Post your stats, like what you lift and your specific training program. Its hard to gauge from a pic but I’ll give you a hand.
I wouldn’t necessarily cut the running, I’d moreso treat cardio as a developing workout much like your weight routines. ‘Running’ for many folks is steady state, moderate intensity jogging while watching the TV in the gym. Thats a distraction, therefore your workout suffers.
Start doing sprint work and stairs. A good beginner is doing one flight up and down as many times as you can, maintaining a consistent speed and intensity throughout. More advanced would be Interval Training. Warm up with a quick jog, then work in 1 min of sprinting to 2 min of jogging to catch your breath. Prolong your sprint as your cardio increases. Most HITT workouts should only be 30 minutes max, so start with a 15 minute routine.
Combine this type of cardio 3 times a week with you weight regime, which should consist of 60% - 75% your repetition max to induce muscle hypertrophy, which means growth. Meaning if you should be staying withi 6 to 10 reps per set. Afterwards, move toward higher weight with minimal reps. That would be in the realm of 1 to 5 reps per set.
What you do outside the gym is important too, like your diet. You have the same body type as I do, a classic ecto morph with a higher metabolism. So you need to eat more, a lot more. When I had to gain weight for wrestling and powerlifting in university, I ate a shitload of food. At least 5 to 6 LARGE meals a day. Don’t look at that as an excuse to eat everything - lots of meats, eggs, good whole grain carbs, veggies, fruits and lots of water. Supplements might include a protein shake twice a day, fish, flax, and olive oils. I never really took anything like creatine or the like consistantly, so I can’t give you much info on that.
What you really need is to take it to the next level, if you want it badly you have to work hard. Consistency and excellence are what seperate someone who lies to themselves about results and those who rise above.
Good luck sir, check out the beginners section for some good input and help too.
Ok so here are some of my max efforts:
Bench press: 100kgX4 reps
Squat: 140x4 reps
Deadlift: 130x2 reps
In my last 6 years of training I did a lot of different workouts and I know all the stuff about reps/sets ecc… (but I still appreciate your imput)
My diet has changed a lot since last year. I eat tons of protein , good fats and compplex. carbs. I fill my self up with fruits and veggie too.
The only thing that I don’t take is supplements. I strongly believe that If you want to get bigger you should only eat more.
I changed my workout every three weeks ( sometimes every 4 when the workout kick my ass). I tried a lot of split programs and total body workout.
I really like supersets.
My running in the weekends is always a Hiit program or a variation of that (tabata).
Thank for your post:)[/quote]
Interesting. I think that there’s a need to up the ante, you should be consuming a shitload more food judging by your physique. It seems that you need more consistency especially in diet, and like most folks are saying lift heavier and do more compound movements. You should be doing a lot more snatches and cleans/jerks for explosive power plus overhead squats. Also rest MORE, give your body time to recover if you’re working out as much as you say you are. I imagine you’re most likely burning the bulk before you can pack it on. Keep the heavy weights and take a minute or two between sets, incorporate pre and post workout meals/shakes in addition to your other meals. Your calorie intake should be higher then what you have now, like 2000+.
How often do you workout a week? Whats your current routine? Daily diet plan?