Weight lifting questions

[FFactory0x]

Basically i have been hitting up the gym off and on for a couploe of years. I recently got back into it a lot. 3-4 days a week. I have a moderetly slow metabolism. I used to weigh 215 5 years ago but cut it for some reason and have been 170-180 ever since. I am 6'.
Anyway my workouts are usually 1 hr and consist of 1 main body part each day. I also do 3 sets of everything doing 8 reps each. I start 10 under my highest for 8 and go to my highest for 8. Weights are listed below

Example scedule. (BTW i add 5 each set)
Monday - Bench 210-8 215-8 220-8
Incline - 150- 8 155-8 160- 8
Decline - 180-8 185-8 190-8
Cables 50-8 55-8 60-8
Tricepts 50-8 55-8 60-8

Wed. Standing dumbell curls (each hand) 35 40 45
Preacher 80-85-90
consentrated 25-30-35
skull crushers 45-50-55
cable curl 85-90-95


Thurs. Lat pull downs in front 115-120-125
Seated row 110-115-120
Dumbell raises (out to the sides standing up) 20-20-20
Raises straight out 20-20-20
Consentrated machine pull downs (plates on sides)185-190-195
Dumbbell rows 50-55-60

Now I usually then do something Sat like bench again or whatever is next in my routine. If i finish Thurs with back, sat ill do curls etc.

I then repeat. Days vary.
I relaly havent seen much gains other than lifting the same weight and increasing a bit. I havent gotten huge (a tiny bigger). What am i doing. I want to be tight and get bigger and cutter

I usually sleep 7-8 hours a night and eat chicken salad hogie or sausage egg and cheese or tuna hogie for lunch and not much at night. I dont drink reg soda and only diet. Should i eat pasta or what. Wont i pack the lbs back on though since it seems carbs kill my system and make me gain weight. I mean i did lose a lot by cutting out sugar.

 

[halik]

Originally posted by: FFactory0x
Basically i have been hitting up the gym off and on for a couploe of years. I recently got back into it a lot. 3-4 days a week. I have a moderetly slow metabolism. I used to weigh 215 5 years ago but cut it for some reason and have been 170-180 ever since. I am 6'.
Anyway my workouts are usually 1 hr and consist of 1 main body part each day. I also do 3 sets of everything doing 8 reps each. I start 10 under my highest for 8 and go to my highest for 8. Weights are listed below

Example scedule. (BTW i add 5 each set)
Monday - Bench 210-8 215-8 220-8
Incline - 150- 8 155-8 160- 8
Decline - 180-8 185-8 190-8
Cables 50-8 55-8 60-8
Tricepts 50-8 55-8 60-8

Wed. Standing dumbell curls (each hand) 35 40 45
Preacher 80-85-90
consentrated 25-30-35
skull crushers 45-50-55
cable curl 85-90-95


Thurs. Lat pull downs in front 115-120-125
Seated row 110-115-120
Dumbell raises (out to the sides standing up) 20-20-20
Raises straight out 20-20-20
Consentrated machine pull downs (plates on sides)185-190-195
Dumbbell rows 50-55-60

Now I usually then do something Sat like bench again or whatever is next in my routine. If i finish Thurs with back, sat ill do curls etc.

I then repeat. Days vary.
I relaly havent seen much gains other than lifting the same weight and increasing a bit. I havent gotten huge (a tiny bigger). What am i doing. I want to be tight and get bigger and cutter

I usually sleep 7-8 hours a night and eat chicken salad hogie or sausage egg and cheese or tuna hogie for lunch and not much at night. I dont drink reg soda and only diet. Should i eat pasta or what. Wont i pack the lbs back on though since it seems carbs kill my system and make me gain weight. I mean i did lose a lot by cutting out sugar.

well do you wanna gain mass or do you wanna cut? Generally those two are mutually exclusive

 

[FFactory0x]

Gain mass but be tight, not flabby, not that i am. Like lose a little around the mid section. I mean how much of a difference is there

 

[Zim Hosein]

http://www.geekfitness.com

 

[BRObedoza]

i never liked geekfitness. try johnstone fitness forums or discuss fitness forums. There's actual content on those.

 

[MaxDSP]

Originally posted by: sleepmachine
i never liked geekfitness. try johnstone fitness forums or discuss fitness forums. There's actual content on those.

that second one seems like a great resource, I might sign up, thanks for the link

 

[kermalou]

how about Fitness Made Simple by John Basedow

http://www.fitnessmadesimple.com/

 

[alkemyst]

If you are doing the same 'reps' and increasing the wieght at the same time you are not really pushing yourself.

I forgot about numbers a long time ago...I focus on 8 is good and if I am doing 12+ on a non-warmup bad mostly.

My workouts though are intense enough that I can go plump to cut in three months an hour or so a day.

 

[SP33Demon]

Alright, here's what you need to do: Your Monday's seem fine, but add your skull crushers in the tri routine from your bicep day, there is no need to do a tricep exercise on bicep day. Next, switch this chest day to FRIDAY. Also, do 4-6 reps and not 8, by adding enough weight to reach muscle failure in this range. It will increase muscle motor units and fibers recruited, you will pack on mass much quicker.

Mondayeadlift, traditional or sumo style. 3X 4-6 range. All back exercises like bent rows, lat pulldowns, etc.

Tues: Hardcore cardio, go all out on the recumbent bike for 25 minutes to a half hour. After you're finished, do your abs.

Wed: Do Squats/Legpress/Bi's. Do squats and leg press first since they will require more focus. Bi's come last.

Thurs: Same cardio as Tuesday.

Friday: Your original benchpress workout from Monday, and all tricep exercises. If your abs have healed from Tuesday, do them again.

Weekends: OFF

Nutrition: Always eat a high carb and protein meal after you work out, and incorporate Whey protein into your diet as well. I would recommend EAS MyoPro Whey from vitaglo.com, they're only $20/5lbs shipped and get the job done. If you have more cash to burn then get Optimum.

This will bulk you up into an animal, trust me. It adequately spaces out all the major body parts and gives them adequate time (a week) to heal before cycling through again.