I've been working on lifting weights for a while now (about a year and a half or so), and I'm just not seeing the gains I want to see. I'm trying to consider all the factors that could influence this, but I can't determine anything. My stats are
My typical workout consists of:
Incline Bench: 90 (weak, I know)
Lateral Press: 190
Bicep Curls (both at once): 150
Sitting Squats: 250
Horizontal Calf: 250
Tricep: 80 (yeah, weak again)
Hip Abductors: 290
I always do 3 sets of 8-10 reps of everything at 2-3 secs per rep for fast twitch muscle development. I also supplement my diet with around 80g of whey protein daily along with tons of vitamin C (for protein uptake) and plenty of complex carbs. Occasionally I don't get enough daily water, but not often. I don't really want to start taking creatine as I'd have to keep taking it in order to maintain mass. I'm also a former vegetarian, so would that have caused any detriment to gaining? I only do cardio occasionally due to muscle deterioration...and that's pretty much it. So what's the problem, exactly?
Also, if I do gain, how do I make sure that it's toned-looking and not just blobs of muscle piled on top of itself?
Thanks for any help!
Check out the 'Starting Strength' program - it will probably serve you much better than the routine you listed (where are the deadlifts, man!).
You're not eating enough, period.
You're routine could also use a complete overhaul. Starting Strength is a great suggestion.
I also think you misunderstand the benefits of creatine, not that you need to start taking it to see gains.
Last edited by Jorge Sanchez; 11-23-2007 at 03:57 PM.
So whats it like to be starving? ... Seriously you need to eat and change that routine asap.
bench - 245 x 2
squat - 315 x 5
dl- 355 x 1
goal - Bigger Faster Stronger
Throw out your workout. Use Rippetoe's. A search on here will give you the exact routine.
If you are not gaining you are not eating enough. Eat more to gain. Energy in must be greater than energy out.
As for being "toned looking" that's diet. Muscle with low bodyfat surrounding it looks defined and "toned".
Hey man, you're the exact spitting image of where I was right out of high school. I'd been lifting for a while, but never really learned how to do it right in order to get to the goals I wanted to reach.
Use the routine above, hit 4000 cals per day no matter what, eat 200 g protein per day, ideally from whole meats if you can stomach it, and split up the rest of the calories from carbs and fats.
Of course, there's tons more detail than that, but I promise you, if you stick to that for just 4 weeks, you'll see some progress.
So the question is, are you up to it?
EDIT: Forgot to mention that I've been doing this for 4 weeks and have seen a big jump in weight and strength. I'm 6'7" and basically a beginner lifter too.
Last edited by mickyjune26; 11-24-2007 at 07:35 PM.
Age: 25 Height:5/9" Weight: 180lbs/ 80kgs
Current PR's (updated 19th March.)
Bench: 325lbs/ 145kgs
Dead: 395lbs/ 180kgs
Squat: 370lbs/ 165kgs x 1 parallel.