Yet another i want to get bigger muscles thread! but for me!

[vene-nemesis]

Hey well ive been going to the gym this last 3 months and while my strenght has enchanced my muscles are not that beefy.

I dont want to be a culturist i just want to get to 72-74 kg maximun.

My data:

64-65 kg weight.
19 years old.
1.72-74 meters tall.

Workout:

Day one: pecs-arms-legs

legs:
-squats (wide stance) 5x38kg (warmup)
5x42kg
5x42kg
rest time: 1 minute or so.

-leg extension:12x30kg (warmup)
12x50kg
12x50kg
12x30kg (warmdown)

rest time: 1 minute or so.

Pecs:

-Flat Bench Dumbbell Flyes: 12x8kg per arm (warmup)
12x10kg per arm
12x10kg per arm
12x8kg (warm down)

-Incline Bench Dumbbell Press: 12x8kg per arm (warmup)
12x10kg per arm
12x10kg per arm
12x8kg (warm down)

-Lower pecs i cant exercise them my gym hasnt got any machine for this and i cant do dips i cant lift my own weight yet.

Arms:

-biceps Dumbbell Concentration Curls each arm: 12x10kg
12x10kg
(as many as i can usualy 3-4)x12.5kg
12x10kg only on left arm since this bicep is smaller

-Triceps push downs (both arms): 12x30kg
12x35kg
10x40kg

-forearms (each arm) front: wrist curl 12x12.5kg 3 times
(each arm) back: inverse wrist curl 12x12.5kg 3 times.


Day 2 Back-shoulders-arms-legs


I do the same rutine for my arms and legs as in day one.

Shoulder:

-Seated Dumbbell Deltoid Presses 12x8kg(warmup)
12x10kg
12x10kg
12x8kg(warmdown).

Back:
-Narrow grip machine rows: 12x45kg(warmup)
12x50kg
10x50kg
10x40kg(warmdown).

-Single Arm Dumbbell Rows: 12x10kg
12x12.5kg
12x12.5kg
12x12.5kg



That was my workout. I do it alternating day 1 and 2 on monday, wednessday and friday. It takes me hour and a half to 2 hours. The remaining days i do sit ups at home 300average per day +100 more on crossed sit ups (right elbow to left knee and viceversa)

My main concern is that my biceps arent getting bigger while my chest is. I also have some belly fat i would like to get rid off.

My calorie average consumption is 2417 daily and i believe i eat 2500 calories but have no idea on the protein and carbohidrate percentages but i mostly eat home made food with lost of tuna, beans of all kind, meat, chicken (not the friend KFC like), bread, eggs each thing more than once a week.

Any advise on the biceps concern and my belly fat would be apreciated.

[louieeadg]

Um...it's only been 3 months.

[vene-nemesis]

Originally Posted by louieeadg

Um...it's only been 3 months.

Shouldnt it be a noticiable change (not big) besides the performance????

[Tsal]

What was your weight when you started, then? In three months, as a beginner, you should be up maybe 2 kg's if you've eaten enough. You should see some difference around the 6 month mark, if not, eat more. The program looks good enough.

[Stu L.]

Hell, I'm tired just from reading it

The biceps curl is the only thing I would know, but you're already doing it. Does your gym have a trainer or anyone that could critique your form and offer suggestions on other lifts?

And can anyone translate this to American

[vene-nemesis]

I was 60-62 i was comming out of a relationship and had the usual depresions that makes it hard to eat.

[vene-nemesis]

Originally Posted by Tsal

What was your weight when you started, then? In three months, as a beginner, you should be up maybe 2 kg's if you've eaten enough. You should see some difference around the 6 month mark, if not, eat more. The program looks good enough.

yeah 2 kgs is what ive raised.

[I am Domokun]

Originally Posted by vene-nemesis

yeah 2 kgs is what ive raised.

Diet is very very important. Lots of protein if you want to pack on muscle mass! Steaks and fish and stuff. And/or some whey protein shakes.

[vene-nemesis]

Abot those whey shakes, ive seen some friends of mine who were on them but when they stopped taking them their body mass went down in a week and their skin got this horrible stretch marks... does this happens normally????

[Stu L.]

OK, so about 5'7" and 143lbs for all of us American people

[Tsal]

Originally Posted by vene-nemesis

yeah 2 kgs is what ive raised.

Ok, so you've gained weight, you have gained strength, what is it you are not so happy about? Just keep on doing it, and you'll see the difference at some point it another - you won't look like Arnold in three months, or else all the people who've ever been to the gym would look like that, right? You've got 30-40 years to improve, so keep doing it.

Whey shakes are completely safe, don't worry about it. They're made from milk. Maybe your friends lost weight, because the shakes were the only thing they were eating?

[I am Domokun]

Originally Posted by Tsal

Whey shakes are completely safe, don't worry about it. They're made from milk. Maybe your friends lost weight, because the shakes were the only thing they were eating?

As long as you only use them to SUPPLEMENT your diet, they're fine!

[Ericman197]

Originally Posted by vene-nemesis

Abot those whey shakes, ive seen some friends of mine who were on them but when they stopped taking them their body mass went down in a week and their skin got this horrible stretch marks... does this happens normally????

