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Originally Posted by DJDIGGLER

You don't have any leg or back workouts in your program. Thats where I messed up too. Your back and legs have the biggest muscles in your body and release mass building hormones when you workout. If you don't include them in the mix, then your cheating your body out of growth potential.

very true!! good point

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Originally Posted by Yesyesyesclm

My workout is Monday Chest
Wed Shoulders/Traps
Fri Bi's and Tri's

You MUST do legs and back. Everyone else has the diet covered. How about:
Monday-Back/biceps/traps
Deadlifts
dumbell rows
pulldowns
dumbell curls
cable curls
BB shrugs

Wedneday-Chest/triceps/shoulders
BB bench press
Incline DB press
Military press
side laterals
skull crushers
cable pressdowns

Friday-legs
Squats
Leg press or hack squats
Weighted lunges
straight leg deadlift
leg curl
standing calf raise/seated calf raise

TweetAgain thanks for the advice....

One of the hardest things for me to do is rest as I have an 18 month old son and a 4 month old son so I never get a good sleep at night..

Can anyone suggest a 3000 cal daily food plan for me? I try to work out cals but a lot of food I have to guess (chicken breasts etc).

I read an article on what Arnie used to eat and thats like a weeks worth in a day, couldnt do that just yet!

I have fu*ked up knees so I cannot work my legs until they are fixed. Dont even know whats wrong with them yet! They just lock up loads and crunch.

Whats the best things you can do for your back?

Thanks

CLM

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Originally Posted by Yesyesyesclm

I have fu*ked up knees so I cannot work my legs until they are fixed. Dont even know whats wrong with them yet! They just lock up loads and crunch.

Whats the best things you can do for your back?

Thanks

CLM

it is going to be tough to gain weight if you don't squat. believe it or not, your arms will get bigger from squatting and deadlifting. those two movements are a catalyst to test production, increase your aerobic capacity, and are frankly exercises that will change your body composition. you don't see too many massive bodybuilders who haven't put their time in the squat rack.

as for back- row, row, row. a good back workout would be:

3 sets wide grip chins
3 sets barbell bent rows
3 sets dumbell rows

those three exercises are responsible for more back width and thickness than any others (barring the deadlift).

also, squats and deadlifts, when done properly, are GOOD for your knees. go see a doc and determine what the problem is; if he gives you the green light you can rehab your knees with a good squat/deadlift regimen.

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Originally Posted by Yesyesyesclm

Again thanks for the advice....

One of the hardest things for me to do is rest as I have an 18 month old son and a 4 month old son so I never get a good sleep at night..

Can anyone suggest a 3000 cal daily food plan for me? I try to work out cals but a lot of food I have to guess (chicken breasts etc).

I read an article on what Arnie used to eat and thats like a weeks worth in a day, couldnt do that just yet!

I have fu*ked up knees so I cannot work my legs until they are fixed. Dont even know whats wrong with them yet! They just lock up loads and crunch.

Whats the best things you can do for your back?

Thanks

CLM

do u have a fast metabolism?

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Originally Posted by Yesyesyesclm

... I have an 18 month old son and a 4 month old son so I never get a good sleep at night....

Congrats on your sons! Think thats enough for now?

[QUOTE=edvedr]

Originally Posted by Yesyesyesclm

...Im 27, weight about 160lb and bodyfat is around 20%.

What is your height?

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Originally Posted by Yesyesyesclm

I have fu*ked up knees so I cannot work my legs until they are fixed. Dont even know whats wrong with them yet! They just lock up loads and crunch.

CLM

You should have them checked. I have a feeling that your legs are just really weak.

TweetProbably is cos of my weak legs.......they even hurt when i do crunches?


I'm a short ass at a measly 5 ft 6 and a 1/2.

Had a good session yesterday - switched up the orderand reps etc and got a real good pump so thanks!

Anyone got me a diet plan then?

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Originally Posted by Yesyesyesclm

Probably is cos of my weak legs.......they even hurt when i do crunches?

So, start working on them!

TweetA very good diet plan is in the book Body for Life by Bill Phillips. I don't completly agree with his training routines but his diet plan I believe is top notch. There is a chapter in the book on what to avoid and what to consume. good luck.

TweetEVERYONE HAS COVERED ABOUT EVERYTHING....MAKE THE CHANGES SUGGESTED AND YOU WILL BE SEEING NEW GROWTH AGAIN.