Am i doing this correctly?

[IL0VELAMP]

So i'm new here, not new to lifting, but there's always room for improvement and this is honestly the best way. My gains have pretty much been super slow/ stopped and i need some advice. I'll give my stats and workout schedule and if you could throw some pointers on what you see that's wrong that'd be great.

25 yo
192 lb, 6 foot

I eat roughly 6 times a day, lean meats, veggies, nuts, complex carbs(none after 6 pm for cutting reasons) beach season

Supplement protein shakes after workouts, creatine (2 weeks on 2 off), Optimen Multivitamin

My workout is basically like this--- I super set all lifts, 2 muscle groups per day. First exercise is a powerlift (squat, bench, deadlift, push press) aiming for 3-5 reps, after that it's two isolation excercises aiming at 6-12 reps, then 2 sets of burnouts at a light weight. So here's a sample week, Improvement is super slow if any but my chest seems to go nowhere

1 RM
Deadlift- 415 (my form is questionable, working on correcting form over max weight now)
BB bench- 245 (I know this sucks, I need your input)
Push-press- 185 (Just started doing these, my max seated BB shoulder press was 185 also)
Squat-335 (I now do complete squats, they are harder but give a better workout, my max for complete squats is only 255... I go Loooooowww)

Sample week
Mon- Chest and Bis
--Warm up--
--BB bench press----4 sets x 3-5 reps
--Super set with EZ curl preacher curls ---4 sets x 3-5 reps

--Incline BB press----3 sets x 6-12 reps
--Super set with pinwheel curls --- 3 sets x 6-12 reps

--Decline BB press----3 sets x 6-12 reps
--Super set with BB curls burnouts

--Incline fly burnouts

Tue- Back and calves, abs

--Warm up--
--BB deadlift----4 sets x 3-5 reps
--Super set with calf raises ---4 sets x 6-12 reps

--Wide grip Pullups----3 sets x 6-12 reps
--Super set with seated calf raise burnout

--T-bar rows----3 sets x 6-12 reps
--Super set with Planks x 4 sets

--seated cable row burnout

Wed-off

Thur- shoulders and tris

--Warm up--
--BB push presss----4 sets x 3-5 reps
--Super set with EZ curl scull crushers ---4 sets x 6-8 reps

--Arnolds----3 sets x 6-12 reps
--Super set with cable push downs --- 3 sets x 6-12 reps

--lateral raises----3 sets x 6-12 reps
--Super set with dips for burnouts

--iron crosses with light Db burnouts

Fri-legs

--Warm up--
--BB Squats----4 sets x 3-5 reps
--Super set calf raises ---4 sets x 6-12 reps

--Leg press----3 sets x 6-12 reps
--Super set with seated calf raise burnouts

--Leg curls----3 sets x 6-12 reps
--super set with some various ab workout 4 sets

--Lunge burnouts

Sat/sun off

i try to keep my time in the gym to a minimum, i've read multiple times about spending too much time in the gym raising cortisol levels, so I'm in and out in an hour

So it took me awhile to write all this, please don't leave me in the dust.. If you think this workout looks fine; let me know. If you think it sucks please let me know why. Thanks everyone

[IL0VELAMP]

so no ideas?

[jaminoodlesoup]

Are you still gaining weight? In order for your numbers to go up on your lifts, you need to be gaining muscle.

As far as your bench is concerned, try deloading for a week, then start with a slightly lower weight than you have been using and add 5lbs. every time you bench.

For example, if you were benching 205 for 3 sets of 5, drop down to 185. Do two sets of 5 and then do the last set to failure. The next week, do 190 for two sets of 5 and the last set to failure. Week 3, do 195...etc.

[Object]

I eat roughly 6 times a day, lean meats, veggies, nuts, complex carbs(none after 6 pm for cutting reasons) beach season

Makes sense.

[IL0VELAMP]

No i'm not gaining anything, if i intake more i'll put on weigh but not get stronger ie just putting on fat. So there's got to be something in my workout that's hindering me

[frothyshoes]

Try adding more volume to your workouts, I.E. doing pyramid sets. Reps go from 8,6,4,3,2,1 adding weight to every lift until you hit your 1 rep set. Afterwards, depending on how fatigued you are, you can add a cooldown set of 6 reps and a weight that would be challenging for you. Good luck

[BbyHues99]

So i'm new here, not new to lifting, but there's always room for improvement and this is honestly the best way. My gains have pretty much been super slow/ stopped and i need some advice. I'll give my stats and workout schedule and if you could throw some pointers on what you see that's wrong that'd be great.

