So i have been training for 2 years with (no gain, maybe a inch on my bicep and i did change program often) and i am wondering what kind of training is the best.

I have done split Bicep/chest (Bench press(cant do it), dumbell press, pec dec, Barbell curl, hammer curl, incline dumbell curl)

, tricep/back(Barbell row, dumbell row, chin up, skullcrusher, cable pull down, kick back)

, leg/shoulder ( squad, lunges, \---  <--squat on machine , leg curl,Front Millitary press(Cant do it), lateral raise, incline rear delt raise)

. Monday being chest/bicep,Tuesday abs , Wednesday Tricep/back, Thursday abs , Friday Leg/shoulder.

For the abs i do abs machine, incline oblique( with 25 pound), and leg raise( lift my leg up in the where we do pull up/chin up)< I would like to strenghten my core by using more body weight movement like the leg raise, but just strenghting the core is great as well.

I would like a training that i could do 5 day a week, maybe add some cardio build muscle and make me fit/athletic ( muscle being a priority)

Note: i have injury in my wrist and left shoulder

What should i do, which one is best, and do i qualify as a beginner/intermiadiate/Advanced(LOL)

First off, I would need to know how often you changed things up in the 2 years you have been lifting. Changing routines is good to keep the body from adapting anf stagnating progress but changing too frequently doesn't allow the body to adapt.

You look like you have a solid program but you need to stay with a routine for at least 8 months to a year before you should change it. It is OK to keep a 5-day routine and do the splits you are doing. What you can do is switch up the exercises you do for the various body parts so as not to keep doing the exact exercises all the time.

Your lack of growth could be due to not eating enough, changing your routine too frequently, or both. Without seeing your meal plan and your macro counts and daily calories, it is hard to know for sure. Technically after 2 years you would qualify as intermediate. But if you have made little to no gains in muscle size, strength, and leanness, then you are still a beginner.

John

Absolutely agree with John. The main reason for you not growing is probably diet more than anything, however, you say you have changed your program 'often', and that might in fact be 'too often'.

Also.. what kind of rep ranges are you doing? You might be going too low and doing more strength training, or your reps might be too high which means you're actually doing more endurance training than hypertrophy.

Another question would be are you implementing progressive overload? Your body soon adapts to your training like John said, and if you do the same thing over and over again with changes in weight lifted, reps, sets, tempo or shorter rest periods (all ways of overloading and adding more volume to your workouts), then you probably won't see changes in your physique either.

You can train 5 days a week, and your split is probably OK.. but if you can let us know a bit more detail mainly about your diet and if you are implementing progressive overload that could be helpful.. and I would class you as early intermediate. Just past the beginner stage.

In the morning I eat alot of oatmeal in the morning with blueberries, after training (and now it will be 3 hours before triaining) 1 tuna can (15g protein) 1 carrot ,1 or 2 pieces of bread for diner, for super it basically anything(but i eat alot, 3 big portion, for exemple 2 pieces of steak and a ton of potatoes)

And i stopped implementing progressive overload when the guy that was doing my program told me to do 4 set of 8 rep ( i wasnt able to make progress with those) and i started injuring myself as well.

After my injury ( that i still have) i dont really know what to do and what range, and should i even lift heavy(bench press hurt alot and even barbell curl bring me pain. << which bring to the point, i didnt know what to do, what kind of program , set , rep range, and what i should feel to grow. I asked many people(more like bothering alot of client in my gym) like for exemple one ex-strongman told me that u start counting to 5 when u feel pain , so if ur doing 12 rep u need to feel pain at the 7.

I did 3-5 month of training with the guy that made my program, and i made progress during those month as well.

But should i train to grow with my injuries, you told me not to train heavy? And i am starting to count the repetion , trying to find the right weight.

But i want to do 12-10-8-8 on every exercise.

Srry, there is alot to say

I would like to thank you both for answering me and i eat about 2000 cal to 3000 a day ( maybe more)

I have looked at many studies and videos on many studies discussing optimal rep ranges for hypertrophy (growth) and strength. To summarize them all - if you are after purely growth, then volume is more important than amount of weight lifted. This means reps no lower than 8 and as high as 20 with moderately heavy weights (70%-85% of 1RM) and shorter rest periods (under 2 minutes). If you are purely after strength gains, then lower reps ( 1-6) with higher weights (90%+ of 1RM) are the best training method. Rest periods also need to be longer between sets (2-5 minutes).

