No idea what i'm doing...

oceansize

OK, i'm back in the gym again since the beginning of january. I'll go to the gym about 3 nights a week for 1.5 - 2hours per night.

3-5k on the tradmill
3000m on the Rowing machine
Small bit of upper body work, Barbells etc, Front push weights machine,
Then some of the ones you push down the way.

Then do about 15 mins on the bike at Medioum settings. Back onto the upper body stuff again,

In between i go on the floor workout things, fo your stomach etc.

I sweat alot and i'm a slim build as it is. (Wight about 10.5-11.0st)

My arms are quite slim aswell.

I just want to know with this regime how i can build up some decent muscle in my arms. (wrist and upper arm areas).

Also, what should i be eating before and after? After the 2 hours i usually make Pasta and chicken or something.

justsomebloke

what are your full goals

Dragan

In an effort to enlighten……if you look back over your routine and think very carefully, do you do anything that really taxes the mucles and gives your body a reason to grow and get stronger???

oceansize

My goals are to gain some weight. Maybe 1.5stone.

Gain some muscle tone in the arms etc. as they are quite thin.
I am quite broad in the shoulders so just to fill out my frame really.

When i'm doing it i can feel a good bird in my arms and legs and stomach (shoulders and upper torsoe also) and the next day and the day after i'm aching all over... thats good right?

rubadub

oceansize wrote:

i can feel a good bird in my arms

A good bird in your arms is worth 2 drunken ones in the bush

You should be lifting heavy weights from the start in the gym, not doing cardio first. You would be wasting your energy on the cardio. Do cardio at the end (if at all), cardio will make you fitter and help you lose weight, but you are trying to gain weight. Rowing and running will do feck all for muscle growth. You need to eat a lot of good clean/healthy food, plenty of protein. You should be doing exercises at the highest weight you can manage for 8-12 reps. Squats, deadlifts, bench press, pull ups, chin ups, dips, tricep extensions, shrugs etc.

Read here www.exrx.net

BossArky

rubadub wrote:

Do cardio at the end (if at all), cardio will make you fitter and help you lose weight, but you are trying to gain weight.

Doing cardio at the end will lower testosterone. Previously it was mentioned in this forum that the best way to loose fat and gain weight would be to do cardio first and then weights...??

mloc

BossArky wrote:

Doing cardio at the end will lower testosterone. Previously it was mentioned in this forum that the best way to loose fat and gain weight would be to do cardio first and then weights...??

Seeing how difficult it is to gain weight whilst losing fat, doing cardio and weights one of the other in either order is to be avoided. They should be done on seperate days, or failing that, at different times of the day.