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[Natan]

My goal is to build lean muscle which seemed to be happening until a couple of months ago when i hit a serious platteu. I dont seem to be gettin bigger anymore.

My biggest frustration is the midsection i have never been able to get that six-pack.

I train 3 times a week doing free weights 8-12 reps x 3 sets (3 excercises for muscle group) an hitting muscle groups only once a week. My abs routine is all over the place to be honest. I sometimes do long cardio (40 mins) maybe once a week.

I know I need to get discipline with those abs but that layer of fat is so demoralisisng (is the only part of my body still fatty).

Would it be better to just do the all-body workouts 3 times a week?... The more i read about the cardio advice the less I understand..Should I increase my cardio?..don't they say that ius no good for muscle building to do much cardio?....

Please Please help

[felguard]

If you want to get over the plateau effect, you'll have to change your routine. Do a different set of workout instead of your old ones. Are you watching your diet also?

[Natan]

Thanks for the advice

I'm making some adjustments to my eating habits and reorganising a new workout.
I had do far only done specific bodyparts workouts (isolation) but i will change now to all-body compound workouts, the only problem is that i will need to learn the exercises form zero and so today i'm starting to learn them. Whgathever I do will have to be 3 days a week as that is all i can afford timewise. I have been advised the following workout ...have u got any suggestions as to the number of sets and reps?...i was thinking 3 sets of 8-12 ...any ideas?
The new workout plan would be like this:

day 1
squats
row
bench
stiff leg deadlifts
curls

day 2
deadlifts
pull up
shoulder press
close grip bench press
lunges

Then the third day will alternate. How many reps and sets?
thanks

[swanso5]

yeah 3 sets of 8 - 12 will do the trick...maybe for squats and deads do 4 x 6 though for big strength gains...rest 1min for 3 x 10 and 90 - 120secs for 4 x 6

[Natan]

thanks Swanson5

By the way, while studying the new exercises I realised that my lower back and hamstrings are really really stiff...in fact i can't bend to floor for the stiff legged deadlifT...something I must correct.

Thanks again

[swanso5]

it's probably more poor hip mobility and if keeping back straight you won't be able to go as far down anyway as your arms can't hang forwards like with a rounded back

[Natan]

thanx