Need tips for working-out

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

    Nov 02, 2009 6:08 PM GMT
    I've just started back gym about 2 months ago and I am disappointed with the results Ive been seeing.After 2 months,I didnt gain any pound even though I go 4 times/week and eat a lot! So,I checked out this site and some others.I noticed that I do a full body work-out,split in Day A and Day B,and I go to the gym 4 times/week.Ive noticed that muscle building programs on this site and others seems to be more isolated and that you work only one group of muscle at a time,divided into four different days.
    So Im basically seeking advices to people here,on what the best program for me could be.Id like to get bigger and gain maybe 10 pounds more,but I dont have time to go 5-6 times/week.
    Thanks!
  • UncleverName

    Posts: 741

    Nov 02, 2009 9:04 PM GMT
    For starters, what are you doing?
    Saying that you do a full body split doesn't tell me much at least.

    Have you measured yourself? What's your current body fat percentage? Has that changed since you started? Have your biceps grown? Or your chest? Is your waist smaller?

    Are you doing whole body mass building exercises? Like squats, deadlifts, etc? Are you lifting heavy enough?

    Are you eating enough? What are you eating each day? How many calories are you eating? If you're not eating enough, you're working against yourself, no matter how you change things up.

    What are you doing the rest of the week? Are you running 3 10K runs each week? Are you swimming for hours? Or playing tennis? Is the gym the only exercise you're getting?

    Without more info, you probably won't get too much of use from people here.
  • Posted by a hidden member.
    Log in to view his profile

    Nov 02, 2009 9:19 PM GMT
    Two months?
    Try one year.
    I have only recently started to see *some* results. I've been lifting more and eating more- and resting.....
    Most, if not all, people will tell you that muscles grow when they are a rest. Make sure you are giving yourself enough time to recover and sleep well.
  • Posted by a hidden member.
    Log in to view his profile

    Nov 02, 2009 9:27 PM GMT
    My body changed a lot in the first three months (see private pics ha) but my weight didn´t: fat was burnt and muscle grew. Before we get the info it´s hard to say what´s going on with you, but if you are doing whole body, then 3 times a week is probably enough... it´s all i did for about a year and had great results on it.
  • Posted by a hidden member.
    Log in to view his profile

    Nov 03, 2009 12:08 AM GMT
    UncleverName saidFor starters, what are you doing?
    Saying that you do a full body split doesn't tell me much at least.

    Have you measured yourself? What's your current body fat percentage? Has that changed since you started? Have your biceps grown? Or your chest? Is your waist smaller?

    Are you doing whole body mass building exercises? Like squats, deadlifts, etc? Are you lifting heavy enough?

    Are you eating enough? What are you eating each day? How many calories are you eating? If you're not eating enough, you're working against yourself, no matter how you change things up.

    What are you doing the rest of the week? Are you running 3 10K runs each week? Are you swimming for hours? Or playing tennis? Is the gym the only exercise you're getting?

    Without more info, you probably won't get too much of use from people here.


    Wow that's a lot of questions to answer...I have not measured by mody fat percentage but Ive lost 20 pounds since my big trip to europe so i got super skinny...I feel like my muscles have been growing but maybe I am not patient enough.I dont know exactly how much Im eating,but I eat at least 4 to 5 times every day,a big breakfast,lunch,protein shake after gym,supper,etc.
    I play tennis maybe once or twice/week and go running also so I think for the cardio part I am doing okay.I dont want to do too much cardio right now.
    I am just wondering which kind of plans I should go with,and where I could find a good plan on internet.The plan on this website looks a bit time-consuming since you have to go at least 5 times/week and you always change your routine.
    Id like to post my gym program but its in french so I doubt people will understand it....
    Thanks a lot!
  • UncleverName

    Posts: 741

    Nov 03, 2009 12:29 AM GMT
    I'm not a trainer at all, so take whatever I say with a grain of salt.

    My first suggestion would be to hire a good personal trainer. I hired one almost two years ago now, and it made a huge difference. I haven't actually put on any weight, except for when I've ate till I was ready to throw up (and then ate some more after). But I definitely got stronger, and I definitely got leaner. A good trainer will be able to measure whatever he thinks needs to be measured, and keep track of your progress.

    Next, be realistic. This stuff doesn't happen overnight. That's partially why it's so important to take measurements. You're eyes will lie to you. All the time. If you measure (and do so in the same way every time), you'll have a better understanding. That's why I wonder about all of those measurements.
    Along those lines, you can easily create a profile on bodyspace (at bodybuilding.com) where you can enter all of your measurements, and update them, and see them get graphed automatically for you.

    Next, figure out how much you should be eating, and how much you are eating. You may be doing too much cardio, and not eating enough, to put on muscle. At the same time, your body could be in starvation mode because it's not getting enough calories, so it's not letting you lose any more fat. It could be both of those, only one of them, or neither. Point is, if you don't know how much you are eating and how much you should, you really don't know.

