Overtrain?

[ricknash]

Hey guys.
I wouldn't realllly call me a beginner, but most of u prob would. Im 18, 5'6, 145, max bench 205. When iwas 14 i kinda worked out a bit even though i rpob shouldnt have cuz i was just a little kid, then when i was 16 i tried again, got decent strenght, laziness took over and stopped. last year for about 3 months i worked out hard, no AAS just creatine and went from 5'6 138 to 152 with a lil fat. after that i partied harrrd all summer, sleeping over at my buddies, eating liek 1 meal a day, seriously. In Septmeber i was 137.5 and since then been working out 5 days a week, harrrd, and mostly upper body just doing running, hockey, squash and the bike, maybe a bit of leg press/dead lifts for leg but rarely, please dont run me down for this, i no its bad, and hopefully in lie amonth ill get some d-bol and work out killer hard, mainly on my legs.
what i wanna know is this: i read a lot about overtraining body parts and shit and kinda blew it off. I am getting a bit stronger and bigger, but not as much as i hoped. For 2 months i did:
Monday: 5x5 normal bench, 5x5 incline flyes, 3 sets/5reps of pec dec flyes and 2 sets/15-20 reps of dips.

Tuesday: Arms: 5x5 dumbell curls, 6x5 incline bench curls(3normal pronated/supinated curls then 3 maxed out hammer curls on the inclien bench), 5x5 preacher curls and then some sets of my variation of 21's (instead of 7 low curls, 7 high curls then 7 full curls i do 3 low, 5 normal, 3 high) - Tri's = 5x5 skull crushers, 5x5 pulley pushdowns

Wednesday: Back: 5x5 Upward Barbell Rows, 5x5 dumbell laterals, 5x5 shoulder press, and 5x5 on that row machine with the angled barbell with weights on one end that u lift upwards; sorry dont no what its called.

Thursday: Chest

Friday: Arms
each with some squash and running done.

if i went on teh weekends thats when i'd do legs.

point is, am i overkilling my arms? i'm not getting the strength and mass gaisn i expected.

also, i eat reallllly healthy, no more drinking, smoking, fast food. i take some of these heavy duty vitamins i got at the GNC twice a day. problem is i eat only 3 decent sized meals a day cause i got a fuckin tiny stomach after eating liek once a day in teh summer haha, but i alos lost like all my fat.

HELP! what can i do to imrpove this, thanx

 

[BRICK]

1st and most importantly, DONT USE D-BOL OR ANY AAS (Anabolic/Androgenic Steroids)!! You are only 18 and have not reached your full height. You will stunt your growth if you do this. Most men dont reach their full height till around 21. Dont fuck it up. You're only 5 ft 6. Besides, you need to train for many years consistently and get the absolute most out of your body NATURALLY....Then and only then should you consider chemical assistance. And yes, you are doing way too much for biceps. You only need about 8 sets and two exercises (4 sets per exercise). You need to do some reading about proper training. Arnolds's Encyclopedia of Bodybuilding has everything you need. I also think you are training too many days. Try 3 days per week (every other day). One body part per wk. Example: Mon:Chest/Tris, Wed: Shoulder/Bicep Fri: Back/Legs. Remember, you grow when you're not in the gym, not while you're working out. If you dont recover, you dont grow. Less is better. One last thing, dont overdue it on the cardio. ie squash, running, etc. It is very difficult to gain size and strength if you are doing too much cardio. Decide what's most important to you. Good Luck!

 

[hendrixsolo]

yeah, what brick said.

like it or not, you are a beginner. you've only been working out solid for a year, your max bench is low and you probably don't know your max squat because you don't do them.

roids will not help you. I know you think they will, but they really won't. Try eating everything (good and bad) and do bob's 5x5 system.

 

[freak]

throw the dbols away son.

As a teenager your hormones are through the roof, and will be for a few more years.

Take advantage of that,and just remain consistent in eating and lifting.

more food + more weight [lifting] + rest = more MASS

food is the most powerful ally you have right now, besides getting in some forced reps.

dbols are going to shut your natural test production down son. That means you will not be achieving any erections, and you'll also go through some emotional lows after discontinuing the dbols.

lets think of this in a teenagers point of view for a second - how embarassing would it be for you if a girl told her friends,that you couldn't get a hard on when the two of you were fooling around. It would spread across the neighborhood like fire. There would be so many peeps fucking with you. And last you'd be scarred for life, and probably seeing a shrink, throwing away your hard money.

dbol= NO [ wait a few YEARS ]

peace

 

[Bob Smith]

Arnolds's Encyclopedia of Bodybuilding has everything you need.

Everything you need to get a fire started in the fireplace. For real information, Arnolds book is completely worthless.

Rick, read the stickies titled "Tribute to JohnSmith" and the 5x5 sticky. That will show you what an effective workout looks like. If you followed the 5x5 for 6 months, I would bet money that you would go from what, 140 pounds to 170-180, all natural.

AAS arent your answer. Learning how to workout and eat is.

 

[ricknash]

holy fuck, thanx guys

2 Q's:

are there more mild AAS i can take that wont fuck with me, or what about supplements etc?
&
what about clen? i wanna lose my remaining fat (pectorals are chubby kinda, and then i coudl always burn off the slight excess fat on my abs) i wanna do this because i read on pharmanabolics that it is very good for increasing strength and cutting fat with low to none anabolic effects.

thanx guys

 

[Bob Smith]

You dont need AAS right now. Youre only 18, you dont have a good lifting program, and at 145 you can progress very well naturally over teh next 12-18 months. You could pretty easily add 40+ pounds during that time without touching AAS. If you want to use some supplements, then stick with protein and creatine.

