slump

[search1ng]

Man, i feel like sh1t these days.

Everything else in my life is going reasonably well, can't complain..but what the hell is wrong with my body.

I started 2 1/2 years ago and I've got friends that have bigger muscles/better definition then me and they started around the same time. Normally i wouldn't complain but when i think about the hours of hauling a.s.s i did/still do, it just pisses me off sometimes.

Was working shoulders today, and just walked out 1/2 through my workout cause i got so randomly depressed/pissed. Didn't feel like it anymore at that point. Damn. Honestly, i love working out and seeing changes in my body but... why the hell is it so slow compared to everyone else?!

Might start a log, not an online one but a good old pen and paper one just to see if that helps any.

Any of you guys experience anything similar? it's a little disheartening...

 

[blinkwatt101]

IF your friends are getting more pure muscle then you in the same amount of time it's strictly your fault. Dont' hate them for it,learn from them. Ask what they eat, how they lift, what they take, GET SPECIFICS!

Your just not doing some things as well as others. That I promise.

You walked out in the middle of a workout? WTF is that? Are you going to walk out on everything else in life? If you can't take your health and physique serious enough to stay in gym through non-motivating workouts then maybe it's not the place for you. (even Arnold admitted that leg days can be grueling sometimes and you just have to push through it,it's what separates the people who want it, from the normals)

 

[EFFORT]

Man, i feel like sh1t these days.

Everything else in my life is going reasonably well, can't complain..but what the hell is wrong with my body.

I started 2 1/2 years ago and I've got friends that have bigger muscles/better definition then me and they started around the same time. Normally i wouldn't complain but when i think about the hours of hauling a.s.s i did/still do, it just pisses me off sometimes.

Was working shoulders today, and just walked out 1/2 through my workout cause i got so randomly depressed/pissed. Didn't feel like it anymore at that point. Damn. Honestly, i love working out and seeing changes in my body but... why the hell is it so slow compared to everyone else?!

Might start a log, not an online one but a good old pen and paper one just to see if that helps any.

Any of you guys experience anything similar? it's a little disheartening...

Like blink said your doing a lot of stuff wrong. I'm sure your not eating enough/training correctly ....espcially since your just now gonna start writing stuff down? You weren't writing down your numbers before?

 

[search1ng]

No, I've always memorized my numbers before. Didn't seem like much of a problem - guess i should have done it earlier.

And this would have been the first time I've walked out, just felt completely wasted for some reason.

And no, I've never hated on my friends, if anything I've respected them more. I was referring to myself. . .

Argh, guess i need more food and number crunching.

 

[Kerpal]

Maybe you should post your routine and diet so people can critique. Also, genetics might be a factor. They are more important than most people want to admit.

 

[blinkwatt101]

Dude to be honest,all the dudes I've known in the gym who I've respected never wrote anything down.

After a month or so you will have a general idea of what weights you lift and you just kinda know to start off at the 130-140lbs flat barbell bench area and so forth. It keep it easy,you almost always never start off at the same weight and reps so your NEVER doing the same workout.

Just get in there with a mindset that you want to mold said muscle and become more in touch in with your body and just have it at.

Good Luck!

 

[EFFORT]

Maybe you should post your routine and diet so people can critique. .

+1 ...

 

[search1ng]

pretty much this. Minor modifications to meals on days though. (Like similar meals just different)

Setting Up A Diet Plan
• 2250 Calories (This is your maintenance caloric intake)
• 150 Grams of Protein (25 grams per meal)
• 75 Grams of Fat (12-13 grams per meal)
• 244 Grams of Carbs (Primarily pre and post workout)
Now that we have this info it is time to lay out a diet plan.

Meal 1 (Pre-Workout)
• 1 Scoop Whey Protein (Protein)
• 1 Cup Oatmeal (Carbs)
• 4 tsp Peanut Butter (Fat)
Meal 2 (Post-Workout)
• 4 oz. Chicken (Protein)
• 1 1/3 Cup Rice (Carbs)
• 20 Almonds (Fat)
Meal 3
• 2 Whole Eggs (Protein + Fat)
• 1/2 Cup Eggs Whites
• 2 Slices Whole Wheat Bread
Meal 4
• 1 Scoop Whey Protein (Protein)
• 3/4 Cup Blueberries
• 1.5 Cups Broccoli
• 4 tsp Peanut Butter
Meal 5
• 4 oz. Lean Beef
• 2/3 Cups Rice
• 2 tsp Olive Oil
Meal 6
• 1 Cup Cottage Cheese
• 3/4 Cup Strawberries
• 1.5 Cups Green Beans
• 20 Almonds

Training Schedule:
Monday: Shoulders, Triceps
Tuesday: Back, Traps
Wednesday: OFF
Thursday: Legs/Forearm
Friday: Chest, Biceps
Saturday: OFF
Sunday: OFF

Monday - Day 1
Shoulders Sets & Reps
Clean and Press 1x12*, 1x8*, 1x6
Seated Shoulder Press (d.bell) 1x10*, 1x6, 1x4
Cable Lateral Raises 1x10*, 1x8, 1x8

Triceps Sets & Reps
Triceps Pressdowns (v-bar) 1x25*, 1x12*, 1x10
Skull Crushers 1x10*, 1x6, 1x4
Tricep Extensions 1x12, 1x10, 1x10

