Am I training right? any advice welcommed

icezero_5092uk · 05-07-2004, 12:04 PM

I am a hardgainer and i'm 6ft 3 and weigh 11 stone 10. I was just wondering if anybody had any comments on my routine and diet as it feels like my gains are quite slow.

I have been training for about 9 weeks now and have seen gains of about a pound a week. I train 3 times a week and do chest/shoulders/triceps on one day, back/biceps/abs another day, and thighs/hamstrings/calfs the other day. On the majority of excercises I use free weights (where i can) and aim for 4-8 reps (usually 6) on maximum weight. I have been training like this for the whole 9 weeks. I try and eat 5-6 meals a day concentrating on protein and i take 2 protein shakes a day on non workout days and 3 on workout days. I have also started taking creatine twice a day. I also try to stick to the direct lifts while im training (bench press, shoulder press, squats etc).

Does this routine seem okay to carry on with?
When should I start to change it up?
I used to weight 10 and a half stone at 6ft 2 so feel im at a big disadvantage genetically. Does this mean weight gains will be slower for me?
Should i combine low rep excercises with high rep excercises?

Any comments or answers to the previous questions would be much appreciated.

themule · 05-07-2004, 01:31 PM

Hi icezero, welcome to the board mate, your wanting to bulk up, obiously, check your diet, make sure your getting quality carbs and protein, whenever you can in between, drink an extra 3-4 glasses of milk, exercise you want to stick to low reps heavy weights, thats the simplest way to gain muscle, muscle density and size gives you the weight, your creatine you mentioned you where taking it twice a day, have you loaded with it for 4-5 days prior to doing this, also up your intake of protein shakes add an extra 1 if you can, to bulk you must eat like a shire horse, once you see a more consistent and increased gain, you will feel much better, one last thing cardio, what sort of cardio routine do you have prior to training, almost forgot within the first 30-60mins after workout, make sure you take adequate carbs and protein to replenish also excellent for gaining, sorry its a bit rushed, but get back to any of us if things arent working, im sure if you follow the above you'll do o.k. mate.

Dave.

mark · 05-07-2004, 01:55 PM

BUMP to the Mule there! I think you have answered that post really well!

Stick with it icezero_5092uk, seriously you will need to eat S**t loads to put on weight but don't do what I did and just go for quantity not quality, make sure you eat loads but loads of the right stuff and drink plenty of water.

You have come to the right place here mate, there are loads of knowledgeable people that will be willing to help you reach your goals.

Set realistic goals of maybe 2 - 3lb a week. If you put weight on too quick most of it will end up getting stored as fat - NOT GOOD!

Keep us posted of how you are getting on!

Benj · 05-07-2004, 07:04 PM

Training sounds spot on mate, just try and make sure your improving on each workout!

If your not impoving then you could try switching your exercises round, adding in new ones, changing the amount of reps, forced reps, negatives, dropsets etc. theres alot of things you can do to shock your body, just don't try too many at once!

I'd personally say a pound a week are good gains!

icezero_5092uk · 05-07-2004, 08:50 PM

Cheers for the info guys. In answer to the mule I did 'load' up on creatine for the first 4 days. How long do you recommend taking creatine before stopping for a bit? So is it fair to say that you change your workout when you stop seeing gains? or is their a recommended time to change your workout.

tissue · 05-07-2004, 08:53 PM

8 weeks on and 4 weeks off m8t

themule · 05-07-2004, 09:06 PM

Hiya mate, like tissue said, he does 8weeks on then 4 off, some people do 6weeks on 2off, there are so many variations, how big is your tub of creatine, if it was me i would probably finish the tub then, take 2-3 weeks off, as for your training, i would crack on with it, making sure you do what i mentioned in the above post, and when you see a reduction in gains yourself then change your routine, gradually also try and make sure you dont eat the same things every other day, your body will start resenting it and you will lose your appetite, which leads to staleness and loss of stimulation, try and vary your diet, but keep pumping the proteins in that is essential, anything else just ask, one or all of the guys will be glad to help. I know it seems a lot to take in but stick with it and the results will come.

Dave.

Benj · 05-07-2004, 11:59 PM

If its not broken, don't fix it! Thats how I see it, if your trainings working well, then theres no need to start switching things round!

themule · 06-07-2004, 08:05 AM

Only WHEN YOU SEE A REDUCTION OR A YOUR GAINS, COME TO A HALT, That is when i mentioned to change things a bit here and there, i dont want to give you to much information/advice as it is hard enough, for some people to take it in.

Dave.

