Smellymoot
New member
Hi guys,
So I am basically here to ask for some advice as in how to incorporate other exercises into my training... I have been training in the gym properly now for 2 years ever since I stopped playing Rugby League due to work, and I have taken up body building training at a serious level now and for about a few months I havn't really seen any increase in size. This is my weekly routine every 4-6 weeks I try to change it around
Monday: Back and Biceps
Lat Pulldowns
Dumbell Rows
Deadlifts
Concentrated Curls
Straight Barbell Curls
Preacher Curls
Wednesday: Chest and Triceps
Barbell Bench Press
Incline Bench Press
Cable Flys
Tricep Extenstions (Flat Bench)
Tricep Rope Pushdowns
Tricep Bar Pushdown
Friday: Shoulders and Legs
Seated Dumbell Press
Front Cable Lateral Raises
Upright Rows
Squats
Romanian Deadlifts
Leg Press
Now max I have only ever been able to bench is 60kg NOT including the bar with the bar I say its about 75kg-80kg? and for my arms Im not really lifting heavy either im only starting to curl 12.5kg-15kg and on the barbells I can curl 20-25kg. I do 4 sets on each exercise aiming for 8-12 but I must say I am finding myself pyramiding in the reps, I don't know if that is a good thing or bad but I would just like some advice on how to spice up my routine a little I am only trying to focus more on my triceps now more than my biceps but I just dont feel like im lifting strong.. how long should I stick to lifting a certain weight in my routine?
as for my lower body, I can squat 80-100kg and leg press 280kg and I pyramid my way up to 280kg on the 4th set.
For the past couple months I have been really watching what I eat and I am now down from 108kg to 102-103kg but I am starting to think that is muscle even though Ive lost some body fat, I am gonna start eating abit more carbs my protein intake is great and carbs I feel like I should be intaking a little more.. i eat 6 times a day and mostly all complex carbs like eats, fruit, muesli, chicken, broccoli and etc.
If anyone can offer me any training advice on how to increase muscle mass, I have a front row rugby league build, I am fit, just would really like to look alot more builkier or mainly just gain alot more size to my muscles. what training routine or techniques would u say is good? compared to mine
So I am basically here to ask for some advice as in how to incorporate other exercises into my training... I have been training in the gym properly now for 2 years ever since I stopped playing Rugby League due to work, and I have taken up body building training at a serious level now and for about a few months I havn't really seen any increase in size. This is my weekly routine every 4-6 weeks I try to change it around
Monday: Back and Biceps
Lat Pulldowns
Dumbell Rows
Deadlifts
Concentrated Curls
Straight Barbell Curls
Preacher Curls
Wednesday: Chest and Triceps
Barbell Bench Press
Incline Bench Press
Cable Flys
Tricep Extenstions (Flat Bench)
Tricep Rope Pushdowns
Tricep Bar Pushdown
Friday: Shoulders and Legs
Seated Dumbell Press
Front Cable Lateral Raises
Upright Rows
Squats
Romanian Deadlifts
Leg Press
Now max I have only ever been able to bench is 60kg NOT including the bar with the bar I say its about 75kg-80kg? and for my arms Im not really lifting heavy either im only starting to curl 12.5kg-15kg and on the barbells I can curl 20-25kg. I do 4 sets on each exercise aiming for 8-12 but I must say I am finding myself pyramiding in the reps, I don't know if that is a good thing or bad but I would just like some advice on how to spice up my routine a little I am only trying to focus more on my triceps now more than my biceps but I just dont feel like im lifting strong.. how long should I stick to lifting a certain weight in my routine?
as for my lower body, I can squat 80-100kg and leg press 280kg and I pyramid my way up to 280kg on the 4th set.
For the past couple months I have been really watching what I eat and I am now down from 108kg to 102-103kg but I am starting to think that is muscle even though Ive lost some body fat, I am gonna start eating abit more carbs my protein intake is great and carbs I feel like I should be intaking a little more.. i eat 6 times a day and mostly all complex carbs like eats, fruit, muesli, chicken, broccoli and etc.
If anyone can offer me any training advice on how to increase muscle mass, I have a front row rugby league build, I am fit, just would really like to look alot more builkier or mainly just gain alot more size to my muscles. what training routine or techniques would u say is good? compared to mine