Plese review my current routine...I need to SHOCK muscles into new growth...

[inssane]

Here is the routine that I have been doing for the past 6 months:
BTW - currently post cycle therapy (pct) off cycle

I.

Legs

Leg extensions
Smith machine squats
Hack squats
Calf raises
Lying hamstring raises

II.

Shoulders

DB Military press
Arnold press
Leaning lateral DB raises

Tris

One arm cable pulldown
Cable pressdowns

III.

Bis

Standing preacher curls
One arm cable curls
Hammer curls

Chest

Regular grip flat bench
Cable flies
Flat bench DB press

IV.

Back

Smith machine shrugs
Dead lift
Tbar
Close grip row
Wide grip lat pulldown
Yates row


I do Abs and cardio on off days.
For the most part I do 1 warmup set + 3-4 sets of 4-6 reps for each exercise.

Overall my bodyparts are coming along, but my tris really lag ( I know it's a shitty exercise routine for them) and my bis have been improving, but other parts of me do better.

Please tell me what to change to SHOCK them into new growth!!
BTW - I like this site: http://www.abcbodybuilding.com/exercise1.htm

for references on how to do exercises. If you mention one not on there please explain how it's done.
Thanks
Nick

 

[hornedfrogs07]

Only thing I really see is that you're doing shoulders/tri's, and then chest in the next workout. Seems a little too close together for my liking, really.

 

[huskyguy]

The obvious question is what about your diet--that is a very important factor when it comes to muscle growth

 

[pullinbig]

overtraining and/or bad caloric intake will put a hault to growth every time. gotta agree with husky and SL.

 

[inssane]

My nutrition and diet is good.
trying to get 1.5-2g of protein per lb of LBM and splitting 1800 cals for the day between 6 meals. I am cutting.
I am looking for a change of pace and a revamp of my workout that's all.
My growth has not necessarily halted. Just need to change it up.
Nick

 

[inssane]

Also, does it seem that I am overtraining?
The back I feel my workout hits most major and minor back muscles.
Feedback appreciated.
Nick

 

[pullinbig]

1800 calories is not enough. and thats 1.5-2g per pound of body weight, not lbm. if you weigh 175, for example, that would be 1050-1400 calories a day just in protein. that doesnt leave much for carbs and efa's. and yes you need carbs and efa's to grow.

 

[inssane]

yeah, but I am cutting right now, not bulking. I am doing OK with these calories.

 

[pullinbig]

youy still need carbs to cut. you can lose BF and get stronger if you time the carbs right. very few people are grasping this concept. several of the guys i train are doing just this. dieting down for a show and getting stronger. do you mind sharing your stats? BW, height and age.

as far as adding strength/bulk from a training perspective, often times less is more.

just a couple of suggestions, good luck to ya bro.

 

[inssane]

Please educate me on your carb concept.

I am 22, 5'7, 170lbs with between 11-12%bf (maybe a bit lower) it's been a couple weeks since measured.

When do I put which carbs and how much??
Please help me with that.
Nick

 

[inssane]

ttt

 

[pullinbig]

I am available for on line training. This includes a lifting program that will put lean body mass on you. I can set your nutrition up so that you can put on size/strength more quickly or you can loose BF and get stronger at the same time. We can talk on the phone and I will answer all emails and PMs. As you get into the routine we will make necessary adjustments to keep you headed in the right direction. I also train clients at my gym on a one on one basis. My rates for online training are $200 for the first three months then 50 bucks a month after that. If you are interested PM me and we’ll get started.

Please check out some of the training videos in the16th frame of the training video section to see a few action shots of me at the gym just so you know that I know what I am doing. Bear in mind that not all of videos are of me as they are meant more for a training tool than my ego. I hold several state, national and world records in the master’s division in power lifting. I have been certified and continue to study on a daily basis. I can advise you with supps and juice needs as well.

I have never trained anyone that didn’t make great gains and break thru barriers they thought impossible. Reaching goals and setting new ones. I specialize in strength training, which is the key to getting bigger.

my current stats are 6' 300lbs.
bench 585
sqat 805
dead lift 675.

 

[pullinbig]

im 20 minutes east of raleigh. where are you?

 

[pullinbig]

you are about 30 minutes from our gym, depending on traffic. are you out by the airport. the owner here is very member conscience as he was a member for several year stil he bought the gym a couple of weeks ago. he is one of my best friends and treats his customers wonderfully.

where do you work? I'll be in raleigh next wed at noon til...... getting my back piece finished up if you can come by the blue flame tattoo palor on hillsbourough street.

finish getting your 15 posts in and pm. we can talk on the phone then. its a local call.