Could anybody help me please ? :(

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    Oct 20, 2011 2:47 PM GMT
    OK, so I'm entirely lost in the gym. There are just so many options and I have no idea what's appropriate :-/

    I have a trainer but I think the routine is a bit much for me. Could you take a look at my frame ATM and tell me what you would recommend to gain a bit more size/definition? Many, many thanks guys icon_smile.gif

    me: http://i.imgur.com/YAZfe.png

    my goal: http://goo.gl/O79hM


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    Oct 20, 2011 3:06 PM GMT
    What about your trainer's routine makes you think it's too much?

    How long have you been working out or have you?
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    Oct 20, 2011 3:17 PM GMT
    Ehm I used to row a lot at school/college so I'm not averse to activity but I've never used a gym/equipment per say.

    I've been on the routine he designed for me about 2 months but I don't "feel" it in my chest/biceps/buttocks at the end of the workouts. I really feel it in my core and shoulders though most. I have successfully lost 3% body fat in the last 2 months however.

    Day 1

    incline,flat, decline flys 3x7 (2 10kg dumbbells)
    incline, flat dumbbell presses 3x7 ( 2 10 kg )
    wide stance pushup 3x10
    isolated curl 3x10 (2 10kg)
    preacher curl 3x6 (20kg bar)
    lateral raises 3x10 (7kg)
    standing, twisting shoulder press 3x10 (2 10kg dumbbells)

    Day 2

    front squat 2x12 (40kg barbell)
    back squat 2x12 (40kg barbell)
    front row 3x10 (30kg barbell)
    standing flys (2 10kg dumbbells)
    lunges 2x12 (2 10kg dumbbells)
    floor sweepers 2x15
    leg raises 2x15
    oblique crunch 2x15
    jack-knige 2x15


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    Oct 20, 2011 3:29 PM GMT
    If your goal is growth, then you're doing too many reps on the leg portions.

    Power: 3-5 reps
    Size: 6-10
    Balance: 10-12
    Endurance: 12+

    If you're not feeling it in a certain muscle, that probably means you've adapted to your routine: especially if you've been doing this for 8-9 weeks like you said. I'd take a short break then change your routine... probably to a more varied 3 or 4 day split, instead of a 2 day split (not because it's objectively better for growth, just so you're getting far away from what your body has currently adapted to).

    For myself, if I don't feel it in the muscle after a workout, the next workout I just increase weight by 10%-15%, even if it seemed heavy on the last workout. Sometimes a weight seems heavy, but that heaviness can be psychological. There are times when you really can lift more, you just have to mentally push through a barrier.
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    Oct 20, 2011 3:36 PM GMT
    Thank you for the advice. I might see him about how I can switch it up in the areas where I don't feel particularly pushed any more after trying a little heavier weights.

    Would you think 5-6 months would be a realistic time frame to reach my goal?
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    Oct 20, 2011 3:40 PM GMT
    What is your goal? In 6 months you'll probably put on some size, but do you have a specific number in mind?

    **

    "Look like that guy" isn't a good goal. I say that because 1) you'll never look like him because only he looks like him and 2) that's not a number: you can't set smaller goals that inspire you to reach your large goal without some way to measure it.
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    Oct 20, 2011 3:46 PM GMT
    I'd like maybe to put on 15kg of muscle and cut my body fat to about 8% like the chap in this picture http://goo.gl/O79hM

    this is where I am now, http://i.imgur.com/YAZfe.png
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    Oct 20, 2011 3:50 PM GMT
    Did he tell you anything about going up in weight? Do you feel like you can?

    Maybe in addition to adaptation you're just used to that weight and need more of a challenge?

    Try and put your goal more objectively. You can get a body tape and take your measurements and then make goals based off your own measurements.

    Renato Ferrerira (your goal pic) does more than just a fitness routine, so unless you plan on adopting the diet, pre-shoot dehydration, tanning, dermatology consults and some plastic surgery you wont' look like him lol.

    However, you have a great body and I think you'll be much happier making your goal a more ripped/bulked up version of you. No plastic surgery necessary icon_razz.gif

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    Oct 20, 2011 4:16 PM GMT
    If you want to gain 15 kg in 6 months, you are going to need to eat a ton of food all day long and probably take steroids. That kind of weight gain (muscular weight gain, that is) would be unusual, even if your body type were not (it seems to me) in the mesomorph-ectomorph range.