 

[BRICK]

Everything you need to get a fire started in the fireplace. For real information, Arnolds book is completely worthless.

What is your reasoning for saying this book is worthless?

 

[Bob Smith]

What in it has any value? Almost nothing. The workotus are retarded and certainly not for naturally lifters. The diet information is old. the pictures and Olympia history you could probably say has some value. But as a reference book for nutrition and exercise, its worthless.

 

[ricknash]

Hey guys thanks a fuckload. I will for sure not touch any AAS for about a year. I am still growing, slowly, and i think once i'm around 5'9, 170 i'll reconsider. Thanks again.

also, for chest days, should i be doing my 5x5s on a flat bench, incline or decline bench? i am no longer exeriencing as big of gains as i was liek 3 weeks ago doing flat bench 5x5s.
& exactly how effective is the Pec Dec Flyes?

lastly, what are the 3or 4 most effective excerszies for developing a huge neck (traps) i am currently just doing liek dumbell laterals and upward rows.

thanx again, cya guys

 

[BRICK]

"thanks a fuckload"? Do you kiss you mommy with that mouth!?
It might be time to change things up if you've been doing 5x5s for awhile. Maybe go to 4 sets of 6-8 reps. I would do flat bench, incline bench, cable flyes or dumbell flyes and do dips either with chest or for triceps....since it hits both muscle groups. A closer grip on dips will target more tris while a wider will target more chest. I dont really care for the old style (nautilus) pec deck since it puts much strain on the shoulder joint
Make sure you rest 2-3 minutes between sets on the compound exercises, ie. flat bench press, incline bench, dips, etc. (the definition of a compound exercise is one that works more than one joint at a time vs. an isolation exercise with only works one joint. Tricep pushdown is an example of an isolation movement. Hope I answered your questions. Keep up the hard work! Oh..i almost forgot your last question....huge traps? Heavy shrugs should do the trick. Upright rows are decent too but can cause rotator cuff damage. If you must do them, be careful and stay on the light side (12 reps)

 

[ricknash]

awesoem man thanx

 

[Bob Smith]

also, for chest days, should i be doing my 5x5s on a flat bench, incline or decline bench?

You could do flat or decline on one day and incline on the other. I always juststuck with flat for both days.

i am no longer exeriencing as big of gains as i was liek 3 weeks ago doing flat bench 5x5s.

How are you measuring progress?

Are you going to failure on your sets?

& exactly how effective is the Pec Dec Flyes?

They arent. Theyre garbage.

lastly, what are the 3or 4 most effective excerszies for developing a huge neck (traps) i am currently just doing liek dumbell laterals and upward rows.

Deadlifts, hang cleans, high pulls, power shrugs

 

[tonyton]

bro. Please do yourself a favor. Do not use any kind of aas until you are at least 21. Do not listen to your stupid ass friends.

 

[J DUB]

Eat, eat, eat. Go to proteinfactory.com and order 10-20 lbs. of maltodextrin. Mix 1/2cup of this with 2 scoops of protein in water or milk 4 times a day for a while along with eating a lot of other food and you will put on serious weight.

 

[ricknash]

k thanx

i dont wanna put on serious weight. i wanna be cut but have sick muscle.
i'm pretty cut right now with good sized arms and chest its just i have some fatty build up under my nips and my lower stomach.
i am seriously considering some test+d-bol and or clen. fuck my height. i wanna be ripped and cut. in about in like 2 months of hard working out my max bench has gone from 190-205. is that good? i seriously need to lose that last little bit of fat on my chest and stomach and id be cut as fuck and in really good shape. being barely 5'7ish, 18 yrs old , low bf% not sure what tho, 143-145ish lbs. with like no leg muscle, thats dece. honestly, im so active, and zero fat has been zapped from my chest or stomach regardless of excersizes i do.

 

[Bob Smith]

Eat less.

Youve got fat chest and abs because youre not as lean as you think you are.

 

[hendrixsolo]

Eat less.

Youve got fat chest and abs because youre not as lean as you think you are.

exactly what bob said. just because you're active doesn't mean you'll get cut and have a low bf%. there are many endurance athletes who will maintain 12% bf despite running for hours a day. that's partially because the body isn't exactly designed to be below 9% bf, just like it isn't really made for a 1000lbs squat either. you have to work to overcome what your body is used to.

Tweak your diet, tweak your training, stay away from roids...you're just too small as it is.

 

[ricknash]

Eat less.

Youve got fat chest and abs because youre not as lean as you think you are.

trust me, im more lean than i think i am.
i am a perfectionist. most people would say im very lean. for fucks sake im pretty strong maybe not compared to you aas guys, but i havent been working out for long, im 5'7 145 and bench 205 thats pretty decent. it's just if i zapped that small amount of fat from my lower pecs, and that extra little bit on my lowest part of my abs id have a pretty sick bod.

toodles

 

[wildman1717]

Diet, training, rest are all you need at your young age. AAS's are just a tool and if the diet, training, and rest aren't in check, aas will not help much either. Quit trying to take shortcuts, if working out was easy everybody would be in shape.