So I just stumbled across T-Nation, read some articles and was overwhelmed by the quantity of information. So I’m asking for help, heres my situation:
I am 5’9 142lbs. Cross country runner that had to stop running a few months ago due to injury and decided to take up weight lifting. I’m about 9% body fat, have a 6 pack whether or not I work it out, and can eat as much as I want with no visible changes.
However I’ve been lifting for 10 weeks with almost no increase in muscle mass either. I do the same workout every other day and its something like this
Pull Ups(med grip) 3 sets to get > 20
Flat Dumbbell Bench 2sets x 10 reps
Lat Pull Downs 2x10
Incline Dumbbell Bench 2x10
Seated Cable Row 2x10
(Just added dumbell chest fly 2x10)
Shrugs 2-3 x 10
Dips 2 sets of as many as possible (5-10)
Front Shoulder Dumbbell Lifts 2x15
Side Shoulder Dumbbell Lifts 2x15
Vertical DumbbellPress 2x10
Tricep Extensions 2x10
Then an extensive core workout
Obviously Im putting a lot of emphasis on the lats and pecs, those are the 2 areas Im really looking to improve, but its going VERY slowly even though I am seeing a strength increase
I always lift right before going to dinner so that I can get some protein right after, but other than that my nutrition is terrible.
Also, how long should I wait between sets and between different exercises?
If anyone can offer some advice on improving my plan, or could even just point me in the direction of a thread that would explain part of what Im looking for that would be great.