I need help with figuring out how to gain size despite my cardio commitments and genetics. My workouts leave me sore but I fear plateauing particularly by overtraining. I take Meal Replacement protien and Glutamine as well as month at a time cycles of Creatine. I am lookin for any help, even slight modifications to my current schedule and I am very flexible to meet whatever changes as is my schedule.
I also don't feel like I've gotten a good lift unless I'm really burned because with my metabolism comes a lot of energy. Thanks!
Sunday - Basketball/Running (6-7 pm)
Bi's and Tri's (830-930pm)
Supersets
1. Curling machine
Tricep machine
2. Hammer Curls
Tricep pulldowns
3. Incline curls
Seated Dips with 45lb. on lap x3
4. Standing curls (3 sets of 21's
Skull crushers (3 sets of 21's)
Monday - Martial Arts (very intense cardio) 7-830 pm
Tuesday - Shoulders + Legs (6 - 7 am)
Squat pyramid
Lunges
Leg ext. (supersets with...)
...Leg curls
Standing calf raises
Seated calf raises
Military press
Lat pulls
Lat raises
Front Raises
Shrugs (from 75 lbs up 5 every set to failure usually around 155)
Wednesday - Abs, Chest (8 - 9 am)
Four set vaired ab workout
Flat Bench
Decline bench
Inlcine Curls
Flat bench flyes
Dips and Push-ups to failure
Thursday - OFF
Friday - Back (7 - 8 am)
Pull Ups
Lat pull (palms up)
Incline reverse flyes
Upright rows
Cable rows
T-Bar rows
Bent over rows
Deadlift
Saturday - Martial Arts x 2 (very intense cardio) 11 - 12, 1 - 2 pm
I also don't feel like I've gotten a good lift unless I'm really burned because with my metabolism comes a lot of energy. Thanks!
Sunday - Basketball/Running (6-7 pm)
Bi's and Tri's (830-930pm)
Supersets
1. Curling machine
Tricep machine
2. Hammer Curls
Tricep pulldowns
3. Incline curls
Seated Dips with 45lb. on lap x3
4. Standing curls (3 sets of 21's
Skull crushers (3 sets of 21's)
Monday - Martial Arts (very intense cardio) 7-830 pm
Tuesday - Shoulders + Legs (6 - 7 am)
Squat pyramid
Lunges
Leg ext. (supersets with...)
...Leg curls
Standing calf raises
Seated calf raises
Military press
Lat pulls
Lat raises
Front Raises
Shrugs (from 75 lbs up 5 every set to failure usually around 155)
Wednesday - Abs, Chest (8 - 9 am)
Four set vaired ab workout
Flat Bench
Decline bench
Inlcine Curls
Flat bench flyes
Dips and Push-ups to failure
Thursday - OFF
Friday - Back (7 - 8 am)
Pull Ups
Lat pull (palms up)
Incline reverse flyes
Upright rows
Cable rows
T-Bar rows
Bent over rows
Deadlift
Saturday - Martial Arts x 2 (very intense cardio) 11 - 12, 1 - 2 pm