Quote:
Originally Posted by flamesrule_kipper34
So:
I'm 6'0, 165lbs here and I've definitely hit a rut. I used to be fairly obese at 200lbs in my younger days and then lost an insane amount due to health issues and was down to 140 about 1.5 years ago. Up until 1.5 years ago I only did cardio and never hit the gym for any meaningful weight lifting, so getting up to 165 has been a lot of work for me (of course not all of it is lean muscle).
And I think my eating regimen is a much bigger factor than my working out regimen (but likely a combination of both as my workout regimen may be a bit stale with diminishing returns at this point...).
I lift weights 4-5 times a week and two days of floor hockey (roughly 1.5 hours a lifting workout and 40-60 minutes of hockey), do a circuit of compound exercises and attempting to increase my weights as frequently as possible (but typically once every two weeks to 4).
Workout includes, 3 sets of every exercises and 8-15 reps depending on the exercise.
Shoulder shrugs, floor presses, standing bicep curls, seated bicep curls, standing hammer curls, tricep extensions, lawn mowers, weighted sit-up. Followed by 15 min of core stretches/exercises. I've tried to target my arms a lot more as this is definitely the area where size/mass is not noticeable and my chest has gotten the largest size/mass and I'm having great difficulty adding to my arms.
I have a fitbit so I track how many calories I'm eating and burning, typically it's 3000 cals in and out.
I'm reluctant to add 'weight' and calories since I'm trying to get leaner but it's frustrating since doesn't seem to be happening and I'm not wanting to go into a deficit since I'm not wanting to lose my gains. So I'm just in this lull period, not sure what to do eating wise.
I aim for 150-200g of protein a day, I'm a vegetarian so a large portion of that is through lactose-free milk and a protein bar a day and then soy-based veggie products for the remainder.
Any tips, help or advice to help...would love to get leaner, would love to maximize my gains (notably on my arms)...so kind of a sporadic post apologies in advance for that.
|
At 6' and 165lbs I would definitely not be trying to get leaner.
You need more compound workouts in your routine. These should be the focus of every day in the gym. They don't target the arms, but will increase your overall muscle development. Then you can throw exercises that target your arms (IE isolation exercises) on top.
By compound workouts, I mean workouts that target large parts of your body: squats, deadlifts, bench press, military press, rows, etc...
Your current routine is not going to get you anywhere. Especially if you have naturally long muscles, which is generally true of people your height and weight.
Here's a good split:
Day 1: Leg/shoulder: Squats or deadlifts, military press, shrugs, donkey kicks, Lateral raise, etc..
Day 2: Back/triceps: Rows, tricep extensions, chin ups, reverse flys, skull crushers, etc...
Day 3: Chest/bicep: Bench press, bicep curls, pec flys, hammer curls, incline press, wrist curls, etc..
The idea is to get one big compound workout on a major muscle group in a day, and then fill the rest of your routine with 5-7 smaller more isolation area workouts. Get proper instruction on lifts like squats and deadlifts.
I'd also say a lot of your "core" work might be a waste of time. The best way to build a strong core is heavy squats or deadlifts. Once again, get proper instruction, and don't go too heavy too early.
Others in here are going to disagree with me, but I think you should bulk up to 180lbs. If you do that with proper compound workouts, you should notice large increases in size and strength.