[Tr0jan]

Hey Everybody!
I'm new here but was after some help/tips on my upper body & calves.
First some Background info.
I am 18, 183cm (6ft), 82kg (181lb).
I started going to the gym in June 2007 and started bodybuilding (natural) in December 2007.
My Days are like so:
0800 - 1 cup oats, Protein Shake (26g Protein, 14g Carbs)
1200 - 2 slices wholemeal grain bread, 1 slice chicken/beef
1500 - 2 slices wholemeal grain bread, 100g salmon
1800 - Dinner (Generally Pasta, Rice or Potato)
1900 - Gym with Protein Shake (26g Protein, 14g Carbs)
2100 - 210g Baked Beans, 2 Eggs
2300 - 250g Low Fat Cottage Cheese

Now back to the problem:
1. Chest: Strength & Size Problems
I started bench press on 40kg, within 2 months I was benching 60kg. But since then it has stayed at 60kg (that's 6 months!).
Since then I have tried bench press variations like using dumbells and doing it in the powerlifting style.
But every time I return to bench press I still need a spotter for 60kg.
My sets are like so (since December 2007):
1. Warm-up
2. 12 reps
3. 10 reps with increased weight
4. 8 reps with increased weight
5. 6 reps with increased weight
Aiming for failure (or close to) on all sets.
I do this for Bench Press, Inclince Bench Press and Cable Pec Fly (not on the cable crossover machine) and in that order.
This is the chest workout I did last week.
4 Sets Bench Press, 6-12 Reps
4 Sets Incline Bench Press 6-12 Reps
4 Sets Decline Bench Press 6-12 Reps
2 Drop Sets DB Bench Press - 12.5kg, 10kg, 7.5kg, All Weights to Failure
2 Drop Sets Cable Pec Fly
I know I shouldn't have mixed low reps & high reps together, but on my bench press it felt like I was doing more work with my Glutes & Back than i was with my Chest.
Any Suggestions?

2. Shoulders: Strength & Size Problems
The same problem as chest, next to no gains in strength or size.
My sets are structured in the same way as chest, doing these excercises in this order: Seated Shoulder Press, Lateral Raise, Rear Lateral Raise. All with Dumbells)
Recently I changed to a rep range of 12-16 doing these excercises: Upright Row (With Barbell), Front Raise, Lateral Raise, Rear Lateral Raise, Cable Lateral Raise. In effort to add size to my Lateral Deltoids.
Can I expect results from doing that? Or am I doing something drastically wrong?

3. Calves: Size Problems
Well this is one big cliche if there ever was one.
My Calves suffered neglect for a while, but I'm determined to change that.
I did some google research on methods to build Calf size and ended up with a calf workout like so:
4 sets standing calf raises (feet together, feet 24inches apart, toes together heels apart, heels together toes apart). All with 120kg, done relatively quickly with full ROM, 16+ reps until failure
4 sets seated calf raises (feet in same position), 20kg, 4 second concentric, 4 second eccentric, slow continuous movement, full ROM, until failure.
Only did this once so far, am I going along the right track or have I been led astray?

It may be worth noting that my Traps & Quads are gaining strength & size quickly with a rep range of 6-12.

Any feedback is much appreciated.

[ZackKnight]

well for one I can pretty much see you're over training your chest. I think I may have the same problem, but I'll deal with that later haha. Doing 20 sets for chest is only really doable if you're on gear or one of the pro's, which all pro's are on gear so that's why you see guys like cutler and coleman doing 20 to 25 sets per bodypart. U need to lower the sets and up the weights. The thing that has helped me build my chest the most is cable flyes. It gives me the best pump and helps to build strength and overall mass in my chest at least.

If you want to increase shoulder size IMO the best way is to do a WIDE grip upright row. It'll work the medial head of the delts and will give you a much wider appearance. You could just as well do your rear delts on your back day because they're involved in a great deal of back exercises. You also definitely wanna do some overhead presses. Those are going to build ur delts the most without a doubt.

You're looking good on calves, but instead of like measuring feet apart just do it about shoulder width. If you go more towards the medial side then u'll work more of the medial head, and lateral would work the lateral head. You also may wanna do calf presses (i guess that's what you'd call them) on the leg press. You can do a lot more weight and it'll help build ur calves hardcore. I'm quite short, but with all of that my calves definitely look damn near like my quads. You'll without a doubt do really well with all of this as a start.

Keep on lifting man. It takes time to grow, but it's worth it.

[TheWall]

First off, you should probably eat more protein. Are you an ectomorph, seems as if you are. I would recommend increasing your food consumption. Aim for 18-20 calories per pound of body weight, more the better. At 181lbs you should aim for 1-1.5g protein/lb body weight, this will give you a good base. You are not consuming enough carbs either from what I can tell. Personally if you are a hard gainer, I found a 2:1 or a 1.5:1 carb to protein ratio works best. I wouldn't be to concerned with that fat intake either, you are probably still lean. I see your time 1800 meal is just carbs, thats bad. You do not want to go into a workout with just carbs and no protein. Fruit, veggies... stuff like that you might want to work into your eating.

