'2 by the way. Now I have been eating heathy and doing everything right on the diet end I am now 178 and lost alot of my muscle mass. I still lift the same. Heavy heavy heavy but I got small. Guess all that weight loss. I need something to change. here is my routine please let me know what you think

Monday
Light flat bench 5 sets 10 - 15 reps
Light incline 5 sets 10 - 15 reps
Light wide Pec Dec 5 sets 10 -15 reps
5 sets of each
Light Hammer Preacher curls 10 -15 reps
Light olymbic bar curls 10 -15 reps
Light dumb bell curls 10 -15 reps

Tuesday
back and bi's
heavy T bar rows 10/8/6
Heavy Dumb rows 10/8/6
Lat pull downs 10/8/6
One arm rows 10/8/6

same bi cep work out as monday just heavy

Wednesday
Shoulder and Traps
Hammer press heavy 10/8/6
Upright rows heavy 10/8/6
Up out downs with dumbells 8 reps 3x's
cable overs 3 sets 10 times
Seated shrugs heavy 5 sets of 15

thrusday
chest and tris
Flat bench either dumbell or smith machine 10/8/6
Incline Hammer 10/8/6
Wide Pec deck heavy 10/8/6
Dips
close grip bench 10/8/6
cable pull downs 10/8/6 heavy
dumbell kick backs 8/8/8
crushers 10/8/6


Let me know feedback. Please this worked for me in the past seems to be not working any more. thanks look forward to the responses

 

[DJ_rockett]

If you're lifting the same or more weights you're not losing muscle

my two cents is you're over training and not giving enough time to recovery. I would spread that workout over the seven days and give 24 hours rest to each muscle you work before hitting it again.

Growth occurs at rest with proper nutrition and recovery time !!

 

[Andru1313]

K thanks. but I do usually give 24 hours. only hit bi's 2 times in a row.

 

[DJ_rockett]

sorry, I meant 48 hours, should be two whole days rest for growth

 

[Andru1313]

thanks for clarifying.

 

[Andru1313]

Any other imput would be greatly apprecaited

 

[Rigor Mortis]

Where are abs? Where are legs? Do you not even train your whole body? The body likes to be proportional. If you are not training your legs it may be hindering your growth. I agree with DJ that you may be overtraining as well. Also, if you want to put on more muscle, but you are losing weight, it is obvious that you need to up your caloric intake.

 

[Andru1313]

k sorry let me further explain i do abs tuesday and thursday at the end. Also I had to lay off legs for a bit due to a hamstring pull. I used to do them on mondays. i will be going back to that. I intake about 2200 calories a day. I also have been thinking about doing a protien shake again. They usually just bloat me so I have stayed away. but I think i need something to make the muscles to grow. I lift pretty heavy. My bench has remained over 3 bills for some time now so I feel strong just don't look the way I think I should. Thanks for the imput. let me know if there are any good suppliments out there I am currently on the juiced Creatine and Glutimine that is it. I was thinking of taking the same brand of protien that i take with the creatine just don't like that bloated feeling. Imput is apprecaited.

 

[fullongive]

Nice one!