* Denotes warm-up set
Tuesday - Day 2
Back Sets & Reps
Deadlifts 1x10*, 1x8*, 1x6
T-Bar Rows 1x12*, 1x10*, 1x8
Bent Rows 1x12*, 1x10*, 1x8
Traps Sets & Reps
D. Bell Shrugs 1x12-15*, 1x 10*, 1x6
Behind Back B. Bell Shrugs 1x12*, 1x8, 1x8

* Denotes warm-up set
Thursday - Day 4

Legs Sets & Reps
Leg Extensions 1x25*, 1x15*, 1x12*
Stiff Legged Deadlifts 1x15*, 1x12*, 1x10
Squats 1x12*, 1x10*, 1x6, 1x4
Leg Presses 1x12*, 1x10*, 1x8, 1x8
Leg Extensions 1x8, 1x8, 1x8
Hamstring Machine Curls 1x12*, 1x10, 1x10
Calf Raises 1x15*, 1x10, 1x10, 1x10


Friday - Day 5
Chest Sets & Reps
Incline Bench Press 1x15*, 1x10, 1x8
Flat Bench Press 1x12*, 1x8, 1x6
D. Bell Flyes 1x12*, 1x8, 1x6
Biceps Sets & Reps
Seated D. Bell Curls 1x15*, 1x12, 1x10, 1x8
Standing B. Bell Curls 1x12, 1x8, 1x6

However, if i have time (usually the case) I'll do more sets. I average at least 4 sets per exercise. (including warm-up, usually 1 set. more then 4 sets if warm-up requires more then 1 set)

I've also replaced almost all flat chest workouts with incline variations. I still do flat bench press, but roughly once a month. I work flat chest with dumbbells instead. (Trying to build a larger upper chest, seriously lacking there) My chest... seems to favor the lower a lot so this is the reason for this variation.

 

[CaptainJ]

It seems like it's time to try something new. I was in the same position as you before, it seemed like I was not getting stronger or bigger through the 3 day split routine.

I suggest you try a totally different routine, like Stronglifts 5x5. No wonder you walked out of your session, that routine looks mind numbingly boring and complicated with so many different isolation exercises. In Stronglifts 5x5 (and most other strength training routines), you only have 3 main lifts to do each workout with 2 assistant exercises. Keeps it nice and simple and it will work you better than most bodybuilder isolation. You will squat 3 times a week, it will be the core of the program, and you will experience huge gains very quickly, and you will get more muscular.

Check it out on stronglifts.com, you'll never look back to 3 day split routines once you've been on a strength training routine.

 

[The Asian Lover]

Most likely you're not eating enough. I have nutrition info on gaining muscle on my blog.

If you are eating enough, then you are not periodizing your program. The human body cannot sustain a continuous load, you must incorporate rest periods.

 

[EFFORT]

Most likely you're not eating enough. I have nutrition info on gaining muscle on my blog.

If you are eating enough, then you are not periodizing your program. The human body cannot sustain a continuous load, you must incorporate rest periods.

I agree. OP your diet looks like some sort of lean pre contest diet. Your diet is the main reason for what your calling a "slump", and your routine is terrible too. I'll post back later how I'd change your diet.

 

[EFFORT]

pretty much this. Minor modifications to meals on days though. (Like similar meals just different)

Setting Up A Diet Plan
• 2250 Calories (This is your maintenance caloric intake)
• 150 Grams of Protein (25 grams per meal)
• 75 Grams of Fat (12-13 grams per meal)
• 244 Grams of Carbs (Primarily pre and post workout)
Now that we have this info it is time to lay out a diet plan.

Meal 1 (Pre-Workout)
• 1 Scoop Whey Protein (Protein)
• 1 Cup Oatmeal (Carbs)
• 4 tsp Peanut Butter (Fat)

I would order some carbo gain (all it is is maltodextrin) its cheap off bulk nutrition, and take in 1 servings preworkout and an apple , that'll give you about 80carbs, no real need for the protein here

Meal 2 (Post-Workout)
• 4 oz. Chicken (Protein)
• 1 1/3 Cup Rice (Carbs)
• 20 Almonds (Fat)

I would do 2 servings of carbo gain, followed by a 3scoop whey shake, if you don't feel like drinking all this liquid you can mix the carbo gain and whey in one shake


Meal 3
• 2 Whole Eggs (Protein + Fat)
• 1/2 Cup Eggs Whites
• 2 Slices Whole Wheat Bread

6-8oz of beef, 1cup brown rice and some veggies

Meal 4
• 1 Scoop Whey Protein (Protein)
• 3/4 Cup Blueberries
• 1.5 Cups Broccoli
• 4 tsp Peanut Butter

Is this a shake? Looks gross if it is , any how make it 3scoops of whey, add a cup of oats and 3 raw eggs

Meal 5
• 4 oz. Lean Beef
• 2/3 Cups Rice
• 2 tsp Olive Oil
try to get in 3-4 more oz of beef here

Meal 6
• 1 Cup Cottage Cheese
• 3/4 Cup Strawberries
• 1.5 Cups Green Beans
• 20 Almonds

Eat 2-3 cans of tuna here or 6-8oz of chicken, keep the almonds and green beans maybe add a tablespoon or do of olive oil

In terms of routine stop doing the one your doing. Switch to something thats structured, 5x5, rip, 5/3/1, simple power based routine from IA

let the gains begin