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I have been working out 3x week. One day upper body, one day lower body and one day sprints. I'm following CBL and I have not noticed any mass growth or fat loss, and the most surprising is no real strength increase (ie I am not able to increase weight without decreasing reps)Any ideas?Thanks
Well a few things. How long have you been training? How much are you eating? What are your goals? What is your training?
Is 2 days of dedicated heavy lifing enough to really warrant CBL of CNS? Not trying to hi-jack the thread, but I didn't think this was the ideal diet for someone who isn't dedicated to resistance at a much higher intensity and volume.Edit:Are you packing in enough creatine? This is pretty important going into fasted training in getting that ATP out of your ADP and AMP. I recently cut back on my creatine intake and felt a HUGE decrease in strength. Just a possibility.
Iver been training for over 12 weeksSome stats:150lbs, 5'11", male, 27, workouts: upper body monday, lower body wednesday, sprints friday.Breakfast 3 hours after waking up:tablespoon butter, tablespoon, coconut oil, 10g whey isolate, and some celeryLunch around 1:30:tablespoon of butter, few servings of vegetable (e.g. broccoli), protein (salmon, sardines 25g)Dinner: 2 pieces of chicken, or 1lb of beef with vegetableAfter Workout:PWO: 30g whey isolate 5g leucine 1 hour after shake: lots of carbs (2-3 bowl of fruity pebbles), 25g isolate1 hour before bed 25g of protein and gluten free cookies or similar carbsTraining:Upper body: bench, bent rows, shrugs, dumbbell raise, landmineslower body: squat, dead lift, weighted hip thrusters, calf raiseGoals:5+ lbs of muscleThanks
Eat more.Train more.You gave no info on your training, but you haven't been training long so I suggest starting a true beginner program like Ice cream fitness 5x5, Johnny Candito's linear program, Starting strength, and Grey Skull LP are all great programs
Indeed… “upper body” and “lower body” mean nothing without specifics. Are you doing reps? HIT? What weights? How many reps (or how long TUL)?
I train with uppers 12 reps, 10 reps, 8 reps on 100lbs except for dumbbell raiseslowers same: 12,10,8 on 100lbs for everything except landmines which is the bar plus 10lbs
I train with uppers 12 reps, 10 reps, 8 reps on 100lbs except for dumbbell raiseslowers same: 12,10,8 on 100lbs for everything except landmines which is the bar plus 10lbs
You need a better training program. Badly.
Strong Lifts 5×5 is a great program. They also have a app..i highly recommend it based on your stats.
Started training with my son and it is hard when you first get started. You try to socialize bodyweight goals for bench, deadlifts, and squats, but when you start they are almost unattainable. So start where you are comfortable working on form as you think form is getting good, then push hard to attain higher %BW for each of your “core lifts”. Shoot for 1x bodyweight, but realize that lots of guys can do 1.5x bench, 2x deads, 2.5x squats, so if you hit bodyweight no need to stop there. Like the guys said, get a good system. For starters upper body I try to make sure my son gets pecs (bench press usually), tricep work, assisted dips (other side of tricep), and some lats. We throw in some back and shruggs just for variation. But I think chest, triceps both sides, and lats are a program that is difficult to start but eventually you will hit a point where you get synergistic gains and will start to rocket up to your body weight. But it takes a while and can be incredibly frustrating when you see everyone around you doing well over their body weights.Legs similar thing, you probably need deadlifts and squats to work your biggest muscles. Nice to throw in some calves and other things just for balance and to see some impact.I like doing core, but lots of folks figure you get it with upper and lower.When I first got started, I found a buddy who helped me get started in the gym. He was a bit of a poser... doing all upper body stuff... but it helped me see how hard I need to work. Find a buddy who can impart some work ethic and knowledge or if that is challenging find a trainer and just get him to help you get started, critiquing form, how hard you are working etc. Be open with him that you don't really know and you want feedback... most guys or gals will try to help you out. If you don't have a few bucks for a trainer, just do some cardio and watch who works hard in the gym with weights. Emulate their work ethic. Make sure you have a well balanced program like the guys are recommending.
20g of creatine monohydrate would do the trick. Also check out myo reps.. I use this kind of training to get larger muscles as it stimulates muscle growth fairly quickly and in a shorter time span. I agree, your training program isn't that good.It's not about lifting heavy.. but lifting lighter with higher volumes. That's the surest way to get larger AFTER months of lifting heavy weights.If you been lifting really heavy for months.. then you should get off that and lifting light with higher volume.Make sure you also do your HIIT training before your resistance. And Leucine BEFORE your HIIT training session.This is kinda my go-to article as it's packed with info, I also used it as a reference in another post about HIIT cycles:http://www.bodybuilding.com/fun/hiit-can-get-you-huge-especially-if-you-are-meathead.htmlI also push this advice a lot.. but drink plenty of water from morning until your workout. The color of your urine must be straw colored.. if it's clear.. then you drank too much water.. if it's dark yellow you drank too little. Workouts are mostly optimum when you're fully hydrated. Drinking water right before your workouts doesn't work.
I would suggest scrapping the sprint day and make the three days strictly resistance training you could do pull/push/legs and for sure eat more
I'm with the majority here: Get a better training routine.I only train 3 days a week but train hard and heavy. old school 3 day spilt, chest, back, legs and can tell you I am friggin starving by mid day. I'm hungry because my body is say you'd better feed me, so I do and allot. I just don't do carbs until later.Still dropping BF and making gains every time in the gym.Bottom line: if you are not hungry, you are not working hard enough.
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