getting it all to tie together....

bassman · 18-04-2004, 07:48 PM

Hello.
I have been conscious of my physical form (or lack of it) for about 18 months now, and have put on about 2 stone since I started training Jan 03. I was very skinny indeed.
I have made gains that I am happy with but seem to have ground to a halt recently, despite changing my workout routine and keeping regimes fresh. Can anyone give me any advise on how to get the ball rolling again?I weigh about 12 stone now and would like to put on a considerable amount more ( I am willing to put in the effort!)
Also, I am finding that my left hand side is weaker than my right, despite being left handed ( I did injure my wrist if this is any explaination..), this does show mainly on my pecs, any tips out there to sort this out?
Also some pointers on gaining mass on my shoulders would be fantastic.
Help make a Lanky bloke happy, reply to this message!

IanUK · 19-04-2004, 07:22 PM

You and many others are cursed as hard gainers mate. When you plateau its bad news all round. You can try a heavier diet, creatine and pro hormones to kick start your testosterone. People even turn to steriods at this point buti think at only 12 stone and 18 months training its best to not go that way. Do heavy and low reps and make sure your protein values are high.

For shoulders i do this as a work out.

Military Press, heavy and low reps
Side raises, can be lighter but no more than 15 reps, more sets
inverted flyes, heavy low reps
upright row, heavy low reps
shrugs, v.heavy low reps to failure

That works for me see how it goes mate.

bassman · 19-04-2004, 08:29 PM

Cheers Dude.
I'll keep you posted on my progress.
Any pointers to get my pecs a bit more even?

Anonymous · 19-04-2004, 08:57 PM

welcome to the musclechat board bassman

stop by any time u like

i used to be about 11 stone,i hated it,took about 3 years to get to 17 stone 7,it dont really take long.

whats your current diet like? a slight adjustment to this can make huge gains,and certanly get the ball rolling again.

pec dec tends to be good for even pecs as u dont really use the rists, do u do these mate?

Benj · 20-04-2004, 12:02 AM

Try using Dumbells for your bench pressin, means that both pecs have to work as hard.

vinger · 20-04-2004, 10:55 AM

Pec dec worked wonders for me, definatley worth a go mate.

You should notice good early gains aswell.

bassman · 20-04-2004, 11:01 PM

my day to day diet normally goes a bit like this...
breakfast
oatmeal or flapjack (depending on time)
weight gain shake (approx 30g protein)
midmorning
rice pudding or similar
lunch
sandwich with fresh chicken ( oven cooked-no fatty bits) with coleslaw, along with the usual sort of lunch snacks.
mid afternoon
protein shake
dinner
a good meal (normally taking on somewhere between 30-50g protein).
Any suggestions to improve this, allowing for time and money, would be greatly appreciated.

IanUK · 21-04-2004, 12:06 AM

More protein and more complex carbs such as porridge oats, wholemeal rice and pastas. Just up the amount and the quality of the food.

mark · 21-04-2004, 10:36 AM

I always find cross overs are awesome for pecs! I do 9 sets alltogether 3 stood upright 3 at 45 degree and 3 at 90.

I only started doing this a couple of weeks ago but seems really good!

IanUK · 21-04-2004, 02:22 PM

Agreed mate, i get good pumps from cable cross over

18-04-2004, 07:48 PM	#1 (permalink)
bassman Under Construction Join Date: Apr 2004 Location: leicester Posts: 7 Rep Power:	getting it all to tie together.... Hello. I have been conscious of my physical form (or lack of it) for about 18 months now, and have put on about 2 stone since I started training Jan 03. I was very skinny indeed. I have made gains that I am happy with but seem to have ground to a halt recently, despite changing my workout routine and keeping regimes fresh. Can anyone give me any advise on how to get the ball rolling again?I weigh about 12 stone now and would like to put on a considerable amount more ( I am willing to put in the effort!) Also, I am finding that my left hand side is weaker than my right, despite being left handed ( I did injure my wrist if this is any explaination..), this does show mainly on my pecs, any tips out there to sort this out? Also some pointers on gaining mass on my shoulders would be fantastic. Help make a Lanky bloke happy, reply to this message!

19-04-2004, 07:22 PM	#2 (permalink)
IanUK Making Progress Join Date: Feb 2004 Location: England Posts: 348 Rep Power:	You and many others are cursed as hard gainers mate. When you plateau its bad news all round. You can try a heavier diet, creatine and pro hormones to kick start your testosterone. People even turn to steriods at this point buti think at only 12 stone and 18 months training its best to not go that way. Do heavy and low reps and make sure your protein values are high. For shoulders i do this as a work out. Military Press, heavy and low reps Side raises, can be lighter but no more than 15 reps, more sets inverted flyes, heavy low reps upright row, heavy low reps shrugs, v.heavy low reps to failure That works for me see how it goes mate. ______________________ You can never have enough protein!

20-04-2004, 12:02 AM	#5 (permalink)
Benj Making Progress Join Date: Mar 2004 Location: Uk - North West Posts: 289 Rep Power:	Try using Dumbells for your bench pressin, means that both pecs have to work as hard. ______________________ Benj

21-04-2004, 12:06 AM	#8 (permalink)
IanUK Making Progress Join Date: Feb 2004 Location: England Posts: 348 Rep Power:	More protein and more complex carbs such as porridge oats, wholemeal rice and pastas. Just up the amount and the quality of the food. ______________________ You can never have enough protein!

21-04-2004, 02:22 PM	#10 (permalink)
IanUK Making Progress Join Date: Feb 2004 Location: England Posts: 348 Rep Power:	Agreed mate, i get good pumps from cable cross over ______________________ You can never have enough protein!

19-04-2004, 08:29 PM	#3 (permalink)
bassman Under Construction Join Date: Apr 2004 Location: leicester Posts: 7 Rep Power:	Cheers Dude. I'll keep you posted on my progress. Any pointers to get my pecs a bit more even?

19-04-2004, 08:57 PM	#4 (permalink)
Anonymous Join Date: Dec 2003 Posts: 0 Rep Power:	welcome to the musclechat board bassman stop by any time u like i used to be about 11 stone,i hated it,took about 3 years to get to 17 stone 7,it dont really take long. whats your current diet like? a slight adjustment to this can make huge gains,and certanly get the ball rolling again. pec dec tends to be good for even pecs as u dont really use the rists, do u do these mate?

20-04-2004, 10:55 AM	#6 (permalink)
vinger Making Progress Join Date: Mar 2004 Location: manchester Posts: 348 Rep Power:	Pec dec worked wonders for me, definatley worth a go mate. You should notice good early gains aswell.

20-04-2004, 11:01 PM	#7 (permalink)
bassman Under Construction Join Date: Apr 2004 Location: leicester Posts: 7 Rep Power:	my day to day diet normally goes a bit like this... breakfast oatmeal or flapjack (depending on time) weight gain shake (approx 30g protein) midmorning rice pudding or similar lunch sandwich with fresh chicken ( oven cooked-no fatty bits) with coleslaw, along with the usual sort of lunch snacks. mid afternoon protein shake dinner a good meal (normally taking on somewhere between 30-50g protein). Any suggestions to improve this, allowing for time and money, would be greatly appreciated.

21-04-2004, 10:36 AM	#9 (permalink)
mark Join Date: Jan 2004 Location: England Posts: 365 Rep Power:	I always find cross overs are awesome for pecs! I do 9 sets alltogether 3 stood upright 3 at 45 degree and 3 at 90. I only started doing this a couple of weeks ago but seems really good!

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