[quote]Der Candy wrote:
5 day split whole body? Which one is it? Split or full body? If it’s fullbody I think you’re doing too many sessions
no,i am doing split i.e mon-biceps,tue-triceps,wed-rest,thu-chest,fri-back and legs,sat-traps and shoulders,sun-rest
Wait, you are doing legs and back together, while giving biceps and triceps and chest their own days? And why do you have so many exercises?
Overall, I think you have too much bullshit there. Get rid of half of those exercises and pair up your arm muscles with larger bodyparts (e.g back & biceps, and chest & triceps).
Also, if you are only benching 44kg it is clear you are doing way too much volume and you need to cut things down. It is clear your body just cant recover properly from that in order to actually get stronger. Your increase of waist size confirms that the calories are there, there is just too much work for your muscles to recover and then supercompensate for.
I would suggest, you do 2-3 exercises per body part, and do something like:
Something simple with less exercises and focussing on adding more weight to the bar on a consistent basis. [/quote]
we’ll i’m seeing little effects with my current program,my biceps hv inc 0.5inches,good inc in shoulder,little in chest.So,i’m changing my routine and i’ll keep that routine in mind,should i try antagonist exercise routine, thanks