My method of weight training

[Gareth]

Can someone see any flaws in my weight progression? I seem to be getting stronger but not bigger!

Here's one exercise as an example.

Incline DB Press (120s intervals)
1 x 45lbs x 10reps (Warmup)
1 x 90lbs x 8reps
1 x 95lbs x 8reps
1 x 95lbs x 6reps (just before failure)

once I can reach 8reps on the final set, I increase all the weights (including warmup by 2.5lbs/side)

and do u reckon this would be better?

Incline DB Press (120s intervals)
1 x 40lbs x 12reps (Warmup)
1 x 85lbs x 10reps
1 x 90lbs x 8reps
1 x 95lbs x 6reps (just before failure)

[THe WeapoN]

are you eating anuff

[THe WeapoN]

whats the rest of your program like, the part you have written looks pretty solid

[Gareth]

Originally posted by THe WeapoN
are you eating anuff

I would assume so. I'm taking in 2 x bw (lbs) of protein and my bf has increased. >3300calories.

I only consume 3000calories on off days so I don't know if thats the fault.

But I don't really lack energy in the gym. I just have a hard time keeping muscle mass.

[THe WeapoN]

consume the same amount of your off days also, are you doing any form of cardio?

[bukem]

How long have you been training ?

Natural BB ing takes quite along time, you have to be a little patient.

[Gareth]

Originally posted by THe WeapoN
whats the rest of your program like, the part you have written looks pretty solid

Monday
----------
Incline DB (8-6reps)
Flat DB (8-6reps)
Weighted Dips (10-8reps)
CG Bench (8-6reps)
Skullcrushers (10-8reps)
AB Machine (15reps)
Rope Crunches (15reps)

Wednesday
---------------
Squats (10-8reps)
Lever Press (10reps)
Quad Extensions (12reps)
Lying Leg Curls (10reps)
Stiff Deadlifts (8-6reps)
Calves Standing (10reps)
Calves Seated (50reps)

Thursday
-----------
DB Press (8-6reps)
Lateral Raises(12-10reps), 2sets
Upright Rows (10-8reps), 2sets
Reverse Pec-Deck (12-10reps)
AB Machine (15reps)
Rope Crunches (15reps)

Saturday
-----------
Deadlifts (8-6reps)
Wide Pullups (10reps)
Narrow Pulldowns (8-6reps)
Seated Overhand Rows (10-8reps)
DB Curls (10-8reps), 2sets
Preacher Curls (8-6reps), 2sets
Hammer Curls (8-6reps), 2sets

[Gareth]

Originally posted by THe WeapoN
consume the same amount of your off days also, are you doing any form of cardio?

Ok. I was performing cardio but for the last month i've been 2 tied down with work to do all 3, work, cardio & bodybuild.

[Gareth]

Originally posted by bukem
How long have you been training ?

Natural BB ing takes quite along time, you have to be a little patient.

Now close to 2 years.

However I started off wrong and most of my mass really came start of this year onwards.

I started off @ 143lbs in June of 2002 and today I'm 175lbs @ 11% BF.

My goals for this year are 185lbs @ 8%.

[bukem]

Gareth, Your pogramme, diet and progress look really good you might want to try some drop sets or super sets etc for some variety. I think your problem might lie with the perception you have of yourself. Muscle fibres grow minutely over a period of months and you don't really notice any difference in yourself. Start a journal, and take pictures of your progress at regular intervals with measurments, bf%, your routine and diet etc, so you have something to compare to. The vision you have of yourself at 185lb will still be there when you reach 185 but the poundedge will be different, and you will still wonder why you don't look as big as you want to be. Only true gains can be calculated through measurements, wieght and bf%, and not your own eyes.

[Civilized]

yep your routine/diet look solid .....keep the same diet throughout the week....be patient and have confidence in yourself

[Nainoa]

I've recently hit a plateau... Or at least I feel it's a plateau... When I look in the mirror I'm proud of what I've done from where I started almost 6 months ago... But I wish I would have made a lot more progress so far...

The people I hang around with say they barely notice a difference...

Then this last weekend an old friend I haven't seen in 7-8 months came over, and her exact words were "Holy Crap Man, you're lookin good... You been workin' out?"

However if you feel like you truly are physically stuck, and you've tried switching up your routine, with little-to-no-results... I just switched from doing traditional split training to HST... And even though it's only been a week, I can feel the plateau I was stuck on starting to tear at the seams.

But that's just me, and I'm no guru....

Nainoa