Stu @ M Developments

iTrader: (12)

Ive hid dead stop and its really starting to piss me off and teh fun is slowly dwindling.

Ive been making good progress, then stopping, then a little more, and alls been well for almost a year now, then suddenly, no more gains to be had.

I just had 2 solid weeks off for holiday, and after a week back, still nothing there, i just sem to be losing my motivation too, dunno what it is.

I am going to list my current routines on here, see if anyone has some ideas of alternate routines perhaps as im thinking maybe a totally new routine is the way forward...

Stu @ M Developments

iTrader: (12)

Monday = Back, Calves & ABS (45mins)
Rower (warm-up)
1000meters. (5mins ish)

Pull Ups:
33kg x10 1set
19kg x8 1set
12kg x3 1set

Bent over Dumbbell rows
24kg x12 1set
30kg x10 1set
36kg x10 1set
40kg x10 2sets

Lat pull downs seated
65kg x10 1sets
85kg x8 1set
95kg x8 1set
105kg x6 1set

Seated chest rows.
75kg x12 1set
102kg x8 2sets

Upright rows on cable machine:
62kg x8 1set
70kg x8 1set
76kg x8 1set
82kg x6 1set

Calve press.
100kg x10 1sets
140kg x10 1sets
180kg x10 1 sets
200kg x10 to failure. (3sets+)
Fall back down to 120 and rep to failure…

Abdominals
2 sets 50 crunches (decline if possible)
1 set 20 crunches holding a 10 kg weight

20mins on X trainer


Tuesday = Shoulders & Triceps (1hr 20mins)
Rower
(warm-up) 1000meters. (5mins ish)

Seated Dumbbell press
22kg x8 1set
26kg x8 1set
28kg x6 1set

Shrugs:
36kg x12 1set
40kg x8 2set

Shoulder Press
45kg x 8 1set
55kg x8 1set
65kg x5 1set

Standing Side Lateral Dumbbell Raises
10kg x1201set
12kg x8 1set
14kg to failure

Front lateral raises
12kg x8 1set
14kg x8 1set
16kg to failure

Bent over lateral raises
12kg x8 1set
14kg x8 to failure

Single dumbbell overhead extension, both arms:
22kg x8 1set
24kg x8 1set
28kg x8 1set

Triceps Pushdown:
70kg x10 1sets
84kg x8 1 set
90kg x6 1 set
56kg to failure

DB Kickbacks
12kg x8 1sets
16kg x8 1set

20mins on bike

Close grip bench Press at home:
42kg x10 1set
52kg x8 1set
62kg x8 1set
67kg to failure


Wednesday = Legs & forearms (1hr 15mins)
Rower (warm-up)
1000meters. (5mins ish)

Leg press. Horizontal:
130kg x8 1set
190kg x8 1set
202kg x10 3sets
Fall back down to 120 and rep to failure…

Leg extension machine (up)
115kg x8 1set
125kg x8 1set
135kg x6 1set
145kg x4 1set

Leg extension machine (down)
75kg x8 1set
95kg x8 1set
115kg x6 1set

Adductors:
130kg x10 1sets
152kg x15 3sets

Abductors
130kg x10 1sets
152kg x15 3sets

Alternating Hammer Curls
14kg x10 1set
18kg x8 1set
22kg x5 1set
26kg x3 1set

Standing Dumbbell Wrist Curls
20kg x10 1set
24kg x10 1set
26kg x10 1set

Overhand Dumbbell Wrist curls:
10kg x8 2sets

Underhand Dumbbell Wrist curls:
18kg x10 1set
20kg x8 1set
24kg x8 1set
28kg x8 1set

20mins+ on Rower


Saturday = Chest & Biceps (1hr 10 mins)
Rower (warm-up) 1177
1000meters. (5mins ish)

Incline dumbbell press (30degrees)
24kg x10 1set
30kg x8 1set
34kg x7 1set
38kg x3 2sets

Incline dumbbell fly’s
16kg x 8 1set
18kg x8 1set
20kg x8 1set
22kg x8 1set

Decline dumbbell press (30degrees)
24kg x10 1set
28kg x8 1set
32kg x8 1set
36kg x6 1set

Decline dumbbell fly’s
12kg x 10 1set
16kg x 8 1set
18kg x6 1set

Alternating Dumbbell Curls (stood)
16kg x10 1sets
20kg x6 1set
22kg x3 1set

Bicep curls (Concentration)
20kg x8 1set
22kg x6 1set
24kg x3 1set

X-Trainer
20mins at level 10 doing 10kph

Back at home
Flat Bench:
67kg x8 1set
82kg x8 1set
90kg to failure

Straight Bar Bicep Curls
32kg x10 1set
42kg x6 1set

I have Thursday, Friday and Sunday off. Although i occasionally spend 1 of those days at teh gym doing an hour of cardio.