05-07-2004, 12:04 PM	#1 (permalink)
icezero_5092uk Under Construction Join Date: Jul 2004 Posts: 43 Rep Power:	Am I training right? any advice welcommed I am a hardgainer and i'm 6ft 3 and weigh 11 stone 10. I was just wondering if anybody had any comments on my routine and diet as it feels like my gains are quite slow. I have been training for about 9 weeks now and have seen gains of about a pound a week. I train 3 times a week and do chest/shoulders/triceps on one day, back/biceps/abs another day, and thighs/hamstrings/calfs the other day. On the majority of excercises I use free weights (where i can) and aim for 4-8 reps (usually 6) on maximum weight. I have been training like this for the whole 9 weeks. I try and eat 5-6 meals a day concentrating on protein and i take 2 protein shakes a day on non workout days and 3 on workout days. I have also started taking creatine twice a day. I also try to stick to the direct lifts while im training (bench press, shoulder press, squats etc). Does this routine seem okay to carry on with? When should I start to change it up? I used to weight 10 and a half stone at 6ft 2 so feel im at a big disadvantage genetically. Does this mean weight gains will be slower for me? Should i combine low rep excercises with high rep excercises? Any comments or answers to the previous questions would be much appreciated.

05-07-2004, 07:04 PM	#4 (permalink)
Benj Making Progress Join Date: Mar 2004 Location: Uk - North West Posts: 289 Rep Power:	Training sounds spot on mate, just try and make sure your improving on each workout! If your not impoving then you could try switching your exercises round, adding in new ones, changing the amount of reps, forced reps, negatives, dropsets etc. theres alot of things you can do to shock your body, just don't try too many at once! I'd personally say a pound a week are good gains! ______________________ Benj

05-07-2004, 08:50 PM	#5 (permalink)
icezero_5092uk Under Construction Join Date: Jul 2004 Posts: 43 Rep Power:	Cheers guys Cheers for the info guys. In answer to the mule I did 'load' up on creatine for the first 4 days. How long do you recommend taking creatine before stopping for a bit? So is it fair to say that you change your workout when you stop seeing gains? or is their a recommended time to change your workout.

05-07-2004, 11:59 PM	#8 (permalink)
Benj Making Progress Join Date: Mar 2004 Location: Uk - North West Posts: 289 Rep Power:	If its not broken, don't fix it! Thats how I see it, if your trainings working well, then theres no need to start switching things round! ______________________ Benj

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05-07-2004, 01:31 PM	#2 (permalink)
themule Making Progress Join Date: Feb 2004 Location: scotland Posts: 540 Rep Power:	Hi icezero, welcome to the board mate, your wanting to bulk up, obiously, check your diet, make sure your getting quality carbs and protein, whenever you can in between, drink an extra 3-4 glasses of milk, exercise you want to stick to low reps heavy weights, thats the simplest way to gain muscle, muscle density and size gives you the weight, your creatine you mentioned you where taking it twice a day, have you loaded with it for 4-5 days prior to doing this, also up your intake of protein shakes add an extra 1 if you can, to bulk you must eat like a shire horse, once you see a more consistent and increased gain, you will feel much better, one last thing cardio, what sort of cardio routine do you have prior to training, almost forgot within the first 30-60mins after workout, make sure you take adequate carbs and protein to replenish also excellent for gaining, sorry its a bit rushed, but get back to any of us if things arent working, im sure if you follow the above you'll do o.k. mate. Dave.

05-07-2004, 01:55 PM	#3 (permalink)
mark Join Date: Jan 2004 Location: England Posts: 365 Rep Power:	BUMP to the Mule there! I think you have answered that post really well! Stick with it icezero_5092uk, seriously you will need to eat S**t loads to put on weight but don't do what I did and just go for quantity not quality, make sure you eat loads but loads of the right stuff and drink plenty of water. You have come to the right place here mate, there are loads of knowledgeable people that will be willing to help you reach your goals. Set realistic goals of maybe 2 - 3lb a week. If you put weight on too quick most of it will end up getting stored as fat - NOT GOOD! Keep us posted of how you are getting on!

05-07-2004, 08:53 PM	#6 (permalink)
tissue Making Progress Join Date: May 2004 Location: England Posts: 421 Rep Power:	8 weeks on and 4 weeks off m8t

05-07-2004, 09:06 PM	#7 (permalink)
themule Making Progress Join Date: Feb 2004 Location: scotland Posts: 540 Rep Power:	Hiya mate, like tissue said, he does 8weeks on then 4 off, some people do 6weeks on 2off, there are so many variations, how big is your tub of creatine, if it was me i would probably finish the tub then, take 2-3 weeks off, as for your training, i would crack on with it, making sure you do what i mentioned in the above post, and when you see a reduction in gains yourself then change your routine, gradually also try and make sure you dont eat the same things every other day, your body will start resenting it and you will lose your appetite, which leads to staleness and loss of stimulation, try and vary your diet, but keep pumping the proteins in that is essential, anything else just ask, one or all of the guys will be glad to help. I know it seems a lot to take in but stick with it and the results will come. Dave.

06-07-2004, 08:05 AM	#9 (permalink)
themule Making Progress Join Date: Feb 2004 Location: scotland Posts: 540 Rep Power:	Only WHEN YOU SEE A REDUCTION OR A YOUR GAINS, COME TO A HALT, That is when i mentioned to change things a bit here and there, i dont want to give you to much information/advice as it is hard enough, for some people to take it in. Dave.