Very Hard Gainner...Please help!

[CantBeTouched]

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[Suareezay]

I need a routine that will help me gain size. I'm 6'2 205-210 and pretty lean. I love the gym I go 5 days a week. So Help me out, right now I do 3-4 sets and 8-10 reps or till failure. I was watching a jay Cutler video so my sets and reps seem okay cause he does the same thing. I'm going to do shoulder to day so ill go in and do

Milatary Press-185 x 8-10, 205x 8-10, 215 normally like 8 times.

Lateral Raise 35x10 40 x10 45x10 or till failure

Arnolds 40x10 50x10 60 x10

Bar Bell upright Rows 90x10 90 x10 90x 10 or till failure

Shrugs 100x10 110x10 120x10 130x10 ior tillfailure

All my stuff is 8-10 or till failure with a spot so if I get 6 then my spot makes me get to 8, Is this okay? Em I totally off? I'm trying to read but it's tuff. I look better then almost anyone at my gym but I see pics of guys on these forums and they blow me away. Help a fella out!

Jay Cutler has super human genetics and good drugs. For any mortal to mimick his training, or just about any pros training, is a good way to guarantee failure.

5 days a week, and 12 sets for shoulders, or any bodypart, is too high volume. shoulders get worked plenty during just about any compound push or pull movement, so this has to be factored in as well.

Look into a lower volume 3-4x per week upper body/lower body, or push/pull/legs split.

This is a good read to get a grasp on training basics:
http://www.higher-faster-sports.com/trainingphilosophy.html

Constant weight progression using compound movements + adequate recovery (which will be hard to get using 12 sets per bodypart and 5x per week split) + calorie surplus = strength and size gains.

 

[Vennom96]

I'm not really sure what you're asking but your workout looks good to me. If you're stuck, try switching up the reps...go 12-15 for a couple weeks or do negatives or supersets. Or try pre-exhausting the delts by doing lat raises and front raises before you do pressing exercises.

 

[Cakalac]

Milatary Press-185 x 8-10, 205x 8-10, 215 normally like 8 times.

Lateral Raise 35x10 40 x10 45x10 or till failure

Arnolds 40x10 50x10 60 x10

Bar Bell upright Rows 90x10 90 x10 90x 10 or till failure

Shrugs 100x10 110x10 120x10 130x10 ior tillfailure

I would say drop the Arnolds, and the upright rows. Do heavy military's and work lateral raises. Move shrugs to back day not shoulders. You are overtraining I think. Do 5x5 on miilitary and do 2 sets of 8 on the laterals. Also find a way to do rear delts. Most people neglect these shoulder muscles and it cause their shoulder to look funny if you ask me. Do rear delts and have a full rounded shoulder.

Like Ezay said, you hit shoulders on chest day big time so training them that hard on shoulder day is murder on them. Forget training anything like a pro unless you want to tax your CNS and never grow.


If folks would train half of what a pro trains and eat half of what a pro eats then they would see results. However people want to train like a pro and eat like a bird!

 

[CantBeTouched]

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[american dream]

monday-legs
tuesday-chest/tri's
wednesday-off
thursday-back/bi's
friday-shoulders
saturday-off
sunday(optional)-start over


I think this is much better, as chest and shoulders should not be trained back to back

 

[BIGFOOD]

monday-legs
tuesday-chest/tri's
wednesday-off
thursday-back/bi's
friday-shoulders
saturday-off
sunday(optional)-start over


I think this is much better, as chest and shoulders should not be trained back to back

this is pretty much my routine...

 

[Cakalac]

Hey the chick with big legs it says SQUATS then what does it say under it? Also I don't think it's my training as much as it is my eatting. I think I get enough sleep and work a muscle once a week so even if I do chest for 4 sets 8-20 resps for diffent exercise I will be okay don't you think?

Mondays- Chest
Tuesday SHoulders
Wensday-Off
Thursday-Back
Friday Arms
Sat-Off
Sunday Legs

That the breakdown Im gonna do is that okay? TAX MY CNS? what does that me? I think of myself as a pretty decent size dude 6'2 210 but I want to get to 220 that's my goal I feel like I should be WAAAAAAAAAAAY bigger considering all the work I put in. Then again if I just ate I would be a lot bigger. I just hope it's not my training!

One thing to look at is training your chest and shoulders so close together. Then you come back and do arms on Friday. Most don't realize but your shoulders anchor your arms on arm day. The workout is not centralized there but you do work the shoulder. Then 3 days later you are killling them back to back. just something you may want to look at. I just recently changed my work out and it looks like this:
Mon- Chest, shoulders, tris
I do 2 exercises on shoulders and 2 on tris, i do 3 on chest. My total working sets add up to 17 for all three muscle groups.

Wed. Legs

Friday- Back and arms. NOw I train arms close to chest and shoulders but my workload isn't near what your is. Bi's take a beating on a good back day so you don't need to hit them as hard.


I saw guys in the gym doing drop sets with 3 diff. barbells and 30reps each set and they did 4 sets. Then did more work on other exercises. I know these dudes are natural and there is no way they will grow on that. Their body can't recover from that. That is where the CNS comes in at. That is your central nervous system. You tax that out and yoiu get loss of appetite, sleepy all the time, your immune system weakens you get sick ect.

It took me forever to get all this but when I understood that training too much and not eating right was my problem. I now pay my attention to my diet and enjoy the gym and don't make it like it's do or die in there. You do have great numbers size for a guy your size. If you like that gym thte way I do and you seem to on those Tuesday's and Thursdays that I don't have heavy lifting to do I go and do Forearms and abs. Gets me in the gym since I like being there but I don't have to do the heavy lifting.

Try a 6 weeker loading it up with weight and doing low reps. Do 1 exercise heavy and intense and the other 2 for that body part get good weight but do 8 reps. Try that for each bodypart and see what happens. Your strength will climb! And when that happens your size will to.......pending your diet is goooood!

 

[Behemoth]

Well, stop doing once a week bodypart splits for one. Did you read the article that Suareezay linked to? It includes some decent routines which are far, far superior to the one you are following right now.