Workout advice

  • Posted by a hidden member.
    Log in to view his profile

    Jul 07, 2015 7:25 PM GMT
    Okay so I've been going to the gym twice a week for about 2 months now and haven't really noticed that much of a difference other than in my legs. I wanna build more muscle in my arms and torso. I started off with 15 minutes of cardio and have worked myself up to 25 minutes. I plan on adding more time gradually.

    I also use the gyms weight machines but maybe I'm not doing it correctly? Should I be taking protein shakes? I'm not looking to build a 6 pack but I do wanna be toned.

    Any advice would be greatly appreciated!
  • ImBlackYall

    Posts: 23

    Jul 07, 2015 11:15 PM GMT
    Eat more vegetables or drink more cold pressed vegetable juices

    Cut your white starches

    Add cayenne pepper to your foods to boost your metabolism

    Jump rope

    Run sprints in intervals

    Perform pull ups (adding more weight as you go with a dip belt)

    Perform chin ups

    Incline dumbbell curl

    Perform deadlifts
  • Posted by a hidden member.
    Log in to view his profile

    Jul 07, 2015 11:18 PM GMT
    Two months is barely enough time to notice a difference unless you're doing steroids for muscle growth and/or winstrol for cutting fat.

    If you can see a visible difference already, you're making great progress. Keep up the good work and continue what you're doing! icon_biggrin.gif
  • Import

    Posts: 7190

    Jul 07, 2015 11:21 PM GMT
    girl, u gotta go more than twice a week.
    Go like 4 or 5 times a week and avoid the machines. Use freeweights.
    Machines are for bitches.
  • mybud

    Posts: 11836

    Jul 08, 2015 3:32 AM GMT
    Go to the gym at least 4 days a week.

    Consider a personal trainer.

    You state you want a 6 pack and bigger muscles, decide what you want more.

    You don't need protein powder...Just eat healthy and push water,ax sodas.
  • Posted by a hidden member.
    Log in to view his profile

    Jul 08, 2015 4:05 AM GMT
    Import saidgirl, u gotta go more than twice a week.
    Go like 4 or 5 times a week and avoid the machines. Use freeweights.
    Machines are for bitches.


    Lol with work and school it's hard to go more than twice a week but I'll try, maybe I can start doing 3 days a week and see how things go. Also I'll be sure to cross machines off my list haha
  • Posted by a hidden member.
    Log in to view his profile

    Jul 08, 2015 4:07 AM GMT
    ImBlackYall saidEat more vegetables or drink more cold pressed vegetable juices

    Cut your white starches

    Add cayenne pepper to your foods to boost your metabolism

    Jump rope

    Run sprints in intervals

    Perform pull ups (adding more weight as you go with a dip belt)

    Perform chin ups

    Incline dumbbell curl

    Perform deadlifts


    Thank you for the advice, I've got a lot more I need to work on! Is it okay to eat red meat or should cut back on that as well and just stick to chicken?
  • Posted by a hidden member.
    Log in to view his profile

    Jul 08, 2015 4:08 AM GMT
    paulflexes saidTwo months is barely enough time to notice a difference unless you're doing steroids for muscle growth and/or winstrol for cutting fat.

    If you can see a visible difference already, you're making great progress. Keep up the good work and continue what you're doing! icon_biggrin.gif


    Thanks! I should hire you as my trainer lol you can keep me motivated!
  • Posted by a hidden member.
    Log in to view his profile

    Jul 08, 2015 4:11 AM GMT
    mybud saidGo to the gym at least 4 days a week.

    Consider a personal trainer.

    You state you want a 6 pack and bigger muscles, decide what you want more.

    You don't need protein powder...Just eat healthy and push water,ax sodas.


    I'm glad I don't need protein powder cause that stuff is gross. I actually really want a personal trainer but I figured they were expensive so I never really looked into it
  • mybud

    Posts: 11836

    Jul 08, 2015 4:52 AM GMT
    Dennis92 said
    mybud saidGo to the gym at least 4 days a week.

    Consider a personal trainer.

    You state you want a 6 pack and bigger muscles, decide what you want more.

    You don't need protein powder...Just eat healthy and push water,ax sodas.


    I'm glad I don't need protein powder cause that stuff is gross. I actually really want a personal trainer but I figured they were expensive so I never really looked into it
    Ask your gym if they have student pricing for PT's...may save up to 10 bucks a session..Cheers.
  • jjguy05

    Posts: 459

    Jul 08, 2015 1:39 PM GMT
    Dennis92 saidOkay so I've been going to the gym twice a week...


