nysexy saidOk..so i decided to voice my dilema.
Gym: 5-6 days a week
Weights: 45 min- 1 hour depending on the day 3 sets of 3-5 exercises per body
part...1 part per day
Cardio: 20-30 min alternating btwn elliptical and running with a target
maintained HR of at least 160-170
Bench: 230 but going up
Bicep Curls: 35-40 lb dumbells each arm..seems to be going up
I pay attention to form and have no issues decreasing the weight if the form is suffering
Diet: Not the best but everything in moderation (i adhere to the serving sizes)
I've been doing this for about 10 years...i can lift more and can run about twice as much as i used to and can do it twice as fast as i can. I feel pretty good but..... I FRIGGIN LOOK THE SAME!!!!!!! One would think i'd be huge and built by now but i've had the same proportions and measurements since 2003 when i lifted ALOT less than i do now.
Even the trainer is like WTF!?!?!?!?!?!
Explain...oh..and i keep trying variations on everything every few weeks as well.
I don't know what your goal is but increased strength and increased size does not go hand in hand. While it is true that increased muscle size will bring about increased strength it is not true the other way around.
Many people will tell you to life weights that will cause you to reach fatigue in x amount of reps (common numbers I hear are 3-5 or 8-10) but gaining real muscle mass is not about exhausting yourself.
The problem is that many people exhaust themselves before the message gets sent to the cell to cause growth.
What I would recommend is to maintain tension on the muscle you are looking to build for 30-60 seconds. If this requires you to lower your weights so you can do more reps then do it.
Also if your only cardio is running and an elliptical and you want to drop your body fat then you will need to pick it up a notch. Add excersises to your routine that workout multiple muscles and joints (squats, lunges, presses or better yet do them together - link below for example).http://www.realjock.com/article/628/
My final tip is that if you use workout machines then ditch them for free weights. Machines tend to stabalize your body so those all important stabilizing muscles are left out of the mix.