Workout Opinions

[rjs270]

I've been on this program for about 1 year and I've had some decent results but I've hit a wall and can't seem to get anymore gains. The program really helped me lose weight and get a little cut but for the past 2 months I haven't gotten shit out of it. Just looking for some opinoins. Im 6' and about 195lbs. Looking to put on some more mass but not sure if it's possible with this program. I change the program every 3 weeks from 3 sets of 8 to 10 to 12 and finally 15 reps all with only 45 seconds of rest in between. Was working out 4 days a weeks doing chest, shoulders and tris on Monday & Thursday. Legs, back and biceps on Tuesday & Fridays.

Any thoughts or recommendations out there?

 

[roccodart440]

4 sets for each muscle group?

 

[rjs270]

I was doing 3 sets for each muscle group.

For example:

Mon-Flat db press 3x15, incline bb presss 3x15, decline bb 3x15
Then 3 more exercieses for shoulders and tris.

 

[roccodart440]

chest shoulders and tries on the same night with 9 sets per muscle group? Overrtraining is that is the case.

Listen that chest workout isn't so great. YOu'd get lot more out of it if you just did 9 sets of flat bench. 9 sets is not enough for chest if your doing multiple excersizes. ALso too much DB wrk. YOu can't go heavy enough with DB's alone once you get to a certain point. I do upwards of 15 or so sets on the flat bench. THe I do some tries. I think working tries on chest night is a good thing.

 

[rjs270]

Thanks Bro. I'm going to change my w/o starting next week. Probably change to 1 body part/day and definitely take your advice. I was thinking about signing up w/ iron addicts online training program. Have you heard anything bout him?

 

[roccodart440]

NOpe haven't heard of them. I've heard of metal militia and fortified iron.

 

[B.Reel]

chest shoulders and tries on the same night with 9 sets per muscle group? Overrtraining is that is the case.

Listen that chest workout isn't so great. YOu'd get lot more out of it if you just did 9 sets of flat bench. 9 sets is not enough for chest if your doing multiple excersizes. ALso too much DB wrk. YOu can't go heavy enough with DB's alone once you get to a certain point. I do upwards of 15 or so sets on the flat bench. THe I do some tries. I think working tries on chest night is a good thing.

15+ sets for chest on a guy thats been working out for 1 year = overtraining. the guys at any gym that do 15+ sets for anything either (A) do the same weight day in and out for years and never grow or (B) are massive and always on DRUGS or have 1 in a million gentics or both

 

[roccodart440]

15+ sets for chest on a guy thats been working out for 1 year = overtraining. the guys at any gym that do 15+ sets for anything either (A) do the same weight day in and out for years and never grow or (B) are massive and always on DRUGS or have 1 in a million gentics or both

Bullshit. It takes at least 3-4 sets just to get warmed up to be benching over 300 pounds. NOw were down to 11-12 sets. Split that up amoung raw benching, board benching, shirt benching and bands or chains if you use them.

1-until now i've been natural
2-I've been growing
3-i'm far from geneticly blessed. Cursed maybe

Some of your biggest benchers will spend hours on their bench night working out. Ask scott mendlson what he does or pay 45 dollars and have shawn lattimer give you a workout. Ask Gen Ryshylak what he does on chest night. Granted these guys are powerlifters but much of the same principles apply.

 

[Suareezay]

Bullshit. It takes at least 3-4 sets just to get warmed up to be benching over 300 pounds.

if thats the case, then those are WARM UP sets, and dont count as a work set.

15 sets is too much for a beginner looking to gain weight. all you need to do is eat more food, and increase in weight and/or reps each workout. theres no magic workout, but 15 sets for chest isnt gonna do it either.

 

[roccodart440]

You guys can dissagree with this but I always count my warmup sets. For two reasons. One to achieve consistancy and two it is still workload on the muscle.

I don't believe in beginner and expert. YOur basic core excersizes are the same and the main difference is weight used. The amount of working sets as you guys affectionatly call them don't change a whole lot. a 5x5 workout is the same for a 200 pound bencher and a 400 pound bencher.

My current workout consists of 10-15 sets including warmup of flat bench and 4 sets off tries to finish. That workout load is a combo of two workouts recomended to me from two championship benchers both of which lift well in ecxess of 800 pounds. I've put nearly 50 pounds on my bench with it in a 2 month period with no gear and virtually no change in diet.