    Go 4-5 times a week


    Dennis92 said...for about 2 months now...


    Way too soon to notice changes. It should take about a year to start seeing changes. But you're doing things wrong anyways, so you'll be starting all over again.


    Dennis92 said...and haven't really noticed that much of a difference other than in my legs. I wanna build more muscle in my arms and torso. I started off with 15 minutes of cardio and have worked myself up to 25 minutes.


    Stop doing cardio. You're already lean, and cardio will prevent muscle gains in your case.

    If you must, 15 min of walking on the treadmill, slight incline at a brisk pace, should be totally fine.


    Dennis92 said...I plan on adding more time gradually....


    Even if and when you should be doing cardio, more than 30 minutes at a time is overkill, unless it's a slow walk/hike or something.

    If you're doing steady cardio for too long, the body at some point goes into conservation and efficiency mode. Your body burns fewer calories to get the same jog done, and may start burning muscle instead of bodyfat.

    Dennis92 said...I also use the gyms weight machines...


    Start doing free weights. Right now, starting out, your goal is to build strength and get to the basics.

    Machines definitely have their purpose. They should supplement the free weights, especially when you're more advanced. As a beginner, do free weights basics for the most part. Once you start doing things right, start eating right, start going in regularly, doing proper set-rep ranges, doing weights that are appropriate for you (neither too heavy that you find yourself throwing the weight with momentum, nor too light that it wasn't challenging and you could have done more reps), then your body will respond like crazy, first with strength and eventually visually. When you're just starting out, the gains are pretty fast.


    Dennis92 said...but maybe I'm not doing it correctly?


    Hire a trainer, or get a good lifting plan from either RJ or a fitness publication and look up on youtube how lifts are done properly.

    It's important to remember at your stage, that you just need to be doing basic movements, not specialized ones that focus on like the biceps peak (instead of the whole bicep) or the upper pec (instead of the whole chest). So if you run into that sort of advice, it's too advanced for you at this time.



    Dennis92 said...Should I be taking protein shakes?


    You need to increase your food intake, especially protein. Protein shakes are just more convenient than solid food for that pre- and post-workout period. But at the end of the day, protein in a shake or as solid food is the same. And again, take a look at fitness/bodybuilding publications on what types of carbs to eat.

    Dennis92 said
    I'm not looking to build a 6 pack but I do wanna be toned.


    "Toned" doesn't really mean anything, but the term is frequently used by non-fitness people and newbies.

    Underneath your skin is a layer of fat, and underneath the fat is the muscle. Your body's fat content is independent of the size of your muscle. No matter how big or small your muscle is, no matter how muscular you are or aren't, having a low amount of bodyfat will expose the shape/sillhouette of your muscles more through your skin. There are guys that have never stepped foot in gym, but they look relatively impressive shirtless because of their naturally low bodyfat.

    A six pack is actually easy to achieve if you want to. I'm gonna get some shit from newbs for saying that because I'm not lean in my own picture. Again, a six pack is actually easy to achieve if you want to. You would have to basically "cut down" and emphasize reducing your bodyfat instead of being in muscle-growth emphasis mode.

    Thirdly, most of the time you have your shirt on anyways. A guy with impressive abs, but undeveloped shoulders/chest/back/traps won't look impressive when clothed. A guy with developed shoulders/chest/back/traps will look impressive clothed.

    Fourthly, you should definitely do abs, and thicken them so that when you do reduce your bodyfat, they'll be more pronounced. Treat them like any other muscle, train abs with resistance, don't go more than 20 reps a set, don't do too many sets a workout, and always train them at the end. Don't do what many morons do at the gym, endlessly working on their abs for 100 reps per set, thinking that that'll melt their belly fat. It wont.
  • Posted by a hidden member.
    Log in to view his profile

    Jul 08, 2015 2:13 PM GMT
    jjguy05 said
    Dennis92 saidOkay so I've been going to the gym twice a week...


    Go 4-5 times a week


    Dennis92 said...for about 2 months now...


    Way too soon to notice changes. It should take about a year to start seeing changes. But you're doing things wrong anyways, so you'll be starting all over again.


    Dennis92 said...and haven't really noticed that much of a difference other than in my legs. I wanna build more muscle in my arms and torso. I started off with 15 minutes of cardio and have worked myself up to 25 minutes.


    Stop doing cardio. You're already lean, and cardio will prevent muscle gains in your case.

    If you must, 15 min of walking on the treadmill, slight incline at a brisk pace, should be totally fine.


    Dennis92 said...I plan on adding more time gradually....