25 yo
192 lb, 6 foot

I eat roughly 6 times a day, lean meats, veggies, nuts, complex carbs(none after 6 pm for cutting reasons) beach season

Supplement protein shakes after workouts, creatine (2 weeks on 2 off), Optimen Multivitamin

My workout is basically like this--- I super set all lifts, 2 muscle groups per day. First exercise is a powerlift (squat, bench, deadlift, push press) aiming for 3-5 reps, after that it's two isolation excercises aiming at 6-12 reps, then 2 sets of burnouts at a light weight. So here's a sample week, Improvement is super slow if any but my chest seems to go nowhere

1 RM
Deadlift- 415 (my form is questionable, working on correcting form over max weight now)
BB bench- 245 (I know this sucks, I need your input)
Push-press- 185 (Just started doing these, my max seated BB shoulder press was 185 also)
Squat-335 (I now do complete squats, they are harder but give a better workout, my max for complete squats is only 255... I go Loooooowww)

Sample week
Mon- Chest and Bis
--Warm up--
--BB bench press----4 sets x 3-5 reps
--Super set with EZ curl preacher curls ---4 sets x 3-5 reps

--Incline BB press----3 sets x 6-12 reps
--Super set with pinwheel curls --- 3 sets x 6-12 reps

--Decline BB press----3 sets x 6-12 reps
--Super set with BB curls burnouts

--Incline fly burnouts

Tue- Back and calves, abs

--Warm up--
--BB deadlift----4 sets x 3-5 reps
--Super set with calf raises ---4 sets x 6-12 reps

--Wide grip Pullups----3 sets x 6-12 reps
--Super set with seated calf raise burnout

--T-bar rows----3 sets x 6-12 reps
--Super set with Planks x 4 sets

--seated cable row burnout

Wed-off

Thur- shoulders and tris

--Warm up--
--BB push presss----4 sets x 3-5 reps
--Super set with EZ curl scull crushers ---4 sets x 6-8 reps

--Arnolds----3 sets x 6-12 reps
--Super set with cable push downs --- 3 sets x 6-12 reps

--lateral raises----3 sets x 6-12 reps
--Super set with dips for burnouts

--iron crosses with light Db burnouts

Fri-legs

--Warm up--
--BB Squats----4 sets x 3-5 reps
--Super set calf raises ---4 sets x 6-12 reps

--Leg press----3 sets x 6-12 reps
--Super set with seated calf raise burnouts

--Leg curls----3 sets x 6-12 reps
--super set with some various ab workout 4 sets

--Lunge burnouts

Sat/sun off

i try to keep my time in the gym to a minimum, i've read multiple times about spending too much time in the gym raising cortisol levels, so I'm in and out in an hour

So it took me awhile to write all this, please don't leave me in the dust.. If you think this workout looks fine; let me know. If you think it sucks please let me know why. Thanks everyone

Whats you goal, are you eating and a cal def and trying to cut? How long have you been working this routine and supersetting everything/staying at the 3-5 rep range?

If your eating at a cal def this is probably your first reason why your lifts arent showing progress. Your not going to be putting on mass, hence the reason your lacking progression in these areas.

Beyond the nutrition standpoint I would take out supersetting everything. I like supersets, but use them as more of a change up routine to throw the body off. Just my $.02 after a first look, without answering the first questions.

[IL0VELAMP]

Whats you goal, are you eating and a cal def and trying to cut? How long have you been working this routine and supersetting everything/staying at the 3-5 rep range?

If your eating at a cal def this is probably your first reason why your lifts arent showing progress. Your not going to be putting on mass, hence the reason your lacking progression in these areas.

Beyond the nutrition standpoint I would take out supersetting everything. I like supersets, but use them as more of a change up routine to throw the body off. Just my $.02 after a first look, without answering the first questions.

The reason i do supersets is to keep my workout from dragging on too long which is not at all beneficial. I've been doing this for probably about 3 months now, and yes i might be a little cal. def. but just in carbs to cut. Like i said if i eat more, i seem to put a lot of weight on but not get much stronger, so i must just be getting fatter. This winter i weighed 205 and lifted the same amount of weight.

[BbyHues99]

The reason i do supersets is to keep my workout from dragging on too long which is not at all beneficial. I've been doing this for probably about 3 months now, and yes i might be a little cal. def. but just in carbs to cut. Like i said if i eat more, i seem to put a lot of weight on but not get much stronger, so i must just be getting fatter. This winter i weighed 205 and lifted the same amount of weight.

I do much more volume for each muscle group than you do in my routine and keep it in the hour range. You do not have to superset to keep it in that time frame. If you've been doing this routine for 3 months and haven't seen any gains then why continue it? Like I said in my opinion cut the super sets and keep your rep range at 6-12. There's some good splits that have been tried and proven I suggest trying them out instead of creating your own for now.

And I again say if your eating at a cal def period, your not going to see the gains you want to. If you want gains your going to have to consume over you mainenance. Research your diet and nutrition.

[Object]

The reason i do supersets is to keep my workout from dragging on too long which is not at all beneficial.

Huh? What does dragging mean? Do you mean if your workout takes 45 minutes instead of 30 - 35 minutes, then it's dragging? Or if you wait 3 minutes between sets, then it's dragging?

