Workout help

[miller1619]

Goal: similar build to brad pitt in fight club(cut but with size in arms)

i have stuck to basicallythe same workout routine for the last 6 months and have seen some great results but it is time to get some help as i cant seem to get over the hump.



super seting
11 sets of each roughly 6-8 reps depending on what my goals are. i run 3 days on 1 off and routine looks like this.

day1
chest/legs
flat bench/squat
dumbell/leg extension
incline bench/calf raises
decline/leg press

day 2
shoulders/tri
military press/close grip bench
shoulder pushes(with bar infront and extend arm)/seated tri extensions
rear raises/tri dips
shrugs+wide grip chin ups/standing tri extensions

day3
bi/back
preacher curl/dumbell row
hammer curl/T-bar rows
chin ups/seated pully rows
preacher curl or dumbell curl/lat pulldown

i incorporate my abb workouts in between sets and find it is working pretty well

any advice or complete changes would be apreciated(anything to acheive my goal)

thank you in advance

 

[Miss Muscle]

What exactly is your "hump". Are you not big enough? Not lean enough? It is most likely a diet problem.

There are a million different ways to change a workout. You could go 4 on 1 off. You could work out 5 days per week. 6 days per week. 4 days per week.

First let us know what you want to change and we'll zone in on that.

 

[drewbolic]

not sure if your asking a question..?
But as MM said if your stalling you may want to switch up your routien and diet.
Progressive overload of a change in reps, weight and or rest in between sets.Or add, subtract exercises from a muscle group.

Im not really sure of your trainning background or your stats so this is just a guesstimate of suggestions.Post your complete stats and maybe hop in the diet forum and Im sure you can get some tailored advice that will help you reach you goals

 

[miller1619]

okay my stats are

age: 20
height:6'1
weight: currently 190(gained 17 pounds in last 6 weeks due to change in diet) i tried to gai weight so maybe this time when i cut i have a bit more to use

iv been working out for about 4 years but really intence for 2.5

the hump im refering to is last summer when i was cutting i would look as if i were in fairly good shape, i was eating right working out hard and saw decent results. BUT no matter how hard i tried...even going some 2 a days for cardio, i couldn't manage to get the ripped abbs im wanting(also trying to keep some size in arms)

This year i hope to acheive my goal, i have been to the diet section and 3j gave me a custom diet plan which he thinks will help me, now i just need the other 15% which is working out to take me to the next level and hopefully end up somewhere close to this http://mwgmedia.com/blog/wp-content/uploads/2008/10/fightclub.jpg

 

[Welter]

Sounds like my plight as well....... If your diet is now set and you stick to it you'll start seeing results. To get over that "hump" you refer too you need to do cardio, lots of it...

Im currently doing 7x a week Most days i do early morning on empty stomach (as 3j suggests) and it makes a big difference. I also try to do some pwo cardio as well. I would guess i probably do
Morning (empty stomach)
6x a week
pwo cardio
3-4x a week

so I am doing 3 or 4 days of 2 a days.

The empty stomach cardio works. Ive read there isnt that big a difference between morning (empty) and pwo cardio but I think that it might be a little understated.

In short, I started seeing much better results when cleaning up my diet and REALLY increasing the cardio.

 

[miller1619]

yeah the morning cardio sounds like a good idea, i would prefer to do it that way and cut time off my PWO cardio anyways, but as for my set# and rep# or exercises any advice or am im pretty much heading in the right direction?

 

[Blondie_Bombshell]

If you had a pic of you I think it would help, but at 6'1 190 I doubt you have very much mass. What type of weight are you working with ? As the others said diet is #1.