KillaKali said:
Cardio for about 30-45 mins along with basketball for about an hour. Sometimes more.
Sit ups - 10 set of 30
Bench - 10 sets of 15
Curls - 10 sets of 20
Dips - 10 sets of 20
200 diamond push ups after evry work out as well. I fux with some other machines but I dont know what their called.:dead:
WTF?
This is why your not gaining any weight man. Too much cardio, and for the limited weight training you do, it sounds like you are not using NEARLY enough volume as you need. 10 Sets of 15 for Bench? What!?!? That's crazy wrong dude. Anyways, You'll need to be eating 3-4 times your regular caloric intake to gain anything while doing THAT much cardio. And with a really fast metabolism. If that. And with such an under-developed routine like that, good luck! That routine is pretty much useless as far as mass and lean, solid muscle gain goes. You need to use a split and you need to use free weights.
An example of a split I would recommend for you would be something real simple like:
Day 1: Legs & Shoulders
Day 2: Rest
Day 3: Back & Biceps
Day 4: Rest
Day 5: Chest & Triceps (Cardio In The Morning)
Day 6: Rest
Day 7: Rest
You can put a cardio session on one of those days, or two if you'd like. Just don't put cardio on leg day or the day after leg day. You can also throw your abdominal/oblique type workouts in there somewhere. You only need to train your abdominals/obliques once a week, just like ANY other muscle, there's no need to train it more than once a week. If you REALLY like push-ups, do them on CHEST DAY, and do them at the end of your chest routine until you hit failure. Otherwise your wasting your time with those. And as far as abdominals, try some weighted crunches dude.
Remember, if your doing CARDIO while trying to GAIN weight, you won't have much LUCK. That's just not how it works, this is a science, a simple science, but a science at that. Cardio = more calories burned. More calories burned = more you have to eat to compensate. If you don't eat more to compensate for those lost calories = you don't gain weight. And right now your burning way too many calories, and probably not even eating enough calories to begin with. Your routine is really, naive in a way.
Tips: Don't train two major muscle groups in the same day. Notice on the split above, I paired large muscle groups with smaller muscle groups. I also put the large muscle groups before the smaller groups. This is because you want to train your largest muscle for the first half of your session, once failure is met, move on to the smaller muscle and train that to the fullest. Unless your trying to pre-exhaust yourself intentionally, always train larger muscle groups first.
Keep workouts to 45-60 minutes super high intensity and volume. Any longer and you'll be wasting your time buddy.
Use proper form. Don't take a heavy weight and try to lift it in a proper amount of reps and sets just for your ego. Your trying to gain muscle, not inflate your ego, so, keep the weights controlled. You want an amount of weight that will challenge you, to a point by around the 8-10th rep, you reach failure and can't lift it. You'll want 3-4 sets for smaller muscle groups, and for large muscle groups, especially legs, you can get away with a few more sets if you like. As far as volume, don't pick a weight too heavy where you sacrifice form. You also don't want the weight too light. So, experiment.
Exercises I recommend, real quick:
Legs: Barbell Squats, Hack Squats, Leg Press, Calf Raises, Lunges, Etc.
Back: Pull-Ups! That's right. Wide-grip pull ups. Palm facing forward preferably. If you can get down on your pull ups, you will see gains.
T-Bar Rows, Lat Pull-downs, Seated Rows, and Deadlifts! Infact you can take 3-4 sets each of just Pull-Ups, Deadlifts, and T-Bar Rows for Back day, totaling to about 10-11 sets for just one main muscle group, about 45-55 minutes long, and make some serious gains in your back and overall body.
Chest: Wighted Dips, Dumbell bench press, Barbell bench press, Dumbell flys, etc.
Shoulders: Military Press, Arnold Press, Dumbell Lateral Raises (Side, Front, Back) For back lateral raises, you should be seated and leaned over. You can also use cables.
Biceps: Barbell curls, Alternating dumbell curls, Preacher curls, Concentration curls, Cable curls, cable curls are excellent especially since you can change the weight so easily, you can do all sorts of pyramids to hit failure.
Triceps: Skull crushers, Close-Grip Bench press (I love this exercise), Standing tricep extensions, cable extensions, Tricep pushdowns, etc.
One exercise I left out was Shrugs (To hit the trapezius muscle). And you can either put that on Back day or Shoulder day. I prefer putting it on Back day.
Remember there are MANY variations to each exercise, many exercises that can be performed with a dumbell can be performed with a cable machine. Don't be afraid to use free weights, but don't be afraid to use MACHINES either. Machines are important because they are designed to hit the targeted muscle while giving the supporting muscles time off. This means that if you use a machine and you go to failure, your more likely to put the intended muscle group to failure, before the supporting groups. Which is what you want. When you use free weights, sometimes your supporting muscle groups reach failure before the MAIN muscle group does. This can be due to many reasons, the main reason is bad form, so make sure you practice form. And always start your routines off with free weights, you want to start using machines closer to the end of your workouts, so you can properly get all those muscles to failure. It's real simple.
Good luck dude. Hope this helps ya'll out there. Just some basic advice. I'm sick of writing about all this though lol, so I'm out.
Samos
PM me if you have any questions.