Stu @ M Developments

iTrader: (12)

Meant to add my supplements:

Morning:
25g of Reflex whey protein.
5mg L-carnatine and L-Glutamine
5mg of Creatine
1x Large multivitamin.
2000mg cod liver oil.
1000mg Vitamin B.

Lunch:
25g of Reflex whey protein.

After Workout:
25g of Reflex whey protein.
5mg L-carnatine and L-Glutamine

Evening:
25g of Reflex whey protein.

Jay,

iTrader: (4)

you should boe waisting away with that workout stu

why not try a body part a day like

4x chest
so chest press x4 increased wieght every set
incline chest x4 increased wieght every set
decline chest x4 increased aagain
then mabey forward cable pulls x4 again

then finish off with a couple of bicep sets just to pump

next day shoulder +tricep and so on

but try to include1 1/2 hours cardio a day wether it be swimming or bike /tred/rower ect
1 hour in the morn and a 1/2 after so if you have a tredder or bike at home then bonus

also ur supplements look fine but look at ur calorie intake for instance dont eat no dense carbs after lunch or early afternoon try to eat fast acting carbs as u know any un used carbs turn to body fat

this aint a bible lol but it wors for me chap

220TC

stu that routine is a bit over the top imo, too many exercises.

If you've hit a plateau then its time to change your routine and/or reps & sets. Whats your diet like as well ?

May I suggest you look at www.muscletalk.co.uk It is an excellent site and I have gained loads of help etc. of it. If you post up your routine and diet on there then I gaurentee someone will advise you on how to improve and progress further. Hope this helps.

Duncan

DaveMCMkIII

tbh stu your routines look extreamly mind boggling and complex and just all over the place (e.g 2 sets, 3 sets, 4 sets). I think you would seriously benefit from a new program or just tidying up what you have. Also I personally wouldnt group up some of the muscles the way you have but thats my opinion.

220TC

agreed, my muscle groupings are as follows

mon = chest/triceps
tue = back/biceps
wed = off
thur = legs/abs
fri = delts/traps
sat = off
sun = off

get on muscletalk stu, it was one of the best things I did....

Stu @ M Developments

iTrader: (12)

I agree with that, hence my topic.

Unsure what you mean if im honest Dave? Where have you seen that?


This is my second routine, i change every 8 weeks and teh alternative one groups differently, such as chest and Tri's same day.


Ive been trying that as much as is possible. The ones where you see a rep of say, 3 to finish is where i finished 8 teh week before and i felt i could go slightly heavier so i did, and that was teh result. This week i would take that sheet with me and aim for say, 6 or 8 of that weight, tahts how i spur myself on. Is this a wise way to work?

Also, teh ones where you see an excersize finish on say 3sets of one weight, thats because ive maxed the gym, there are no more weights so i just go to failure at that weight. (Bent over rows for example)

220TC

join up to www.muscletalk.co.uk and post your diet and routine and I gaurentee you'll get advice and help on how to progress, its a brilliant site.

Duncan

Martinshuter

this is my advice stu, and i speak from experience.

ditch the fixed weights machines. I dont find them as beneficial to free weights

Dont get de-moralised plateaus are there for a reason, to be smashed. You havnt reached your limit yet.

Try a lot of core excercises. Bench press, squat, deadlift. Go as heavy as possible for 1 rep. Gives you good core strength.

aim for a max of 3 warm up sets and 4 working sets as a base.

smaller muscle groups like calves, abs, can be trained anyday or with a big muscle group, calves take a lot of punishment.

up your calorie intake to 5000-5500. its hard but beneficial.