    Lastly, if you just want to pack on muscle, do compound lifts mostly. Look up exercise programs on bodybuilding.com. The programs on RealJock are great, and they're quite functional, but they're also quite complicated, and for me, were really time consuming. I'm personally trying the 5 x 5 program (by Bill Starr) and I'm going to see how that goes.

    Again, a personal trainer could probably help you figure out where you're at, and what you should do to get to where you want to be. If you can't afford one on a weekly basis, hire one for a few weeks to help you create a program tailored to you and ensure that you are working out with enough intensity and the right form, and that you're eating enough.

    If you're not going to hire a personal trainer, I would strongly suggest that you have a lot of patience, and that you prepare yourself to spend a lot of time reading to figure out what to do.
  • Posted by a hidden member.
    Log in to view his profile

    Nov 03, 2009 7:12 AM GMT
    I've found this on bodybuilding.com

    Monday

    * Bench Press: 3 Sets Of 8 Reps
    * Squat: 3 Sets Of 6 Reps
    * Bent Over Row: 3 Sets Of 6-10 Reps
    * Military Press: 3 Sets Of 6-10 Reps
    * Deadlift: 3 Sets Of 6 Reps

    Wednesday

    * Leg Press: 3 Sets Of 8 Reps
    * Skull Crushers: 3 Sets Of 6-10 Reps
    * Lat Pulldown: 3 Sets Of 8 Reps
    * Calf Raise: 3 Sets Of 8 Reps
    * Lateral Raise: 3 Sets Of 8 Reps
    * Dumbbell Curls: 3 Sets Of 6-10 Reps


    Friday

    * Deadlift: 3 Sets Of 6 Reps
    * Incline Dumbbell Press: 3 Sets Of 8 Reps
    * Barbell Row: 3 Sets Of 6-10 Reps
    * Smith Machine Squats: 3 Sets Of 6 Reps
    * Dumbbell Shrugs: 3 Sets Of 6-10 Reps

    What do you think?Is it too short,too easy or would be good for someone like me?I dont really have money for a trainer as you can see Im still an uni student lol
  • MikemikeMike

    Posts: 6932

    Nov 03, 2009 9:34 AM GMT
    Simple Snow boarder.

    It should only take an 45 mins to an hour 3-4 times a week.

    I can see from what you posted that you are not doing enough sets and too many exercises each day.

    You will see results just work out in body parts.

    Monday
    Chest do 12 reps flat bench of light to medium weight. Then do 10 reps and add 5-10 pounds. Then do 8 reps add 5 pounds then do 6 reps add 5 pounds-get a spotter, then go back and do 12 reps original weight.

    Next incline bench and then decline. You will require more protein intake.
    Same for ticeps then your done for Monday, skull crusher, tricept pull down.. Try not to wait more than a minute between sets. ** Only work out with one other person or alone and get someone to spot you.

    Wednesday
    Shoulders 2 different exercises 12,10,8,6,12 reps
    Bicepts 3 different types free weights or machines 12,10,8,6,12 12 reps original light weight. Shrugs if you can!

    Friday Back and legs/ Back lat pull downs, bent over rows, barbell rows, or dips. For legs smith machine squats leg presses and if you can leg curl and calf raises. All with same priciple 12 reps light weight and go up 5 to 10 pounds each time with less reps then finish with 12 on initial light weight.

    If you do this you will see gains I promise you bro!! Then get back at me when you want to take it to the next level!!icon_smile.gif
  • Posted by a hidden member.
    Log in to view his profile

    Nov 03, 2009 4:41 PM GMT
    The program I posted was the one I wanted to start next week....but instead of doing 3 sets Im going to do 4 sets for each exercice.It says on bodybuilding that it's better for beginner to do coumpound lifts instead of isolated exercice.What do you think I should do...it's hard to do that without a private trainer ;p
  • 8Always_Hard8

    Posts: 496

    Nov 03, 2009 5:17 PM GMT
    snowboarder saidThe program I posted was the one I wanted to start next week....but instead of doing 3 sets Im going to do 4 sets for each exercice.It says on bodybuilding that it's better for beginner to do coumpound lifts instead of isolated exercice.What do you think I should do...it's hard to do that without a private trainer ;p


    you shouldnt need to do 4 sets

    3 sets is perfect and just make sure your maxing out... on my last set I got until I cant finish and just put it all out there...unless you dont want to build muscle ;)
  • Posted by a hidden member.
    Log in to view his profile

    Nov 03, 2009 8:51 PM GMT
    Alright!Im gonna try that and see how it goes after 6 to 8 weeks!
    Now I just need to figure out what to do with the abs....if anyone has a good website for nutrition and exercice feel free
    Thanks for everyone that helped me! ;p
  • Posted by a hidden member.
    Log in to view his profile

    Nov 15, 2009 10:31 AM GMT
    I agree with MikemikeMike-

    But working out is not that hard or mysterious. Just do bench, squat, deadlift. A few variations of each. Throw in some curls and tricep pushdowns. Maybe dips. If you do these, you will get strong and huge. If you do these for a year and you stop growing, find a few other exercises, but that is all you need. No one does them because they are hard. But they have worked for 100 years or so for strength trainers.