need help on muscle gains

[Dustypoarch102]

First i want to say im 24 5'6 150lbs ive been lifting for 4 mnts have not took steroids yet but soon hopefully!! Im taking about 2000 to 2500 cal a day 120 to 200 protein a day and bout 250 carbs a day my workout plan is........


MON: Chest= flat bench 5 set of 5
incline bench 5x5
incline w/dumbells 5x5
flat bench flys 5x5
weighted dips 5x5

Tues:biceps= Standing barbell curl 4X10
alternating dumbell curl 4x10
seated hammer curl 3x10

Weds:shoulders and tri=machine military press 5x10
standing side rises 5X10
front rises 5x10
strugs 5 sets of 10 to 20 reps
tri pushdown 3x10
tri kickbacks 3x10

thurs: OFF OFF


Fri:Back&legs= deadlifts 3x6
wide grip lat pulldowns 4x10
bent over cable row 4x10
squats 4x10
leg extension 4x10
calf rises 6 sets of 10 to 20 reps

ive increase on some areas quite well but some not much gains on some please help i also usually go to failure on my exercise besides my legs and back and help to gain more wiehgt by muscles would be helpfull thanks>>>>


i also seen the chest workout in a bodybuiling mag thats why its so much on chest

[sut71]

#! you are not eating nearly enough
#2 you are training too much
#3 forget the magazines & their genetic/steroid/hgh/igf/insulin/clen/lasix filled freaks...big ole turtle shell stomachs sticking out.
#4 you most definitely don't need steroids right now
what you need to do is cut your set # down & no need to go to failure as you are OVERTRAINING already. try a push/pull 4 days per week for awhile.
MON & THR.....chest,shoulders,triceps,abs
incline BB prs 3x15,10,6-8
flat DB/BB prs 2x6-10
BB military prs 3x15,10,6-8
DB laterals 2x6-10
close grip BB prs 3x15,10,6-8...follow w/ abs or a set of abs after each set
TUE & FRI.....legs,back,biceps,calves
alternate BB squats w/ deadlifts 4x15,10,8,6-8
leg prs 2x8-10
chins x20 total (how ever many sets it takes)
BB/DB rows 2x6-10
rear delt raises 2x6-10
BB/DB curls 3x15,10,6-8...same thing w/ calves as w/ abs
*drink/sip a protein shake in water DURING the workout followed shortly after by a good meal fish/chick/turkey/lean beef/ a yam w/ steamed veggies (some melted cheese on top?)...you'll need to eat about every 3 hours so cook most of your food at once & pack it in tupperware for easy access
carbs=oatmeal,yams,whole grain pasta & bread,plus all the veggies/fruits you can stuff in your mouth
protein=fish,chick,turkey(white meat),tofu,lean beef,beans(lentils),egg whites,yogurt,milk(if you like...i prefer soy milk)
fats=nuts,fish oil(Norwegian cod liver oil),flax seed, olive oil
set 1 day aside for a CHEAT DAY where you can eat pizza or whatever
if you begin holding some water/fat do some CARDIO but keep the food coming. steroids work best on well trained bodies so wait until you hit a plateau in the future.

[llessuresaj]

Welcome to IS by the way. You need to take in about 5000-6000 cals a day and pretty much what sut71 said in a way

[humdeedum]

Ok, you're only 150 lbs and not on cycle....you definitely DO NOT need 5-6 thousand calories a day. Try bumping it up to 3000 - 3500 first with a MINIMUM of 1 gram of protein per pound of bodyweight. If you go up to 5-6 thousand calorie intake right off the bat you'll gain some muscle but also a bunch of fat. As far as your routine goes, my advice would be to seperate legs and back for sure. Do those on seperate days. You also don't need to spend a whole entire workout doing biceps. Biceps are a small muscle group and don't need a whole workout themselves. I do bi's right after chest and that works well for me. Doing 5 exercises for chest isn't necessarily a bad thing, but I would drop it to 3-4 hard working sets instead of 5. Also, every expert in the world will tell you their way is best. You really just have to find what works for you. And the only way to do that is keep training and being conscious of what your body tells you!

[humdeedum]

Oh yeah I forgot. You MUST go to failure on every body part (especially legs and back!). The overload stimulus is what tells your body to GROW.

[llessuresaj]

I agree with hum a little bit, but taking it 3k a day won't do it. I'm telling you eat lean and taking in 5k. You will be very happy with the result's. I also think you are over training a lot.

[sut71]

his training should be basic, very basic w/ only 4 months under the belt. he needs to LEARN the feeling of lifting weights first so as to not do bench presses w/ his delts, use his biceps during chins/rows, squat w/ his lower back or use his traps while doing laterals...that is the purpose of the BASIC 4 day split. he can split it up later on AFTER he has learned the proper feeling...and going to failure on when he's already overtraining/under eating while simply put him in a catabolic state. with PROPER calories fat/water will be minimal AND acceptable, beneficial & helpful to a certain degree.