Unless he was taking some drugs on the side, whey protein shakes aren't going to do a whole lot positively or negatively. It's just another source of protein that many find to be more convenient.

As far as your workout, IF you want to get bigger muscles I recommend:

1. More weight lower reps. Twelve reps isn't TOO much but it's a bit on the high side. I usually aim for six to eight reps, sometimes more sometimes less. A lot of body builders will do very huge weights for only a few reps, or the 8/6/4 program. Just about any exercise you do is going to help, but I see guys lifting tiny weights for 30 reps, and never increasing in size.

2. Suggested additional exercises: pullups! For some reason I can never get a good burn doing bicep curls, I usually get too tired before I start making gains. Pullups definitely do it for me though, and they work a whole lot of muscles at the same time. If you can't do one yet then either do one with assist, or actually have a friend push you up a little bit - this is the best method because it really gets the muscle memory down. After having a friend help me a couple of times I was able to do it on my own.

Also, regular benching is good too. You're doing 22 pounds per arm which is ok, but someone of your size could probably bench about 100 pounds (20ishkg per arm) total using an olympic bar. In fact I wouldn't be surprised if you could do even more than that, say the bar (45 pounds) plus 45s on each side (total 135 pounds or 61kg). That's a warmup for me and I've only been lifting for a year.

As far as muscle growth is concerned, you will never get "huge" unless:

You take steroids

or

You get fat

or

You put a lot of time/effort into it for several years.

[vene-nemesis]

Nah dont get me wrong i dont want to be huge my aim is to get 72 kg maximun.

I havent done bench press yet because my left arm isnt strong enough to hold my right arm rythm. Also have in mind that the exercise im doing for my mid pecs is not just 10kg, it is 10 kgs multiplied by the lenght of my arm, you have to make more force to lift it than it might look like.

But benching is something im looking foward to do too.

I might get some whey stuff to get those extra 500 cal i need.

[i_got_a_mohawk]

Benchpressing concentrates more on your pecs than your arms, so one arm being weaker shouldnt be a problem. Not totally sure what your meaning by it doesnt hold up to the rythm, sounds almost like your trying to fire them out too fast.

Start off with a reasonably light weight, and aim at 3 or 4 sets of 10. From being fully extended, lower the bar slowly (count to 3), stop when you get to your chest for a second, and push it up hard and fast . And repeat.

Dont do what so many people seem to do, and throw it up and down as quickly as you can. Another thing to avoid but ive seen many people doing, is bouncing the weight off your chest, your just going to hurt yourself doing that, plus its cheating you out of part of your lift!

But just keep at it, the results will come

I only lifted for about 3 and a bit months and was starting to get results with my chest arms and legs, chest mainly tho.

But like everyone else has said, just stick in there, the results will come

[Stu L.]

Originally Posted by i_got_a_mohawk

Benchpressing concentrates more on your pecs than your arms, so one arm being weaker shouldnt be a problem. Not totally sure what your meaning by it doesnt hold up to the rythm, sounds almost like your trying to fire them out too fast.

I think he means that he lifts lopsided, since the left arm isn't as strong as the right. In that case, I recently read in Men's Health to lift dumb bells, but in a bench press motion. That way, each arm has to carry it's own load.

[Armueller2001]

Change your workout... you can't work a muscle 3 times in one week... muscles grow when you're resting, not while you're working out. Do a split like this

M - chest/tris
T - back/bis
W- off
R - Shoulders/abs
F - legs

How many meals do you eat every day?

Make sure you're eating enough... you need 1.5g protein per pound of bodyweight, and probably 2-3g per pound of bodyweight in complex carbohydrates... fats relatively low (not zero) but keep them healthy fats...

Try www.fitday.com to total your daily calorie consumption... its probably lower than you think.

[vene-nemesis]

Originally Posted by Armueller2001

Change your workout... you can't work a muscle 3 times in one week... muscles grow when you're resting, not while you're working out. Do a split like this

M - chest/tris
T - back/bis
W- off
R - Shoulders/abs
F - legs

How many meals do you eat every day?

Make sure you're eating enough... you need 1.5g protein per pound of bodyweight, and probably 2-3g per pound of bodyweight in complex carbohydrates... fats relatively low (not zero) but keep them healthy fats...

Try www.fitday.com to total your daily calorie consumption... its probably lower than you think.

ATM i cant go 4 days to the gym i must do it on a 3 day scheme.

[Armueller2001]

Originally Posted by vene-nemesis

ATM i cant go 4 days to the gym i must do it on a 3 day scheme.

OK you can put shoulders/legs together and move abs to one of the other days... thats what I'd do.

Also start adding deadlifts to your back workout... they're one of the best mass builders out there. Why only one shoulder exercise, and no exercises for traps?

Also, when you're doing squats make sure you're going down to the point your thighs are parallel to the ground.... doing half-assed squats is a waste of time.

[Tsal]

Originally Posted by Armueller2001

Change your workout... you can't work a muscle 3 times in one week...

Sure you can. That's how Arnold and most other old school bodybuilders did it.