Dont do drop sets unless you have failed to do a rep on a big weight, i use drop sets for self punishment.

if all of these fail i will give you some of my special supplements. lol

DaveMCMkIII

What I mean stu is for some exercises your doing two sets, 3 sets for some others and then 4 sets for others. Also theres quite a variation in the number of reps your doing (between 6-12). the number of reps you perform should mimic what you are trying to achieve (e.g. intense circuit training for strength and endurance - 12 reps. For pure strength and bulk 6 reps). Dont worry all this can be sorted, we all hit plateaus, youve just got to look at your training are see what can be improved and maybe what doesnt look right.

Stu @ M Developments

iTrader: (12)

Will try it, thanks, looks really good.


Martin, you sound as though you actually look forward to a Plateau, so you can smash it!!

Thanks for teh advice everyone, i will take it all onboard and report back here as always. Not far off my first ever 1 year before and after picture update either... gulp...

Stu @ M Developments

iTrader: (12)

I see what your saying now yes, and teh reason mine have ended up like that is i adjust each week so i end up with a set that leaves my body part feeling worked hard. Sometimes i dont get any feeling after just working a heavy set to failure unless i do quite a lot of pre fatigue, so ive done it like that simply because it seems to work ok for me...

Stu @ M Developments

iTrader: (12)

Sorry Jay, i somehow missed your reply mate..

Thanks for replying, however, is that not virtually what i do now on chest day?

4 sets increasing weight of Dumbell presses and fly's, followed by some bicep work...

lamb chops

Get the before and after pics up Stu I need some inspiration to get fit again!!

Stu @ M Developments

iTrader: (12)

And hows seeing me going to teh gym 5x a week for a whole year and still putting on 10 stone going to inspire you?














Try here for now, i update on 28th of each month:
https://passionford.com/forum/viewtopic.php?t=195316

Jay,

iTrader: (4)

sorry stu aint explained myself again

i was trying say really wat the rest have
that each day should be main muscle group not bits of everything

also i still stand what i said about ur carb intake and also agree 100% use as much free wieght as poss

Stu @ M Developments

iTrader: (12)

Ok, what do you fellas suggest then?

I currently have seperate days as follows:


Monday = Back, Calves & ABS


Tuesday = Shoulders & Triceps


Wednesday = Upper Legs & forearms


Saturday = Chest & Biceps


What do you fellas suggest i change it to? I am going to do a new 8 week routine tomorrow so will follow your suggestions as to what groups i do and when.

220TC

my groupings are as follows

mon = Chest / Triceps
tue = Back / Biceps
wed = off
thur = legs / abs
fri = delts / traps

a lot of people use these groupings and they were suggested to me by quite a few who know what there talking about.

Duncan

Martinshuter

Stu,

Always do opposite muscle groups (eg. dont do back and biceps) you will get fatigued quicker and wont be able to lift as much weight

This is mine

monday- chest and biceps
Tuesday- shoulders and triceps
wednesday- back and traps
thursday- legs and biceps
friday- deadlifts and abs/calves or both

saturday and sunday rest, or top up your abs.

Stu @ M Developments

iTrader: (12)

Thats exactly what i use on my alternate 8 weeks, but its good to shake your routine up otherwise your body gets used to whats expected of it.

Jay,

iTrader: (4)

pm'd stu try it find what ur body is responding to then eventually you can combine these disaplines into a routine that suites u

Stu @ M Developments

iTrader: (12)

Sorry Martin, missed yours as it appeared when i was typing a reply...
Ive done a totally new routine now and will post it up at some point.

Rs1

iTrader: (1)

Ive hit quite a few plateaus in quick succession(maybe due to me just startting out) but what ive found helps me pass each one is to do a heavy set beyond what you normally lift. I only do this say.............every 4 weeks. As your lifting more than usual somebody spotting is a must. What i do is go round my mates he loads his bars up and keep an eye to make sure i dont kill myself.
Last plateau for me was at 55kg(starting weight) on the bench and i only do a max of 8reps, 4 sets so from 55kg adding 1kg per set i ending up at 58kg.
So for me in order to pass that plateau i loaded the bar with 60kg..........done 8 reps, then 61kg and 6 reps,then 62kg and 4reps. even though the reps(and even sets) didnt add up to what i considerly my normal routine the fact that i know i can/have lifted heavier kinda puts me in the right mindset to go back to my original routine and load the starting weight with an extra kg therefore obviuosly finsihing up a whole kg heavier on the last set.
I find i can train for around 4 weeks before i need to do this again to move up another level. Considering i'm 6ft and about 11stone dripping wet i think i'm doing ok.