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5 months in - 9/3/2007 2:34:19 PM
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ss396
Posts: 174
Joined: 12/17/2006
Status: offline
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im 5 in , and i hear that 3-6 in u should see dramatic results , ive been very consistant with going however my routine seems to change in different ways such as the first 2 months i thought i was suppost to lift heavy 4-6 reps ,
then i would maybe put in a different exercises and take one out , then i realized i should be doing 8-10 reps with slightly lower weights to get my wants of gaining mass.
ive gained atleast 10 pounds , it aint all muscle , im so frutrated now , i look in the mirror and all i see is fat i know its my diet but i am trying to fix that , i have a solid routine now
ive stuck to for atleast a month i mean but the only thing thats noticably gained size is my bis and tris , i mean i can see alittle in my chest covered in fat tho , im gunna snap im so angry , i have no spotter i work to the best of my abilities and now i wanna snap , i read articles on routines to gain mass or just to build chest and i get pissed off , i seem to have not gotten stronger and everyones like really? thats wierd!
for example i read do 5 sets of bench press do 15,12,10,8,6 , and up the weight , im not strong enough after 5 months in , i flippin can do like 135pounds on bench press , 10 at first then second set one min later im lucky to get to 6 , and each time i get lower , and im not even upping the wieght! i read stuff like , do wieghted pull up s , do 3 sets of 8 , i cant even get past 2 or 3 non weighted , i try but im now going to either quit or snap , i dont wanna stop but i dont see results for motivation.
im getting fat thats it , im pissed off , my diet has changed but still im at a pleatuea after gaining barley any weight and most of it fat ahhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh!
what do i do , i mean all these up the weight this and push yourself that , ido!
but when i stay at the same weight i get weaker , i feel like im weaker each time i go in the gym then the last time and i give myself a full week to recover ... i hate it , im so angry.. what do i do i want to gain mass , ive read every article , its 5 months , im tired of seeing nothing help!!!
im going to post my routine , let me know your thoughts please , anyone whos gone thru this an overcome!!
(im 5'11 155-160lbs) started at about 145-150
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RE: 5 months in - 9/3/2007 2:51:46 PM
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ss396
Posts: 174
Joined: 12/17/2006
Status: offline
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my routine is this , ive been doing it for one month , but since i started i did most of these already
monday -tris - push down with v-bar heavy as i can 8-10
- behind the head DB extension with 1 heavy db
- over head extension with v-rope bent over.
-tricep curls
chest- flat bench with BB
-incline bench with db
machine flies sitting upright //negatives
cable flies
tuesday
legs - machine squats , seated leg press ,calf raises , leg curls
wednesday -bi -BB curls , preacher curl , incline hammer curls , curls with DB start in hammer curl then twist to curl slowly .
back - back sit ups , shrugs with DB ,reverse machine flies upright , bent over rows with DB , lat pull down ,and this one with a flat bar , i extend my arms keep them straight and pull down toward my body , suppost to be for my lats .. i can get a pump on every muscle in my body except lats i feel like its all bis!!!!!!! help!
thursday- off
friday shoulders- shoulder press with db , lateral rasies with db , forward raises with db , upright rows with BB
abs , use ab upright crunch machine , umm ex-ball sit ups , leg raises , umm not to worried about abbs i feel i just slack in that department , however obliques , like the sides of my abs , seem to be were i gain fat there and love handles , any suggestions!!?
also my left arm gets worn out well before my right one , and isnt as big , u have to remember IVE BEEN GOING HARD FOR 5 MONTHS , BARLEY ANY GAINS , REACHED A PLATEAU , TOO MCUH FAT GAINED. ECT ECT , i feel hopelss
like i havent gotten any stronger , im trying , im dedicated ,no spotter , cant up wieght , all these ex's are done with reps from 8-10 , and 3-4 sets , from what ive read im doing everything properly , this routine has been done for a month , but i did most of these ex's before with reps from 4-6 , i want results! help !!! do i up the weight ???
cuz if i do i know my reps will get lower , im not strong!!1 im gunna snap!!! help!
(in reply to ss396)
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RE: 5 months in - 9/29/2007 12:04:38 PM
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scubasteve311
Posts: 68
Joined: 9/29/2007
Status: offline
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hey howya doin? i can see that your a bit frustrated. I'm glad that you posted your W/O routine and now i can see why u are getting so upset.. i would have to say that your routine is a bit below par..
but its ok, don't worry.. your problem is not with your excersizes. I would have to say its just the nature of your routine... First of all, most of your days you only do one muscle. Mondays seem to be your only days that u w/o more than one muscle.. this is what i would do if i were you.
