I am 5'11" and 184 lbs. 28y/o. I have been lifting seriously for 1 1/2 yrs. and before that I was'nt very athletic. I work each muscle group 1xwk, broken over 3 days with a day off in between. The split is legs/shoulders, chest/tris, back/bis.

Legs: 16-18 sets
shoulders: 8-10 sets
chest: 12-14 sets
tris: 8-10 sets
back: 16-18 sets
bis: 6-8 sets
cardio: 45 min. 6xwk.
abs: days off 8-10 sets

My diet has gone from outstanding to shit. Partly due to financial and prtly due to 10 mos. of watching everything and not really seeing much difference and saying f*** it. I am still not as lean as I want or as big as I want and progress has been SSLLLOOOOWWW! (at least in my mind). I know I basically came from nothing (musclewise) and am much slimmer but I am still constantly looking for ways to speed up the process of losing fat and building muscle. I know it does'nt happen overnight and people tell me I've made dramatic leaps and bounds physically but it still is not enough when I look inthe mirror. I am not trying to turn this into another M1T thread but I started a cycle about 11-12 days ago. I took 10mgs. for 7 days and am now taking 20 and improvements are being made both visually and in strength. I've gained 4-5 lbs so far. I'm probably gonna knock it back down to 10mgs. though b/c I am paranoid of losing hair. If anyone has any advice regarding my workout please advise as mine is getting stale. Especially interested in bi's and back excercises. Love deadlifts. Bi's seem puny to me. thanks.

It seems like your cardio is a bit on the high side if you are looking to put on more muscle. You might think about cutting back a little. That could be hurting your progress.

I know you are trying to get lean as well a gain muscle. However, if you are burning more calories than you consume in a day, then that will definitely halt muscle growth.

Also, check out this thread, training to failure , the forum member that goes by the name Loki makes an interesting point about training to failure.

In the past, I would train this way myself. I did get good results going to failure but I noticed I had a tendency to injury myself much easier.

I have since changed my routine to consist of much higher volume. Following this approach, I have experienced positive gains.

I cycle this method in and out of my training every 2 months with a 2 month cycle of strength training.

Im not saying that going to failure is always a bad thing. I believe it does have benefits in weight training. However, I do believe this idea is overly used in weight training.

I hope this information helps you in someway.

Good luck with your training.

"I work each muscle group 1xwk"
As most of us do
"broken over 3 days with a day off in between"
Thats all-right, too.
"split, legs/shoulders, chest /tris, back/bis"
I'd do legs/shoulders one day, chest and bis together (bis get hit also on back-day), back/tris (tris get hit on chest day). In doing so, u can hit your tris and bis twice a week. Plus they are fresh, i.e. not tired, so u'll hit them harder = gaining more.

O/T but marcus33589 are u actually marko savolainen or did u just like the picture??

I wish I were... or just to have his AWESOME back. This Finnish freak's back is the best Ive ever seen, in my view, even better than Colemans or Arnolds.

Hey Aventino,

I have been training for around 11 years and I have learned one thing in all that time. Heavy weight equals big mass. I always make sure that I eat a good amount of protein (around 300-350 grams) each day. I also train each muscle group only once per week. I even split arms into two days. Since I began my arm split they increased in size quickly. Just keep with it bro, you will get where you want to be eventually.

Try this for Biceps
1. Barbell Curl 5 to 6 sets 8 to 12 reps
2. Dumbell Alt. Arm Curl 4 sets 8 to 12 reps
3. Hammer Curl 5 sets 6 to 8 reps
4. High Cable Pulley Curl 4 sets 12 to 15 reps

if done right you won't even be able to comb your damn hair right!
GOOD LUCK!!

JB, so you split these exercises in to 2 days? Like half and half or...?

I usually hit triceps on Thursday and biceps on Friday in the week.
I do a complete workout for each muscle group on that particular day.