    Even if and when you should be doing cardio, more than 30 minutes at a time is overkill, unless it's a slow walk/hike or something.

    If you're doing steady cardio for too long, the body at some point goes into conservation and efficiency mode. Your body burns fewer calories to get the same jog done, and may start burning muscle instead of bodyfat.

    Dennis92 said...I also use the gyms weight machines...


    Start doing free weights. Right now, starting out, your goal is to build strength and get to the basics.

    Machines definitely have their purpose. They should supplement the free weights, especially when you're more advanced. As a beginner, do free weights basics for the most part. Once you start doing things right, start eating right, start going in regularly, doing proper set-rep ranges, doing weights that are appropriate for you (neither too heavy that you find yourself throwing the weight with momentum, nor too light that it wasn't challenging and you could have done more reps), then your body will respond like crazy, first with strength and eventually visually. When you're just starting out, the gains are pretty fast.


    Dennis92 said...but maybe I'm not doing it correctly?


    Hire a trainer, or get a good lifting plan from either RJ or a fitness publication and look up on youtube how lifts are done properly.

    It's important to remember at your stage, that you just need to be doing basic movements, not specialized ones that focus on like the biceps peak (instead of the whole bicep) or the upper pec (instead of the whole chest). So if you run into that sort of advice, it's too advanced for you at this time.



    Dennis92 said...Should I be taking protein shakes?


    You need to increase your food intake, especially protein. Protein shakes are just more convenient than solid food for that pre- and post-workout period. But at the end of the day, protein in a shake or as solid food is the same. And again, take a look at fitness/bodybuilding publications on what types of carbs to eat.

    Dennis92 said
    I'm not looking to build a 6 pack but I do wanna be toned.


    "Toned" doesn't really mean anything, but the term is frequently used by non-fitness people and newbies.

    Underneath your skin is a layer of fat, and underneath the fat is the muscle. Your body's fat content is independent of the size of your muscle. No matter how big or small your muscle is, no matter how muscular you are or aren't, having a low amount of bodyfat will expose the shape/sillhouette of your muscles more through your skin. There are guys that have never stepped foot in gym, but they look relatively impressive shirtless because of their naturally low bodyfat.

    A six pack is actually easy to achieve if you want to. I'm gonna get some shit from newbs for saying that because I'm not lean in my own picture. Again, a six pack is actually easy to achieve if you want to. You would have to basically "cut down" and emphasize reducing your bodyfat instead of being in muscle-growth emphasis mode.

    Thirdly, most of the time you have your shirt on anyways. A guy with impressive abs, but undeveloped shoulders/chest/back/traps won't look impressive when clothed. A guy with developed shoulders/chest/back/traps will look impressive clothed.

    Fourthly, you should definitely do abs, and thicken them so that when you do reduce your bodyfat, they'll be more pronounced. Treat them like any other muscle, train abs with resistance, don't go more than 20 reps a set, don't do too many sets a workout, and always train them at the end. Don't do what many morons do at the gym, endlessly working on their abs for 100 reps per set, thinking that that'll melt their belly fat. It wont.


    Thank you very much for the advice, it's definitely a lot to take in but I'm gonna start making changes today and I'll try to give it more than 2 months this time icon_razz.gif lol
  • Posted by a hidden member.
    Log in to view his profile

    Jul 09, 2015 1:16 PM GMT
    I think 25 minutes isnt enough, especialy only twice a week!
    I wouldnt do the cardio before neither, but i dont count 15 min as cardio, so that is ok .

    I tend to do cardio and work out at a difference time during the day, like going for a run in the morning before work, and work out after work.

    If you start, get a PT for a couple of session.

    good luck, and be patient

  • TroyAthlete

    Posts: 4269

    Jul 09, 2015 2:27 PM GMT
    HFrenchM saidI think 25 minutes isnt enough, especialy only twice a week!
    I wouldnt do the cardio before neither, but i dont count 15 min as cardio, so that is ok .

    I tend to do cardio and work out at a difference time during the day, like going for a run in the morning before work, and work out after work.

    If you start, get a PT for a couple of session.

    good luck, and be patient



    If he's trying to build muscle, he really doesn't need cardio at this point at all. A clean diet will take care of what cardio would do for him without killing his gains, which is what I think is happening based on the limited information he wrote.

