Hey.
This is my first post here. I have been doing basic weight training for 3-4months now.
I have defiantly felt and seen a big big change in my body and eating habits. I'm just curious is their anyway I can improve my workout routines? I don't take any supplement drugs of any kind and I don't plan too (Money wise). I weigh 75KG

 Monday
Stretching (The basics of stretching the body, the common stretches.For 2mins)
Lift 10kg weight (The actual circle round weight. Both hands lift up flip over and push above my head, bring slowly down. Repeat).
8.5KG dumbbells (30reps 2 sets).
Bench lifting (9kg 30reps 2 sets).
Bench lifting (18kg 20reps 2 sets).
Crunches (30 reps 2 sets).
Sit ups (30 reps 2 sets).
Modified bicycle crunch (1minute.I keep my knees up and don't rotate them).
Stretching (The basics)

 Wednesday
Stretching (The basics of stretching the body, the common stretches.For 2mins)
Lift 10kg weight (The actual circle round weight. Both hands lift up flip over and push above my head, bring slowly down. Repeat).
8.5KG dumbells (30reps 2 sets).
Bench lifting (9kg 30reps 2 sets).
Bench lifting (18kg 20reps 2 sets).
Crunches (30 reps 2 sets).
Sit ups (30 reps 2 sets).
Modified bicycle crunch (1minute.I keep my knees up and don't rotate them).
Stretching (The basics)

 Friday
Day 1- Monday
Stretching (The basics of stretching the body, the common stretches.For 2mins)
Lift 10kg weight (The actual circle round weight. Both hands lift up flip over and push above my head, bring slowly down. Repeat).
8.5KG dumbbells (30reps 2 sets).
Bench lifting (9kg 30reps 2 sets).
Bench lifting (18kg 20reps 2 sets).
Crunches (30 reps 2 sets).
Sit ups (30 reps 2 sets).
Modified bicycle crunch (1minute.I keep my knees up and don't rotate them).
Stretching (The basics)

Basically I do the same workout three times a week. Until I no longer feel like it's doing anything usually 2-3 weeks then I change it.

I was wondering how can I improve my biceps muscle gain.

I'm not super strong obviously. My biceps are in the following attachment (It's a bit bigger now, more toned).

 

Attached Image(s)

Well it doesn't surprise me you are still using such small weights after 4 months. You're doing 30 rep sets. STOP THIS NOW lol.

Make this your new routine:

• Monday: Workout A
• Wednesday: Workout B
• Friday: Workout A

The following week, your schedule will look like this:

• Monday: Workout B
• Wednesday: Workout A
• Friday: Workout B
  
  
  Workout A
• Squats: 3 x 5
• Bench Press: 3 x 5
• Deadlift: 1 x 5
• Dips (weighted): 2 x 5-8

Workout B

• Squats: 3 x 5
• Overhead Press: 3 x 5
• Rows: 3 x 5
• Chin-ups: 3 x 8

Every Workout / Assistance Work / OPTIONAL

• Weighted Sit-ups at a 45 degree angle on decline bench: 3 x 30 seconds
• Weighted Hyper-extensions: 3 x 8

Thats 3 sets for the exercises and 5 reps for the set. See how you get along with that.

V,
    You're the Clipart Photoshop GOD!

 

_Virtuoso_


Well it doesn't surprise me you are still using such small weights after 4 months. You're doing 30 rep sets. STOP THIS NOW lol.

Make this your new routine:

• Monday: Workout A
• Wednesday: Workout B
• Friday: Workout A

The following week, your schedule will look like this:

• Monday: Workout B
• Wednesday: Workout A
• Friday: Workout B
  
  
  Workout A
• Squats: 3 x 5
• Bench Press: 3 x 5
• Deadlift: 1 x 5
• Dips (weighted): 2 x 5-8

Workout B

• Squats: 3 x 5
• Overhead Press: 3 x 5
• Rows: 3 x 5
• Chin-ups: 3 x 8

Every Workout / Assistance Work / OPTIONAL

• Weighted Sit-ups at a 45 degree angle on decline bench: 3 x 30 seconds
• Weighted Hyper-extensions: 3 x 8

Thats 3 sets for the exercises and 5 reps for the set. See how you get along with that.

This...

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

What are Rows and Weighted Hyper-extensions

Weighted Sit-ups at a 45 degree angle on decline bench- Mine is a incline. I'm unable to actually go to a gym seeing as I don't work till I'm finished year 10

Weighted Hyper-extensions- ? what is this and how much weight.

Look on youtube for any exercises that you aren't sure of, it'll have videos that show you.

If you can't go to a gym yet then try making makeshift weights like broomsticks with buckets of sand/bricks on either end for squats and presses etc. Dips and Chins are bodyweight exercises anyway so you shouldn't have much problem with them.

V,
    You're the Clipart Photoshop GOD!

 

I know what most of them are I got a bench press unit incline only though I got two bars. so I use them for the squats. Thanks

How much weight do you have?

V,
    You're the Clipart Photoshop GOD!

 

Virtuoso, do you have any success with that routine?

it ain't the size of the dog in the fight, its the size of the fight in the dog


fight record:  
 10-2

jhux


Virtuoso, do you have any success with that routine?

Its one of the most known programs around..lots of people have had success with it.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

I have

2x 10KG
4x 10LBs

I think I have more 10kg ones laying around.

Okay, well that might last you a little while for bench and OH press. You can do bent over one arm rows which you have enough weight for, and the dips and chins are bodyweight exercises obviously. But when it comes to the squatting and deadlifts which are your best exercises for gaining size, then you're going to need to have a look at how you can make some makeshift weights, as I mentioned before with buckets, because you don't have enough weight.

V,
    You're the Clipart Photoshop GOD!

 

Okay I have gotten every weight I have Not inc dumbbells.

4X10KG
4x10LB=18kg(all together)
3x5KG
4x2.5kg
3x1kg

around 86KG all together.

86kg should do you good, I bought a 90kg weight set when I first started and it did me fine.

V,
    You're the Clipart Photoshop GOD!

 

Take virtuoso's advice and follow his routine, an 86kg set should be fine for you for a while.

Okay thank you I've just changed to hack squats so I can do more weights (Virtuoso's advice).

should you be doing heavy weights for this?

it ain't the size of the dog in the fight, its the size of the fight in the dog


fight record:  
 10-2

These are pretty good advices from virtuoso

Get the Best Obliques