Your workout routine isn’t effective.
Most beginners or even some experienced lifters get their routines from magazines and publications written by professional bodybuilders – these are not designed for people new to lifting or natural lifters, rather for the ‘enhanced’ trainee due to the huge amounts of volume for specific bodyparts. Others follow the routine their ‘friend’ is doing as he’s had great results, however everyone is different and just because your friend has had decent gains, it does not follow that you necessarily will. Following these examples will generally only leave you frustrated, sore and with minimal improvement.
A good routine needs to be well structured; workout days to be arranged to allow for adequate rest, muscle groups arranged well in order to avoid overtraining a specific bodypart, muscle groups arranged in order for each muscle to be worked for maximum effect, a good selection of compound and isolation exercises and good warm-up and cool-down.
A compound exercise is one where the body moves through more than one joint (i.e. Squat moves the Hip, Knee and Ankle) and isolation exercises move through only one joint (i.e. Leg Extension moves only the Knee). To provide complete stimulation of a muscle, you should take advantage of both of these types of exercise. However if mass is your main goal, compound exercises should make up the majority of your training with a few isolation exercises thrown in to supplement the main lifts.
Compound movements allow you to lift more weight and work through more muscle groups at the same time than isolation, this will not only save you time in the gym, but provides more stimulation for the muscles and in response your body will release more anabolic hormones (such as testosterone and growth hormone) in response to the stress.
3-4 days a week of training is adequate for any natural lifter, any more than this and you’ll struggle to recover enough between workouts to keep the right level of intensity when training. Don’t forget the importance of warming up and cooling down – These will not only increase blood flow and loosen muscles prior to training, but also reduce the chance of injury during your workout and enhance recovery afterwards.
Finally try to have a days rest between each workout, for many of the reasons above but also to be able to perform at maximum intensity every session. If you follow up a heavy squat session with deadlifts the next day, you’ll no doubt have tired legs and won’t be able to lift the same amount of weight/reps as you could with a days rest between sessions. Building strength and muscle is a long term goal and trying to rush it will only hinder your progress.
Finally finished writing my training book! It is a comprehensive guide to getting ‘Hench’ – In it I’ve detailed how I put the program together, why it works, nutritional guidelines, how to make it personalised to your own goals, exercise instruction and an FAQ section which should cover all bases. I’m just in the final stages of proof reading with several trainers/coaches I’ve known over the years – Then I just need to add photo’s of exercises (need to get these taken ASAP!) and then it’ll be out there. Watch this space!