Monday: chest/tris (heavy lifting/low reps)
Tuesday: biceps/back/cardio (heavy lifting/low reps)
Wednesday: Shoulders/Lats/abs
Thursday: Cardio
Friday: chest/tris/cardio (light lifting/ high reps)
Saturday: biceps/cardio (light lifting/ high reps)
Sunday: off
* remember (cardio: at least 1/2 hr-40 min of running) (Back: military press and sitting pull-downs)
*remember- there is nothing wrong with your excersizes so keep those with this routine. you will see a difference in 4 weeks. Mos of your problem was the fact that you didn't have ANY cardio to lose the thin layer of fat. also don't go by distance for cardio, go at your own pace, but don't do any less than 1/2 hr.
Your diet also has alot to do with your success. if you leat crappy foods, its like you didn't even w/o. if i eat something bad. i tell myself that i just threw my w/o out the window. here are some tips to eat healthy/cheap/still taste good.
1 small can of tuna 11 a.m.
1 small can of tuna 1 p.m.
1 ham/turkey sandwich/protein shake 4 p.m.
1 salad w/ lite dressing 7 p.m.
this is is just to give you an idea of what you should be eating on a daily basis. i like the tuna and think it tastes good... i eat it out of the can , but thats just me. others put mayonayes in it, but thats a big no no in my book. other foods that i eat to mix it up are:
Boneless chicken breasts: cooked on the foreman with garlic salt. slice it up and eat it, or put cheese on it and make a sandwich.
Spaghetti: with sauce and some garic bread.
and all skim milk too... only drink milk and water.. lots of water because i find myself dehydrated sometimes.
after you read this try it out for 3 weeks or so and lemme know how it works for you..
_____________________________
Weight: 182
Bench: 220
Curl: 110
Using: naNO Vapor + GNC 100% Whey Protein
(in reply to ss396)
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RE: 5 months in - 9/30/2007 7:54:54 AM
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kingyoto
Posts: 1287
Joined: 9/29/2007
Status: offline
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I'm with ya on tuna I love the stuff. I used to cover it in mayo and dressing and mustard but since i cleaned up my diet I decided to eat it right from the can. I'ts a quick and easy and a goof source of protein.
(in reply to ss396)
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RE: 5 months in - 10/1/2007 9:41:03 PM
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ss396
Posts: 174
Joined: 12/17/2006
Status: offline
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i do work two muscle a day..
MONDAY- CHEST/TRIS
TUESDAY-ABS/LEGS
WEDNESDAY-BACK/BIS
THUR-OFF
FRIDAY-SHOULDERS/ABS
SAT-SUN/OFF
just changed my routine last month , this one fits better see alittle more gains , imma stick it out
till the end of november , consists of mostly the same ex's.. some new ones , diff weight and order and sets.. but im satisfied with it , my diet sucks , so hard to change but i am trying , once im done this routine i think ill give yours a try , i dont do cardio anymore cuz i dont want to lose any weight until i reach about 200lbs then ill cut ,
(in reply to kingyoto)
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RE: 5 months in - 10/4/2007 6:30:37 PM
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scubasteve311
Posts: 68
Joined: 9/29/2007
Status: offline
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u can also gain weight with supps too... such as weightgainer.. massxxx... there are sooo many out there...gaining weight is pretty much the same as losing weight, 5 lbs or so the first week, 4-3lbs the next week, and every week after that should be arounf 2-3 lbs of gained weight... i know that these products are good too, my friend just started a week ago and he was on "serious mass" and he gained 6 lbs like nothing... u should try that and u can be up to 200 lbs of good muscle mass in like 4 months or so...
tell me what you think of this.. just an idea/suggestion,i know it works...
_____________________________
Weight: 182
Bench: 220
Curl: 110
Using: naNO Vapor + GNC 100% Whey Protein
(in reply to ss396)
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RE: 5 months in - 10/5/2007 3:31:22 AM
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smoundzou
Posts: 2251
Joined: 5/4/2007
Status: offline
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Wow, sorry that things haven't gone so well for you.. as you've already learned the hard way, sometimes progress doesn’t' come as quickly as we would like it to...
Another thing that you've obviously learned the hard way is.. there is a district difference between strength training and bodybuilding. From your post it's fairly obvious you're primary goal is to gain muscle size and lose fat. This can be a nearly impossible task to do at the same time and usually one will have to sacrifice one for the other.
It would be very helpful if you would post your stats, age, height, weight and body-fat% Knowing this would give me an idea on how many cals you need to be taking in each day to maintain, lose or gain weight.
I would highly recommend gaining as much muscle as possible before attempting to cut. When you cut, you're going to lose muscle and if you have little muscle to lose it can be very discouraging. The only way I would consider a cut is if you're morbidly obese and your weight is to the point where it's considered a health risk.