Since you are new at this, use basic power movements. Flat bench, squats, and deads. Include barbell curls, overhead military presses (dumb or barb), and some close grip bench press. These are just power movement thats should start every workout.

Your chest is being over worked. There is no reason to do as many sets as you do. Try the basics, flat bench, incline, and some flys. These will give you good mass quick.

Shoulders, use a heavy military style press, either barbell or dumbell. Also different grips help you hit different areas. Try doing some side laterals or front raises and see what hits the area the best.

When you become more advanced and start to notice changes you can try some different workout methods. Such as rest-pausing, negatives, etc.

As for calves, calves are a genetic thing. Do calves twice a week if you can and it doesn't both you to much. Some people have naturally HUGE calves and others don't, you just have to work harder.

Since you are 18 I would also recommend maybe a basic creatine mix or BCAA mix. Definatly a multi at least.

Other than that, drink alot of water, eat alot of food, and lift some heavy weight.

Hope It Helps,
TheWall

[Tr0jan]

Some things I forgot to mention.
My meal at 1800 normally has a pasta/rice/potato base, and is more often than not with vegetables, and frequently with meat. My meal at 1200 will normally include lettuce and tomato aswell (whole leaf of lettuce, whole tomato) I dont count the protein at 1200 or at 1800, but without those meals I'm already around 2g protein per 1kg of body weight. My Current diet is 35% Protein, 55% Carbs, 10% Fats
My Daily Caloric intake was over 3000 at one stage (still less than what a calculator had recommended) but I was putting on 1.5kg a week, and noticing it - in fat. Since then I cut out some carbs and have been steady at putting on 0.5kg a week - and still losing fat. (I've never done a proper cut so still losing the easy fat).
I've been starting every workout with a compound excercise since December 2007 (Deadlift/Stiff-Leg Deadlift/Squats/Bench Press/Shoulder Press/Narrow Press/Seated Cable Chinup - More weight freedom than bodyweight chinups)
I've been doing flat bench press, incline bench press and flys for months on end - to no avail. Bench stuck at 60kg, Incline stuck at 55kg, flys stuck too. The reason I did so many sets was in attempt to damage my chest something horrible, whether it would gain strength or size isnt an issue, just want something to happen.
I also have USANA Mutlivitamins every morning and drink 1-2 glasses of water per hour, and dont drink anything but water. Tests also indicate I'm between Ectomorph and Mesomorph (i fell in the middle area on some of the multiple choice answers so tested a few times)

[<3Frosty]

How much sleep are you getting a night?

[titty]

yh sleep and 20 sets that alot do 12-15 sets best dumbell bench press and for shoulders heavy of laterial raises ilitery and upright rows oh and eat more lmao

[<3Frosty]

Originally Posted by titty

yh sleep and 20 sets that alot do 12-15 sets best dumbell bench press and for shoulders heavy of laterial raises ilitery and upright rows oh and eat more lmao

Is there something wrong with your keyboard?

[Tr0jan]

Originally Posted by <3Frosty

How much sleep are you getting a night?

8 hours or more.
Friend at the gym (6ft6, 132kg, 12% BF, whose muscles - while relaxed - are harder than mine when tensed) recommended I do nothing but dumbells for any chest work. So I'm gonna go with it and see where it takes me

[TheWall]

... Nothing but dumbells?

I would never recommend this to anyone. Switch it up, if you do a flat bench barbell, do an incline dumbell.

You need to mix it up to hit everything or else you'll never grow.

IMO,
TheWall

[I 4m Legend]

I would stay away from the pec dec and stick to dbs for flyes. Also for shoulders your probably not building as much mass as you want because your not doing enough power or press movements. All but your db press are isolation movements. Try doing overhead barbell press free or on smith or arnold presses. IMO the only things I would keep in your routine is db overhead press and upright rows. Use lateral raises sparingly. You want to throw those in when your trying to sculpt the delts.

[Tr0jan]

Originally Posted by I 4m Legend

I would stay away from the pec dec and stick to dbs for flyes. Also for shoulders your probably not building as much mass as you want because your not doing enough power or press movements. All but your db press are isolation movements. Try doing overhead barbell press free or on smith or arnold presses. IMO the only things I would keep in your routine is db overhead press and upright rows. Use lateral raises sparingly. You want to throw those in when your trying to sculpt the delts.

Yea the other day I changed my shoulder routine. I start with Cleans + Military Press, then move onto upright rows, both for 4 sets. Then move to doing 3 sets of front raises, lateral raises, and rear raises. Now that you mention it I think I'll add in Arnold Press instead of the raises. Takes it down to 3 compound exercises and makes it easier to fit in another body part in the same day