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Body Building | Need help


hii
I HAD ASKED BELOW MENTIONED PROBLEM FEW DAYS BACK N I GOT REPLY WHICH IS ALSO MENTIONED BELOW..I HAV MENTIONED MAH NEW QUESTION ON IT BELOW..PLZ REPLY FOR THAT.

i m wrkin out from last 17 months ..i gained 13 kgs weight in 1st 8 months.i hav gained good size also with perfect clarity(shape)bt no improvement after 8th mnth .i m as it is as i was in 8th or 9th mnth
i m facing two problems:
1.)i eat good bt i m not able to gain mass bt my weight increses.how should i gain my mass/bulk??my diet is ok.

2.)my body is nt gettin broader...specially lower back...my shoulders, deltoids look broader n huge bt rest of the entire body doesnt look broad at all.how should i make my body broader specially lower back???

MODERATOR ANSWER:-

If you've been following the same routine for 17 months it's very likely that this is the cause of your plateau. Try completely changing your routine. Do completely different exercises for the same muscle groups. Also, try a week of rest before you do the new routines, the body needs breaks to heal itself completely from time to time. Your back will get broader as the size of those muscles increases. Try the change up and your muscles should start responding and growing again. Change your routine every few months, resting a week in between to avoid plateauing again. Hope this helps.


MY NEW QUESTION:-

CAN U PLEASE TELL ME NEW SCHEDULE 2 FOLLOW?
MY CURRENT SCHEDULE IS :
MON-CHEST
TUE-SHOULDER
WED-ARMS
THURS-BACK
FRI-THIGHS
SAT-EITHER CARDIO OR OFF
SUN-OFF



Replies


Posted by Reply
damonwells
Newbie
4 Posts
11/15/2008 6:15:23 PM
I would suggest changing to every other day workouts with an increase in calories.

Another observation: you work upper body over 4 days, then have one day for lower body followed by cardio. Put more emphasis on lower body movements like squats and deadlifts, and put them near the beginning of the week while everyone else is doing chest. You would probably benefit from a break in the cardio, or at least put it opposite your leg day. If you insist on cardio, do 2-30 minutes after your workouts.


Spiderman
Moderator
10/21/2008 7:03:22 AM
What I meant by changing your routine was to change the specific exercises you do on each day.

For example, if you are doing bench press, incline press, and dumbbell flys on Monday, change it to decline press, cable flys, and decline push ups.

Do the exercises that you don't normally do, or are weak at doing for the body part of the day. Change the order in which you do the exercises on a particular day (reverse it or randomize it). Go from high rep low weight to low rep high weight. Try changing from weights to body weight exercises (bodyweight too easy? can you do a one arm push up, handstand push up, front lever etc.?). You can even shuffle your weekly workout schedule in any order.

Your muscles basically get used to whatever your current exercises are and stop responding. Change change change and confuse the hell out of them.

There is no specific schedule you need to follow. Just so long as it changes drastically every month or two, or even every few weeks, your muscles should keep responding to the changes.





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