(BMIC: Do I remember correctly that you are a weight lifter?) Need some advice from anyone who knows about weight lifting...

I've been working out for about a year now (with maybe a rare 2 week break when we moved or the holidays or whatever). I lift weights 2-4 times a week, plus do cardio 3-4 times a week.

I'm not seeing the muscle bulk I was hoping to see. In fact, the change has been minimal for the time I'm putting into it.

My question: Am I switching my routine too often?

-I'll change exercises every week or every other week (for example, one week is incline press, one week is flat flye)

-I'll change routines every week or every other week (for example, one week is drop sets, one week is supersets)

Should I stick with one, basic steady routine (like a pyramid) for 4-6 weeks, then do one or two weeks of something like supersets to "shock" my muscles, and then go back to a pyramid? Or is it okay to keep switching it up?

How are your eating habits?

What type of body are you aiming at? Cut (lean and tone) or bulk?

From just what you have written, I would suggest that you stick to a routine and stop mixing it up so much. Also, you may want to cut back on the cardio if you want to build up your body instead of sliming it down.
I would also suggest a day of rest after each day of exercise.

Looking for lean bulk... think "Fitness America" chicks. (I am more the "pudgy American" type LOL).

Need to cardio... I still have a serious pooch at my belly. Definitely need to lean out.

My diet is okay... low in fat but probably high in calories, mostly due to lots of pasta and breads. I love carbs! I could eat cleaner, though. I mean, 90% of it is nutrition, right?

I get one full day of rest/recovery each week. Other than that, I never exercise the same body part on consecutive days.

I used to lift weights every other day, alternating days of upper and lower body workouts. Now I usually do a couple of body parts a day, doing each part once a week. Like one day chest and back, the next day bis and tris, the next day quads and hamstrings, and the next day shoulders and calves. Then a day or two of rest and I start all over again.

Thats part of the problem Peacefrog. You need to let those muscles rest!!! People don't relize that you have to rest your muscles in order for them to start growing. Best thing you can do is workout one day then take the next off and continue that pattern, ON then off. Trust me, you will notice a difference within a month.

Also, that little pudge you have trouble getting rid of? Stop trying to run it off!!!
All you need to do are some leg lifts and crunches.

Lay flat on your back, put your feet together, and lift your legs up about a foot off the floor and hold it for 10 seconds, then bring them down and repeat.

And I assume you know what crunches are.

This is the best recipe for wash board abs. Don't believe me? Ask my wrestlers.

Laying off the beer might help me, too.

Thanks for the advice!!

A long time ago I was an almost-competitive bodybuilder (I got really sick from overtraining in preparation for what was to be my first contest back in my college days - I'm 42 now - and decided I just didn't want to go thorugh the hassle of contest prep). I still keep up with it as a hobby.

I'd say definitely stick with whatever routine for at least 6, preferably at least 12, weeks at a time. Switching routines is a must, but IMO you shouldn't do it until your body stops responding to what you're already doing - no more frequently than every few months, and maybe only a couple of times a year. There's the HITT method, German Volume Training, and everything in between. The trick is to find out what your body responds to the best and for that you've got to give each method a chance to see results - which means several months.

IMO you're getting plenty of rest. Split routines are the norm in bodybuilding. No need to sit on your butt every other day if you give the muscles you last worked a break of several days. You may in fact need to try to work each bodypart twice a week instead of just once, but your routine tells me you're on the right track - working opposing muscle groups, split routine.

You might want to go for a 3-on, 1-off split. Take that last workout out and work your shoulders with the bis and tris and your calves with the rest of your legs. That way you'll hit every bodypart twice every 8 days. Try cardio in the mornings and lift in the afternoon or evening, if you can. Cardio on two of your 3 lifting days. Probably skip cardio on leg day and the day after if you use your legs a lot doing it, as most folks do.

Nutrition is often overlooked, so I would check that closely too.

There's far more to it all than I can post here. I HIGHLY recommend you check out the articles, and most especially read the forums, at Bodybuilding.com. From there you can go lots of other places, but personally I think they're a GREAT place to start.

P.S. Crunches are a must, and will build big abdominal muscles too. But the muscles will not become visible until you cut the fat, and for that you've got to do cardio. Though I would bulk up first since that seems to be your main concern, then cut.

Hey, I didn't know you were a wrestling coach. Are you with a school?

I wanted to thank you for your advice too. I'm not into weights but I'm having the same "pudge" problem as peacefrog, and have been doing aerobics faithfully. My legs look great, but that pudge

Thanks for the info and link, BMIC. Those women are smokin'!!

Guess I need to find myself a nice routine and stick with it... I just get bored easily and like to mix it up.

The problem with the 8-day routine is that I like my weeks consistent... changing things up doesn't work because of scheduling. For example... I don't like to work my upper body on days I have TaeKwonDo, because then I look like a wimp when we do pushups. LOL

I guess I'll stick with a steady routine and see what happens. My cardio is mostly running or biking... definitely a leg workout.



I think my pudge is mostly a nutrition thing... I can't stay away from bread and pasta! It's probably a beer thing, too.

Yeah, I've been coaching for 5 years in WV (Don't want to give to much info away for opsec reasons ) . I wrestled almost my whole life and I try to give good advise that worked for me when I was a young straping lad.

No, no smokin' allowed if you wanna be serious about it!

Well, unless you're one of those who think it's part of a cutting "stack" (NYC - nicotine, yohimbine hcl, caffeine).