Workout Help

[Hawkeye00]

Been lifting for a long time.. last year or so my gains have slowed way down, and I want to change my workout. I have been doing basically the same thing for 4 years. My workout looks like this

Chest and Tri- Monday
Back and Bi - Tuesday
Cardio - Wed
Legs - Thursday
whatever needs help- Friday

Would a full body workout be better just not many sets, if I do that mon, wed, fri... just worried im not hitting the muscle enough and needs to be done more then once a week

[Bouncer]

do you not train delts?

more important then training is diet when it comes to progress. how is your diet?

[Hawkeye00]

sorry do those fridays... Chicken or Turkey with sweet potato fries for lunch and supper and protein shakes in the morning/before bed/after workout. I always have snacks between meals, but just a little special k 90 cal bar.

[Bouncer]

sorry do those fridays... Chicken or Turkey with sweet potato fries for lunch and supper and protein shakes in the morning/before bed/after workout. I always have snacks between meals, but just a little special k 90 cal bar.

when you say progress you mean you have stopped gaining weight? if so, you are going to have to increase calories. your body has adapted.

[Hawkeye00]

weight and strength have stayped the same.. would it better better to hit each body part twice a week?

[Scrumhalf]

How old are you? If you aren't too old, give it a try. Do a push/pull/legs/push/pull/legs routine. That will hit every bodypart twice a week. Otherwise, substitute one of the legs workout for cardio. Change things up, it always helps.

[Bouncer]

weight and strength have stayped the same.. would it better better to hit each body part twice a week?

not really. for me training has never been what i use to push pass a sticking point. i use diet.

[Hawkeye00]

23 years old.. my weight stays right around 170, im only 5'7'', I just cannot seem to get any bigger.. my goal is too get my arms and legs bigger.. thanks for getting back to me guys

[Hawkeye00]

So just looking for any advice to get a little bigger.. i usually do 3 sets for around 7 reps

[Scrumhalf]

How many calories do you consume? What's the P/C/F breakdown?

[Hawkeye00]

that could be my problem, i dont count calories.. I usually just eat a chicekn breast with sweet potato fries for lunch and supper.. I always kinda eat the same thing everyday and just go by my weight

[Scrumhalf]

You are probably not eating enough. Keep track of your calories and see how are doing. Just a rule of thumb, 14-16 cal/lb of bodyweight for maintenance for a moderately active person. So, you need to be eating about 2400-2500 calories to maintain and more than that to gain.

[Bouncer]

like i said from the start. your issue is not training. trust me.

you are eating nothing.

you keep saying you eat a chicken breast and some sweet potatoe fries for lunch and dinner? is that it? you only need about 4 more meals in there bro. lol

[Hawkeye00]

haha i know that doesnt sound like a lot, but I think I eat plenty. I know you have to gain weight to get bigger, but I do not want to get fat.. 2 scoops of protein for breakfast, 1 before and after lifting, two scoops casein at night.. with all that added in i thought that was quite a bit, but that must be my problem

[Scrumhalf]

Add it all up - total calories as well as P/C/F breakdown. You'll be surprised. Use a site like fitday.com to keep track of everything.