Often I'll wait a full 3 minutes between my 5-rep sets, and I have made significant progress on my deadlift. I gained 30 lbs. on my deadlift each month for the first 7 months of lifting while on SS. Yes, it can feel like a long time between sets when you're standing/sitting there for 3 minutes, but to me, this is 'beneficial'.

[IL0VELAMP]

I do much more volume for each muscle group than you do in my routine and keep it in the hour range. You do not have to superset to keep it in that time frame. If you've been doing this routine for 3 months and haven't seen any gains then why continue it? Like I said in my opinion cut the super sets and keep your rep range at 6-12. There's some good splits that have been tried and proven I suggest trying them out instead of creating your own for now.

And I again say if your eating at a cal def period, your not going to see the gains you want to. If you want gains your going to have to consume over you mainenance. Research your diet and nutrition.

OK, so your saying that in the hour time frame i should manage to do more in the sense of volume? Like more sets and more reps per set? Can you be a little more specific? I don't necessarily want to stay on my current training plan because it doesn't seem to be working for me. I just know that currently i superset everything, when i do one set of something, i move onto another and do that without a break, take 30 seconds, then back to the first. It's quite grueling and fast paced. I can't imagine doing more, but what one man can do another can do so i will try. Also you say to keep all lifts in the 6-12 rep range. I agree to a point, but have always heard that the high weight low reps around 3-5 is shat puts on mass and strength best. Not saying you're wrong, It's just so much of this data is conflicting. I don't know how many times i've read about how less is more in the gym, and then others talk about living in the gym and that's how they got buff. Hard to tell you know?

[IL0VELAMP]

Huh? What does dragging mean? Do you mean if your workout takes 45 minutes instead of 30 - 35 minutes, then it's dragging? Or if you wait 3 minutes between sets, then it's dragging?

Often I'll wait a full 3 minutes between my 5-rep sets, and I have made significant progress on my deadlift. I gained 30 lbs. on my deadlift each month for the first 7 months of lifting while on SS. Yes, it can feel like a long time between sets when you're standing/sitting there for 3 minutes, but to me, this is 'beneficial'.

i had responded before i saw your post. what i mean by dragging on is spending too much time in the gym. Countless times i've read that after 27 minutes of lifting you are at your highest of testosterone levels, at 45 you are already dropping, and by an hour you have hit the baseline and then cortisol production begins, which will cause hinderance. I hit one lift, move to the other lift in the ss, then take 30 -45 seconds and go back to the original overall about 1min 30 seconds in between each lift of a certain type.

[BbyHues99]

OK, so your saying that in the hour time frame i should manage to do more in the sense of volume? Like more sets and more reps per set? Can you be a little more specific? I don't necessarily want to stay on my current training plan because it doesn't seem to be working for me. I just know that currently i superset everything, when i do one set of something, i move onto another and do that without a break, take 30 seconds, then back to the first. It's quite grueling and fast paced. I can't imagine doing more, but what one man can do another can do so i will try. Also you say to keep all lifts in the 6-12 rep range. I agree to a point, but have always heard that the high weight low reps around 3-5 is shat puts on mass and strength best. Not saying you're wrong, It's just so much of this data is conflicting. I don't know how many times i've read about how less is more in the gym, and then others talk about living in the gym and that's how they got buff. Hard to tell you know?

What Im saying is:
- You have no excuse as to why YOU HAVE TO do supersets to fit your lifts into that time frame
-Find a beginner routine/or a routine you like on here, instead of making your own.
-Research your diet/nutrition, you can do all the 3-5 reps you want but if your going to be eating a cal def your not going to put on mass
-Stop over thinking everything and keep it simple, once youve found a routine just follow it. If it takes you a hour.. good, if it takes you a hour and a half.. who cares its not gonna hurt you.

[jaminoodlesoup]

No i'm not gaining anything, if i intake more i'll put on weigh but not get stronger ie just putting on fat. So there's got to be something in my workout that's hindering me

This is your problem. How do you think you get stronger? BY GAINING MUSCLE = GAINING WEIGHT!

If you are gaining "nothing but fat" as you say, then you are doing it wrong. Up your protein intake by about 30 grams and your fat intake by about 10 grams per day. That's just over 200 calories per day. The key is not gaining excess fat is simply to not eat an excess amount of calories - especially carbs.

To gain muscle it is almost impossible (not impossible, just almost impossible - it takes an INCREDIBLY strict diet) to not gain ANY fat. That being said, the majority of the weight you gain should be muscle. If you gain 1lb every 2 weeks then you are probably doing it right.

Bottom line - if you are unwilling to gain weight then you will not improve your strength.

[IL0VELAMP]

Ok, thanks i will simply up my protein/fat a little as for carbs you think 100-150 a day is ok to maintain a slight cut and still put on mass? As for SS i have noticed most people on this sight are against it. Any reason or just preference, i just find it hard to squeeze all that into a workout with SS plus it seems to give my muscles a break as i work another. Again thanks for all the input, I'm no beginner, but there is always room for more knowledge