Both require sufficient nutrition (nutritious calories), rest, and persistence. How you get there and what exercises you do and what days you train and how often are up to you. Understand that when training naturally without the use of PEDs, the amount and intensity of training you can endure will not be as high and/or can not be done for as long (either number of days or number of months) as someone using PEDs.

John

Can i implement Bodyweight movement? to increase size? i wanted to change some of the stuff that i do , for exemple start with a compound movement like barbell curl for bicep then pull up(instead of hammer curl), Dumbell press for chest then push up, skullcrusher then diamond push up.

And frankly im really lost about what kind of back compound exercise would be good for me,i kept hurting my back I feel. Deadlift a no go, Barbell row starting to hurt and i want to change it.

Im confused, did back today by the way my vertebrae doesnt stop cracking(making sound when i stretch)

And i know about the studies, but im still confused and unsure about the program that i made myself by the way.

Edit: I feel like bodyweight is safer.

So for your food choices, they look good, but it would help if you knew what your macros are daily. Roughly 2000-3000 is a pretty big difference and could have a big impact on whether you are or aren’t gaining weight. Try tracking for a day or two and see what your overall macros and calories are.

For training, John’s right about the rep range, but whatever the rep range is you need to be implementing some kind of overload. Get a spotter in if you need to, use pause reps, use a slower tempo, use less rest, do more sets - these are all options you can do if you can’t lift more weight.

What injury or injuries do you have? You might need to start doing more warm-ups/mobility movements.

Theres nothing wrong with adding body weight exercises. I would use them more as a finisher personally if you have access to a gym, but there is an entire program here on the site which you would actually just need dumbbells for.

left Shoulders and right wrist like i told you in another post. I also do have access to a gym. As for the Macro, i tend to gain fat at the moment.

As for the bodyweight , i wanted to used them as a finisher as well but bodyweight tend to burn me faster then weight. I aleardy do 4 set for 3 exercise isn't it to much to do more then 4 set?

Im gonna look for the program with dumbell though.

And after how much time of training should i do a Deload, and how do i deload correctly

Ah yeah sorry about that - there are a lot of posts to keep up with haha.

So it’s up to you with your training, you can do body weight - but it will be hard to continually overload with just body weight movements, that’s all. Take a look at the home program if you’re interested though, you could even mix that with another program.

Theres nothing wrong with doing more than 4 sets, it’s actually something I’d recommend - have you seen this video?

I didnt and i should've lol. I alway thought i needed to hit the muscle with 3 different angles to challenge every side of the muscle bellies. 2 exercise for bicep is weird for me(not used to it). But each time i do an exercise i alway feel like i should do more set and decreasing the weight during the exercise really suprise me. Anyway.

Im gonna change my program for something more like what you have shown in the video, as for the bodyweight it because i want to be more "functional" and it they are alway a compound movement.

And for the self program thing it more a pride thing.

Lastly how do i deload correctly?

And dont apoligize, it really great that you answer my every question!

Only decrease the weight if you are too fatigued to hit tje rep range you are aiming for. Granted if you're training properly with intensity, you'll have to drop the weight eventually.. but don't just lower the weight for the sake of lowering it, make sure you have pushed yourself so that you HAVE to lower it.

Well if you are focusing on proper warm-ups and your compound movements you can still be extremely functional, but having a mix of weights and bodyweights is a nice touch 😊 

Deload are best done every 6-8 or 8-12 weeks depending on how your body is feeling. Generally this is a week where you cut your weights in half, however, you can also do a deload where you take about 3 days off completely. Either way, when you deload, aim to keep your diet the same.

What is a proper warm up before compound, stretches?

And how much time can i stay with the same program.

Yes do some dynamic stretches. So for upper body it would be some of those exercises in the shoulder mobility routine I showed you, and for lower body it would be things like bodyweight squats, maybe bodyweight lunges, some toe-to-hand touches for your lower back.

Not sure if you have seen the video below, but it has some good lower body stretches you can do. Also do a few warm-up sets of your first exercise of the day - for example, 2-4 warm-up sets on a bench press or 2-4 warm-up sets on squats. Remember this is in ADDITION to your stretches.

You can stick with a program for quite a long time, but you need to try and change something when you hit a plateau or every 12 weeks or so - this can be simple things like changing the exercise order or doing different exercises, but keeping the same program structure.

Video below?

Oh sorry I forgot to link the video haha. Here it is!