Looking for some help

skibum231 · 17-Apr-05, 11:21 PM

I want what most other people want, to be lean, and muscular. Seems I have hit a wall. Here is some basic info: I have been lifting for roughly 5 years. I am 23, 6'00", 185 lbs, with 11% BF. Im looking to bulk up, and drop body fat, but I having a bit of trouble. Here is what my routine looks--

Monday: Chest (16 sets) Flat, Incline, Decline, Flys. all sets are 10-8-6-4
10 mins light cardio on Eliptical Machine.

Tuesday: Back (16 Sets) Pull Ups, Seated Rows, Dumbell Rows, Barbell rows. all sets are 10-8-6-4. 10 mins light cardio on Eliptical Machine Abs

Wednesday: 25 mins moderate/intense cardio

Thursday: Arms (16 sets) standing precher bar, dumbells, skull crushers, tri pull down. all sets are 10-8-6-4. 10 mins light cardio on Eliptical Machine

Friday: Shoulders/Legs (20 sets) Military dumbell press, Shrugs, lat/side raises, leg press. all sets are 10-8-6-4. 10 mins light cardio on Eliptical Machine Abs

Saturday: 25 mins Light/Moderate Cardio

Sunday: REST!

I eat very clean, VERY little Saturated fat, lots of fruits and veggies, lots of protien (turkey) and probably between 3000-3500 calories a day, 3-5 meals a day. I guess I am not seeing as much progress as I think I should. Any suggestions? Thanks for the help

mesomorph · 18-Apr-05, 02:15 AM

Bulk up AND lose body fat?! Not impossible but it's in the seriously hard basket. One area that you can definitely improve on is your leg workout. Mate, you have to really push the envelope here. Deadlifts and squats are an absolute must!! Hard and heavy. Leave leg press until last just to finish off (if included at all). These exercises will increase your total body mass - even if you don't change anything else, change this!! Perhaps look to change rep/set/exercise scheme especially if you've been on your current prog for a while. The body merely becomes more efficient and so won't adapt ie get bigger. Bottom line - increase intensity on each and every exercise, preferably add weight not vol, concentrate on basic compound lifts, add big legs and try a new training regime eg super set, 5x5, HITT etc. Change can promote growth.
Increase caloric intake. Doesn't need much. Remember, you are going to increase the intensity of your workouts and so you are going to need the extra fuel. Don't stress about a little body fat during this phase. At 11% (pretty good) you can afford to spend. To begin with look to add a little extra for pre and post w/o meals/drink for a few weeks then make adjustments. goodluck mate.