I think this BB.com workout you have looks retarded.
(1) You’re Squatting Once a Week
(2) You’re Working your Shoulders
Every Time You Lift.
Don’t worry about weak points right now. And don’t worry about your Triceps taking over while pressing either. This is how your body should work.
You need to redefine your definition of what eating for muscle mass means. You need to find out what the really big guys are eating. I thought I was eating a lot until I started talking to guys much bigger than me, reading the training logs of top level powerlifters and bodybuilders, and just finding out what’s different between what the best are doing and what I’m doing.
For example, you might think that eating 4 meals a day with protein in each meal is eating a lot of food. You might think that 2 scoops of protein is filling. You also might think that a 200 pound bench press is impressive. If this is true, then you need to change your perspective.
In the mean time, concentrate on getting stronger and bigger. So you see Victor Martinez doing 70 pound 1-Arm Dumbbell Extensions and you think “Hey, if I want big triceps I need to be doing that!” But how the fuck are you going to use that much weight if you can’t even Close-Grip Bench 365?
Raising your Squat, Bench, Deadlift, Military Press, and Weighted Chin will raise the ceiling on the amount of muscle you can put on your frame. If you can’t move big weights in these lifts, you can’t expect to cause any noticeable training effect by doing pushdowns and curls at the end of your workout.
Get away from Leg Presses, Hammer Strength Presses, and other substitutes. From personal experience, I’ve discovered that you can quickly pile on the pounds with these machines without gaining any strength or size. 50 pounds added to a Hammer Strength Decline Press might not do jack shit to your physique or to your other lifts. But if you add 50 pounds to your Front Squat or Military Press, you will see big changes.
Don’t buy ANY supplements until you can explain exactly how they work and justify their expense. Taking the company’s advertisement as sufficient explanation isn’t enough - especially if it uses made up terms that you never see used anywhere else outside of that particular company’s advertisements.
lol yeah I agree. I use to think 200 grams of protein and 5 meals was an insane amount.