    OP, if you're not growing, you're probably not eating enough. You should be tracking your meals with an app like MyFitnessPal. It's difficult to pinpoint exactly what's going on until you post your workout routine and diet/meal plan.
  • Posted by a hidden member.
    Log in to view his profile

    Jul 09, 2015 2:38 PM GMT
    TroyAthlete said
    HFrenchM saidI think 25 minutes isnt enough, especialy only twice a week!
    I wouldnt do the cardio before neither, but i dont count 15 min as cardio, so that is ok .

    I tend to do cardio and work out at a difference time during the day, like going for a run in the morning before work, and work out after work.

    If you start, get a PT for a couple of session.

    good luck, and be patient



    If he's trying to build muscle, he really doesn't need cardio at this point at all. A clean diet will take care of what cardio would do for him without killing his gains, which is what I think is happening based on the limited information he wrote.

    OP, if you're not growing, you're probably not eating enough. You should be tracking your meals with an app like MyFitnessPal. It's difficult to pinpoint exactly what's going on until you post your workout routine and diet/meal plan.


    It's what meant, 15min isnt cardio, at the most a warm up .
    I do cardio, cause im not looking to gain more mass, just maintain healthy way of life .

    BUt 25min its what I use to spend to warm up when i started working out, so I think longer time has to be spend working out and more often.

  • Posted by a hidden member.
    Log in to view his profile

    Jul 09, 2015 4:48 PM GMT
    you know, I've been so busy focusing on my workout at the gym that I haven't really put much thought into my diet. I don't have a set diet plan or anything... I do make sure to eat healthy like veggies and fruits. I've also added more protein to my diet but I don't eat a lot of food.

    I work 12 hour shifts at a hospital and it gets so crazy that I've gotten used to going without food for a few hours. My body is kinda weird when it comes to eating. Usually I just eat small portions of food and feel stuffed but then other times I eat all day long and it's never enough.
  • Posted by a hidden member.
    Log in to view his profile

    Jul 09, 2015 7:50 PM GMT
    My diet is soo bad, I think I'm just blessed with good genes icon_biggrin.gif

    What jjguy69 said is good advice and I would follow it :3 as for diet I have no idea because I eat whatever, but I think I get 100g of protein and 2500 calories, which is probably not enough and kinda bad.

    Maybe one day I'll change my lifestyle icon_question.gif
  • Posted by a hidden member.
    Log in to view his profile

    Jul 09, 2015 8:40 PM GMT
    Remington47 saidMy diet is soo bad, I think I'm just blessed with good genes icon_biggrin.gif

    What jjguy69 said is good advice and I would follow it :3 as for diet I have no idea because I eat whatever, but I think I get 100g of protein and 2500 calories, which is probably not enough and kinda bad.

    Maybe one day I'll change my lifestyle icon_question.gif


    Darn you and your good genes! I wish I could eat whatever and still get muscle
  • jjguy05

    Posts: 459

    Jul 10, 2015 7:53 AM GMT
    HFrenchM said
    TroyAthlete said
    HFrenchM saidI think 25 minutes isnt enough, especialy only twice a week!
    I wouldnt do the cardio before neither, but i dont count 15 min as cardio, so that is ok .

    I tend to do cardio and work out at a difference time during the day, like going for a run in the morning before work, and work out after work.

    If you start, get a PT for a couple of session.

    good luck, and be patient



    If he's trying to build muscle, he really doesn't need cardio at this point at all. A clean diet will take care of what cardio would do for him without killing his gains, which is what I think is happening based on the limited information he wrote.

    OP, if you're not growing, you're probably not eating enough. You should be tracking your meals with an app like MyFitnessPal. It's difficult to pinpoint exactly what's going on until you post your workout routine and diet/meal plan.


    It's what meant, 15min isnt cardio, at the most a warm up .
    I do cardio, cause im not looking to gain more mass, just maintain healthy way of life .

    BUt 25min its what I use to spend to warm up when i started working out, so I think longer time has to be spend working out and more often.



    If your heart rate goes up, that's cardio. If your heart goes up during your warm-up activity, then you're doing some sort of cardio for your warm-up. You can even turn a lifting session into cardio by going a bit faster.

    For muscle growth, the OP should avoid traditional cardio, especially jogging. Basketball, soccer should be avoided too.



  • MikeW

    Posts: 6061

    Jul 10, 2015 10:39 AM GMT
    If your primary aim is to build muscle (rather than building endurance or burning fat), you don't need more than 25 to 30 minutes of cardio -- and that should *always* be *after* your weight lifting. Too much cardio can actually burn muscle. So, given that you're 'skinny fat' (slender, little muscle) I'd not do more of that. In fact, if your aim is to build muscle and you don't have a lot of time, I'd eliminate it altogether for now.