The other thing i noticed is, the routine you're doing is not going to yeild the type of results you're wanting it to. Your training level is that of a beginner and your routine doesn't have enough frequency. And from what you described regarding getting weaker.. It appears you're trying to lift to much weight. If you can only do 135lbs 10 times and that's what your starting off with, it's to much. You should be starting out with about 105-115 lbs, and doing 2-3 sets of 10. Once you can accomplish this with good form, add 5lbs of weight the next time you train. In order to achieve a hypertrophy effect, going to failure isn't going to be your best tool and it seems like that's what you've been doing.
I would also highly advise you to change your routine immediately. Frequency is a key factor for hypertrophy. Frequency and time under tension. I muscle doesn't have to fully recover before it can be trained again. Usually 1 day of rest and you'll be good to go. It's also not necessary to do 3 or 4 exercises of 3 or 4 sets in order to inflict micro damage on a muscle. This is one of the biggest mistakes beginners and even intermediate trainee's make. As an example lets look at the bench press. The bench primarily trains the pecs. The pec is one large muscle with an upper and lower head.
Any type of bench will stimulate both the upper and lower head. Some prefer to do a flat and incline bench but anything other than that is usally just overkill. I would suggest doing 2 bench exercises.. Incline and Flat no more than 2 or 3 sets of each. This will be more than enough stimulation assuming you're working out with intensity.
If you're seriously interested in hypertrophy, "getting big" you might want to consider an HST type routine. HST routines are usually 3 day fullbody routines that are designed to work each muscle 3 X's weekly. Many people have achieved great success doing them and the bottom line is, you're not trying to re-invent the wheel, but following a routine with proven success. Do a google search for HST, you'll find the site.. take a few hours to read over it and seriously consider giving it a try..
With that said, don't look at what you've already done as failure because it's not. If you've been lifting for 5 months regardless, it has helped. You may not see it but trust me.. you have benefited from it..
quote:
ORIGINAL: ss396
im 5 in , and i hear that 3-6 in u should see dramatic results , ive been very consistant with going however my routine seems to change in different ways such as the first 2 months i thought i was suppost to lift heavy 4-6 reps ,
then i would maybe put in a different exercises and take one out , then i realized i should be doing 8-10 reps with slightly lower weights to get my wants of gaining mass.
ive gained atleast 10 pounds , it aint all muscle , im so frutrated now , i look in the mirror and all i see is fat i know its my diet but i am trying to fix that , i have a solid routine now
ive stuck to for atleast a month i mean but the only thing thats noticably gained size is my bis and tris , i mean i can see alittle in my chest covered in fat tho , im gunna snap im so angry , i have no spotter i work to the best of my abilities and now i wanna snap , i read articles on routines to gain mass or just to build chest and i get pissed off , i seem to have not gotten stronger and everyones like really? thats wierd!
for example i read do 5 sets of bench press do 15,12,10,8,6 , and up the weight , im not strong enough after 5 months in , i flippin can do like 135pounds on bench press , 10 at first then second set one min later im lucky to get to 6 , and each time i get lower , and im not even upping the wieght! i read stuff like , do wieghted pull up s , do 3 sets of 8 , i cant even get past 2 or 3 non weighted , i try but im now going to either quit or snap , i dont wanna stop but i dont see results for motivation.
im getting fat thats it , im pissed off , my diet has changed but still im at a pleatuea after gaining barley any weight and most of it fat ahhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh!
what do i do , i mean all these up the weight this and push yourself that , ido!
but when i stay at the same weight i get weaker , i feel like im weaker each time i go in the gym then the last time and i give myself a full week to recover ... i hate it , im so angry.. what do i do i want to gain mass , ive read every article , its 5 months , im tired of seeing nothing help!!!
im going to post my routine , let me know your thoughts please , anyone whos gone thru this an overcome!!
(im 5'11 155-160lbs) started at about 145-150
_____________________________
If everyone is thinking alike then somebody isn't thinking. ~George S. Patton
Current
Age: 45
Height: 5'11
Weight:216
BF: 12-13%
=========
DoNotClick
(in reply to ss396)
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RE: 5 months in - 10/8/2007 9:52:56 PM
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ss396
Posts: 174
Joined: 12/17/2006
Status: offline
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that sounds like a good idea , ill try that in like 2 months , when im done this routine , i think im gettin some ok results , wouldnt that be overkill hitting it 3 times a week , i mean after i heal for one week sometimes im alittle sore or seem alittla weak still.
im down for trying it i looked it up theres some ok routines , only thing i worry about is legs , when i work mine i cant walk for like a week no joke , but thanks for the advice
(in reply to ss396)
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