quick question

[shawnyboy]

ive been liftin for about 5 months now and doing most of the things right (i think atleast)...im not really impressed with the results, although i know ive gotten bigger and stronger..just doesnt look like it..i work out almost everyday but if not atleast 6 days a week. my routines for a week are:

first day: chest n tri's
second: back n Bi's
third: legs
fourth: if i have time its chest n tri's again (otherwise i take this day off)
fifth: back n bi's
sixth: legs
seventh: off

chest workout is : flat, incline, decline dumbell press 4 sets each 12, 10, 10, 8...cable fly's 4 sets 12, 10, 10, 8..and same thing but pulling the cables upward...almost i do 1 set of heavy barbell incline decline and flat bench press...as well as 3 sets of incline fly's

tri's: push down, kickbacks, overhead tri extension, overhead cable push..usually 4 sets of each

back: rows, military presses, lat pull down, seated row, various other workouts to work the delts

bi's: normal curls (3xnormal 2x seated) hammers (3xnormal 2xseated sets) barbell curls, reverse curls, preacher curl (superset)

legs: squats, leg extension, leg curl, 10xset calve raises

i incorporate abs everyday, that is the one thing im happy with so far is my core strength...

I usually eat around 3000 calories a day and i currently wiegh 160pounds..my protein intake is various on different days...usually my back n chest days i will eat about 100 grams of whey protein and get an additional 50-100 from food..im not sure about my bf percentage but last time i checked on a scale it was 7%...but i think that was a little off haha..im trying to just get cut, but the same time gain a few pounds in muscle..my ideal wieght right now is 165 pounds..

also if it matters i do 30 min cardio before each workout...typically running 3.5 miles a day

any input would be great! thanks!


kinda a bad pic of me, cant really judge my upper body...ill get a new 1 soon

[LoveGuinness]

did you take a before picture? if you can find one of you before you started working out deligently then you may be able to see a difference. trust me, i never see a difference in my body eventhough when i look at pictures i can tell.

as for your workout, you are on the right track with cardio before lifting.

[shawnyboy]

well the pic i attached was about 1.5 months ago..but as far as a before picture i dont need one..two years ago i wieghed 220 pounds and i cut that down to 150..now im just tryin to get big

[Sportsmedjosh]

First thing i would suggest is cutting down your reps some may disagree but I feel if you've been working at this for a while this might be why you have really good strength but really haven't put on the mass your looking for. Try around 5-7 reps with a heavier amount of weight the only real way you'll get the hypertrophy and hyperplasia is by pushing the muscle with more weight than it is use to. Also looking at the exercises your doing for lower body squats and leg curls and ext those last two are isolating exercises, try incorperating more multi jointed exercises such as side lunged and forward walking lunges with shoulder presses. I feel that might be a great way to just get started and see the progress. Let us know how that works but that is something I would defiently look into.