    Concentrate on free weights. The thing is, though, it is best to know what you are doing and how to do it. Building muscle for skinny guys usually requires some education on your part. You have to understand the primary principals (such as "progressive overload" -- muscles grow as an adaptive response to repeatedly overloading them; as they develop it takes more volume [increased number of sets and repetitions with the same weight or same number of sets and repetitions with a heavier weight... or some combination of those plus learning to rest less between sets], etc...)

    You have to understand what exercises work what muscle groups. You have to understand how to do the exercises with proper form (so you don't injure yourself... this is very important).

    If you don't have a lot of time its best to stick with the basic "big moves"... that is, squats, deadlifts, benchpress. Add into that shoulder presses and pull-ups (or cable lat pulldowns) and you've got a solid workout. Of course there are many more exercises that target more specific muscles or muscle groups... but that is apart of the learning process and finding more time to workout.

    Finally the mantra is, "If you want to get big you have to eat big"... yeah I hear you just want to "tone"... But what does that mean? You can't "tone" muscles that aren't developed. To develop them you have to challenge them with progressive overload. And you needn't ever worry about bulking up or getting too big... that doesn't happen unless you REALLY fucking work at it. But for muscles to grow they need the right nutrients... generally that means making sure you have some protein with every meal and get your protein/carb/fat consumption in the right caloric ratios (usually something like 40/40/20 respectively). And given your overall build as it is, that probably means eating somewhat more than you have been. Don't worry if you gain weight -- you WANT to weigh more (muscle weighs more than fat). If you do gain some fat along the way, it is relatively easy (for your body type) to burn that off by slightly reducing your calorie intake and upping your energy output.

    You're at the right age to begin building definition. Just do some online research... there are literally hundreds of youtube channels and videos that show various workout schemes and proper lifting form. Train with your brain... most important muscle of all.
  • Posted by a hidden member.
    Log in to view his profile

    Jul 11, 2015 5:45 AM GMT
    MikeW saidIf your primary aim is to build muscle (rather than building endurance or burning fat), you don't need more than 25 to 30 minutes of cardio -- and that should *always* be *after* your weight lifting. Too much cardio can actually burn muscle. So, given that you're 'skinny fat' (slender, little muscle) I'd not do more of that. In fact, if your aim is to build muscle and you don't have a lot of time, I'd eliminate it altogether for now.

    Concentrate on free weights. The thing is, though, it is best to know what you are doing and how to do it. Building muscle for skinny guys usually requires some education on your part. You have to understand the primary principals (such as "progressive overload" -- muscles grow as an adaptive response to repeatedly overloading them; as they develop it takes more volume [increased number of sets and repetitions with the same weight or same number of sets and repetitions with a heavier weight... or some combination of those plus learning to rest less between sets], etc...)

    You have to understand what exercises work what muscle groups. You have to understand how to do the exercises with proper form (so you don't injure yourself... this is very important).

    If you don't have a lot of time its best to stick with the basic "big moves"... that is, squats, deadlifts, benchpress. Add into that shoulder presses and pull-ups (or cable lat pulldowns) and you've got a solid workout. Of course there are many more exercises that target more specific muscles or muscle groups... but that is apart of the learning process and finding more time to workout.

    Finally the mantra is, "If you want to get big you have to eat big"... yeah I hear you just want to "tone"... But what does that mean? You can't "tone" muscles that aren't developed. To develop them you have to challenge them with progressive overload. And you needn't ever worry about bulking up or getting too big... that doesn't happen unless you REALLY fucking work at it. But for muscles to grow they need the right nutrients... generally that means making sure you have some protein with every meal and get your protein/carb/fat consumption in the right caloric ratios (usually something like 40/40/20 respectively). And given your overall build as it is, that probably means eating somewhat more than you have been. Don't worry if you gain weight -- you WANT to weigh more (muscle weighs more than fat). If you do gain some fat along the way, it is relatively easy (for your body type) to burn that off by slightly reducing your calorie intake and upping your energy output.

    You're at the right age to begin building definition. Just do some online research... there are literally hundreds of youtube channels and videos that show various workout schemes and proper lifting form. Train with your brain... most important muscle of all.


    Thank you very much for the advice, I'll do some more research online and see what I can find and add it to what you suggested icon_smile.gif
  • maggass

    Posts: 44

    Jul 12, 2015 7:28 AM GMT
    Sorry to tell you but when you get fit naturally, it takes some time to see. You can't go a few times and in two months expect to see a drastic change. It'll take time but as long as you stay committed and on track, once you see the changes it'll be worth it.