Bodybuilding Forums

I am starting working out after a big lay off for more than 5 months.I have gained a lot of weight but I have lost close to no muscles.I am 220lbs+(100kg).

I had decent powerlifts at a 78kg bodyweight: 180kg BB Squats, 170kg Deadlifts,110kg Bench Press,+45kg Dips,+15kg Pullups,370kg+ Leg Press

I am going to run 60m & 100m sprints after losing some weight.I will be doing slow pace cardio on a steady bike or a stair climber.

That's the routine I will be using:
I use training blocks.The block are:
Mass Block(Bodybuilding Training,Hypertrophy Training,Muscle Building Training)
Strength Block(Powerlifting Training,Strength Training,Heavy Weight Training)
Shock Block(Supersets,Giant Sets,Zero Rest,Rest Pause,Dropsets,Heavy Singles and other special intensity and volume techniques)

Mass and Strength block last up to 4 weeks normally 3 weeks Mass 2 weeks Strength
Shock Block lasts up to 1 week
There is also the Full Body Conditioning Block where I will be doing light full body training x3/weeks for 1 week as a Deload-Devolume Recovery Phase.

Example of Mass Block:
6-Day Split:
CHEST,BACK,THIGHS,DELTS,BICEPS & TRICEPS,TRAPS & CALVES & FOREARMS

CHEST
Bench Press 6-8reps
Incline Bench Press 8-12
Dips 8-12
Flies 8-12
Crossover 8-12

BACK
Thickness:
BB Row 8-12
DB Row 8-12
T bar Row 8-12
Cable Row 8-12
Width:
Pullups 8-12
Lat Pulldown 8-12
Pullovers 8-12
SA Pullovers 8-12

THIGHS:
Squats 6-8
Leg Press 8-12
Leg Extension 8-12
SLDL 8-12
Leg Curl 8-12
Hyperextension 8-12

DELTS:
Push Press 4-6
Military Press 6-8
Lat Raise 8-12
BO Raise 8-12
Upright Row 8-12

ARMS:
Biceps:
BB Curl 8-12
Pinwheel Curl 8-12
Spider Curl 8-12
Triceps:
CG Bench 8-12
Extensions 8-12
Pulldowns 8-12

TRAPS,CALVES,FOREARMS:
Shrugs 8-12
DB Shrugs 8-12
Standing Calf Raises 8-15
Seated Calf Raises 8-15
Forearms Twister 8-15
Wrist Curls 8-15
=====================================================
STRENGTH BLOCK:

SQUAT DAY:
Squat 2-5
Leg Press 6-8
Leg Extension 8-10
SLDL 6-8
Leg Curl 4-6
Calf Raises 8-15

BENCH DAY:
Bench Press 2-5
Incline Bench 6-8
Dips 4-6
CG Bench 6-8
Extensions 8-10
Pulldowns 8-10

DEADLIFT DAY:
Deadlift Max-5
BB Row 6-8
Pullups 6-8
DB Row 15-20 for grip
Shrugs 15-20 for grip

PUSH PRESS DAY:
Push Press 4-6
Shoulder Press 6-8
Lat Raise 8-10
BO Raise 8-12
BB Curl 6-8
Pinwheel Curl 6-8

Most exercises are done for 3 sets.
-------------------------------------------------------
Example of a SHOCK BLOCK
CHEST:
Bench Press ss Flies 2x8-12
Crossover ss Dips 2x8-12
Machine Bench Press 6drop6drop6

BACK:
BB Row ss Pullover 2x8-12
Cable Horizontal Shrug ss Pull up 2x8-12
Cable Row 6drop6drop6

THIGHS:
Squat ss Leg Extension 2x8-12
Leg Extension ss Leg Press 2x8-12
Hack Squat 6drop6drop6

DELTS:
Shoulder Press ss Lat Raise 2x8-12
BO Raise ss Upright Row 2x8-12
Machine Press 6drop6drop6

ARMS:
BB Curl ss Spider Curl 2x8-12
Con Curl ss Hammer Curl 2x8-12
Cable Curl 6drop6
CG Bench ss Pulldowns 2x8-12
Extensions ss Triceps Dips 2x8-12
Pressdowns 6drop6
------------------------------------------------
DIET:
Huge Protein Intake
Fair Fat Intake
Little Carbs Intake
Lots of water

SUPPLEMENTS:
Whey
Creatine
Glutamine
ZMA

sounds like you're over training!

I am using high volume for a max of 4 weeks so I am not overtraining I am just training with blocks and the powerlifting routine is a typical nothing too much.