hello sir...actually i m havin a bit of problem which has really let me
i hav a trainni split like this
(i tried doin shoulder on wed but it gets sore and cauz of it i couldnt do other exercises, and legs on sat cauz i want to walk A LOT on my weekdays due to my work ,hence i do shoulder and legs on sat which gives me sore legs only on sundays not hampering my work and job)
i do basically 2 exercises per body part i genrally do bout 4-5 sets per body part..most of compound exercises..i do high reps (8-14) on 1st exercise and (4-8) on the 2nd...
now another reason for my having 3 days for triceps is that my triceps are my weakness and i would like to bring em up..and they seem to respond well to frequent training..so i think
now two things really bother me..
1: i'd say i have a preety fundamental trainnig programme i manage to get to get a preety massive pump after training(i know pump has nothing to do with growth ) but its just that sumtimes after the training u just feel it was good ...i feel sore the following day..but after sum days it absolutely goes away and i feel as if i m back to ground zero...
i mean sumtimes do to my work say i missed a day or two in the gym i feel as if m back to square one or even lower...
2:my biceps respond very well to trainnig then my triceps the result being i just feel awkward ..
i hav been checking back on my biceps training just so that my triceps would catch up but its not(same problem after few days of training my triceps seem to go back to where they were)..
due to which i m often feel like just giving up training...but i m not a quitter..
i feel embarassed to start a new thread on ths topic..with all the accomplished bodybuilders around
..but i have to find a solution..
my routine looks like this:
incline barbell press: 5*10-6(pyramid up on each set)
dumbell bench press: 5*(12-8)
skullcrushers: 4*(14-6) (pyramid up)
close girp bench: 5*(10-6)
dips behind the back: 3*(14-12)
dumbell row: 4*(10-8)
biceps curl: 5*(12-6)
incline dumbell biceps curl:4*(10-6)
hammer curl: 3*(10-8)
shoulder press: 4*(12-8)
lateral raise: 4*(10-6)
upright row: 4*(8-6)
5 min break
i try to train forearm evryother day:
and do abs almost daily if m not in a hurry
i seem to feel gud a few days...but even if i miss a single day or so it seems to be back where i started...
my current measurments are:
sorry i didnt measure my legs
im 5-4 inch...kind of the shorter side....weigh: 60+ kilos
i started of as a very skinny kid with arms almost 9inchs(as a kid u only measure arms) and now well m a little less skinny...
any comment or critisism will be highly appreciated...
my goals for the 3 months: add mass to my arms/ shoulder/ back/ legs...and chisel my chst...
no supplements all natural(hey i work in the IT sector hit by the economic Recession)..protein sources 8-10 eggs spread throught out the day..
and well other stuff like chickpea and milk