Ive been going to the gym for some time now. Ive been going for quite a while now, but onyl recently have I become more serious about it. I now try to get the most out of my workouts (which i didnt before).
Heres a little history.
3 years ago (im 18 years old now) I was 5'5, and 175 pounds. I decided to lose some weight. I joined the cross country team and ran 7 km 3 times a week and eventually got down to 150 pounds (and grew to about 5'7). I than decided to go to the gym 2 years ago and get bigger and stronger. I went but I was never serious about it. It was a hassle for me... my body hurt and I didnt like it. I still continued with it and began to tone up, but not gain weight (I actually went down to 145 pounds).
Until a few monthes ago I began getting more serious about gaining weight. Im now 155 and 5'10-11.
Ive been gaining quite a bit of size in my arms, chest, and shoulders. My back is also quite big and toned (im really comparing myself to what I used to look like. In reality im quite normal).
Now for the reason why I suck. Ive been increasing the weight for all my excerises except for my chest and triceps. I dont know why.
Heres me routine
Flat bench- 90 pounds (i know i suck)
Incline- 80 pounds (i know i suck even more)
Fly- I use this machine and set it to 110 but I know that if I were to use dumbells I would have 20 pounds in each arm. (hence the suckage)
For tris I do this
I use the rope on the cable and set it to 55 pounds (22.5 pounds per arm)
I than do this excersise where I lift a dumbell over my head. I use 10 pounds for this (suckage!)
I than lift myself using my tris of a bench, keeping my legs on the floor (hard to explain).
I dont know if my technique is right or not. I am gaining size, and Ive gotten many comments on how much better I look compared to last year. But im still not getting stronger. Ive been pushing teh same weight for monthes now and im starting to get upset. Please help!
Simple solution: eat more food. Oh, what's that you say? You already eat a ton? No you don't. Track your calories for a week or so and report back ( http://www.fitday.com ).
Once you start eating more your lifts will increase. You should also allow your body to rest and grow. Don't lift any more than 3-4 times a week (for about an hour each session). Work out your legs using heavy weights (Squats) and everything else will start to take off too.
In the past month ive gained 10 pounds. I think im eating enoughOriginally Posted by Tofer
and don't have such a positive attitude!
I agree on the diet. You need a + caloric balance, if you gained 10lb in a month it's probably good, but still track it on fitday.
Flies (pec dec machine or DB) won't make your bench better, ditch them. Do dips instead. For triceps, do close grip benching, scullcrushers (french press), dips (what you're doing with the bench, but do it on a dip station). In general do your compound movements first (i.e. bench, squat) then your isolation, and your bigger muscles first (i.e. chest) then the smaller (i.e. triceps). The WBB1 routine is excelent.
3/27/06 - 150lb, 17.8% BF
8/23/06 - 153lb, N/A BF
Lifts and PRs
Dead 215x4 (4/24/06), 255x1 (5/22/06), 295x1 (8/23/06), 315x1 (11/24/06)
Squat 185x4 (4/19/06), 235x3 (5/31/06), 275x1 (8/21/06), 315x1 (10/25/06)
Bench 135x5 (4/24/06), 160x3 (5/22/06), 145x3 (8/23/06)
"Deadlift is like my girlfriend. She pisses me off at times, but i still love her." - DNL
BSG Season 3 - 10/6/06
I have heard about these "dips" and "SkullChrushers"
What the hell are they. Also Military press whats that?
www.exrx.net is your friend when it comes to finding exercises.Originally Posted by Billy E.
Skull crushers: http://www.exrx.net/WeightExercises/...gTriExtSC.html
Military press: http://www.exrx.net/WeightExercises/...taryPress.html
I dont think I saw the word "squat" in your post once. You gotta do em to get big it helps alot.
22 - 5'11'' - 190 lb
PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 203
P Clean 98 KG | Jerk 106 | Full Clean 106 |
Philippians 4:13 - "I can do anything through Christ who strengthens me."
"I'm really impressed with your dedication. I will call it your jedication." - killxswitch
J O U R N A L !TJW
You do not suck. Get a hold of yourself man!!
Why do I need to do squats?
If i ever do them I want someone to teach me the right way to.
You don't have nobody to show you. I suggest you watch some videos on how to perform a squat. Read this article and then watch the video's on the bottom.Originally Posted by BFGUITAR