What could I do better?

JokerD

Hi everyone, I don't want to bore you all but if someone with a bit of experience could have a look at this workout and give me their opinions it would be much appreciated, I've been gradually going up in the weight I lift and for my bodyweight I don't know if what I lift is good or not. I weigh 10st and can't seem to go any higher despite me lifting larger weights and doind a harder routine. This is my current arms workout with a bit of shoulder and upper back thrown in.:

3 sets of 12 Bicep Curls(dumbells) 30lbs 8 mins
3 sets of 10 Bicep Curls (barbell) 30lbs 8 mins
3 sets of 10 Bicep Pull Ups (own bodyweight) 10 mins
3 sets of 10 Forearm curls (barbell) 55lbs 10 mins
3 sets of 10 lifts Forearm Pull Ups (own bodyweight) 10 mins
3 sets of 15 Tricep lifts (barbell) 30lbs 8 mins
3 sets of 20 Tricep Push Ups (own bodyweight) 10 mins
3 sets of 10 Upper Back (bar) 55lbs 8 mins
3 sets of 10 Shoulder Press 50lbs 10 mins
321 Reps mins 82 mins

cardio,shoot me

if you arent gaining weight, you need to eat more, and do you do any leg work or compound movements?

JokerD

cardio,shoot me wrote: »

if you arent gaining weight, you need to eat more, and do you do any leg work or compound movements?

Would you class cycling as a good tool for getting leg mass? I don't do a lot of weight work with my legs, more running and cycling.
My biggest problem has been my appetite, I'm now eating a lot more chicken and rice and have been taking Whey Protein but I'm beginning to think my genetics are stopping me going to the next level. My Dad is very thin and I'm the cut of him. My metabloism is really strong.

cardio,shoot me

No, running and cycling arent very good for building leg muscle, not to mention they are mostly quad dominant especially if you run on a treadmill.

Not trying to be mean or anything,but youve really got to throw away that attitude of bad genetics, saying thats not gonna do anything for your motivation.

Most people think they have got bad genetics, its usually just lack of direction in training.
Basically just eat anything in site, then ask for more.

Are you a member of a gym? If so id really reccomend doing a starting strength/stronglifts type program

Burkatron

Ah I know its the usual answer but OP you're a perfect candidate for a programme like Starting strength! Compund movements like squats & deadlifts increase the release of testosterone & Growth hormone in the body which will help with your strength & weight gains! You also need to tailor your diet for yourself.A high metabolism doesnt mean you cant put on weight,you just have to eat smart.

Starting strength is here: http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

I'm sure one of the others will give you diet advice,if not I'll be on later after training & I'll throw something up!

Burkatron

cardio,shoot me wrote: »

No, running and cycling arent very good for building leg muscle, not to mention they are mostly quad dominant especially if you run on a treadmill.

Not trying to be mean or anything,but youve really got to throw away that attitude of bad genetics, saying thats not gonna do anything for your motivation.

Most people think they have got bad genetics, its usually just lack of direction in training.
Basically just eat anything in site, then ask for more.

Are you a member of a gym? If so id really reccomend doing a starting strength/stronglifts type program

Ah here,we cant all get away with eating 6 ice cream mars in 1 day,lucky bastard! :pac:

cardio,shoot me

if your trying to gain weight ya can

JokerD

cardio,shoot me wrote: »

No, running and cycling arent very good for building leg muscle, not to mention they are mostly quad dominant especially if you run on a treadmill.

Not trying to be mean or anything,but youve really got to throw away that attitude of bad genetics, saying thats not gonna do anything for your motivation.

Most people think they have got bad genetics, its usually just lack of direction in training.
Basically just eat anything in site, then ask for more.

Are you a member of a gym? If so id really reccomend doing a starting strength/stronglifts type program

I can appreciate the genetics comment, fortunately I don't have the mind set of giving up. If you had said that genetics can slow me down, then I probably would have ignored it anyway and try to break the mould:D
I believe your spot with your lack of direction comment, I work out from home and have been trying to learn from books etc.
I will look into the programs you suggested, maybe its time to stop taking programs off the net and take your advice. Thanks

JokerD

Something else I was wondering was, I've been told lifting your own bodyweight is possibly better than weights. e.g Building up Chest, Press-Ups or Bench Press?

cardio,shoot me

well once you can do maybe 8 push ups, after that your just getting better at doing push ups in my opinion, basic bw exercises can only take you so far

JokerD

Thanks for all the help so far everyone, I really should've come on here sooner

cardio,shoot me

its all good :P

gaz15

Why don't you try eating something other than chicken nuggets?

rubadub

JokerD wrote: »

3 sets of 12 Bicep Curls(dumbells) 30lbs 8 mins
3 sets of 10 Bicep Curls (barbell) 30lbs 8 mins
3 sets of 10 Bicep Pull Ups (own bodyweight) 10 mins
3 sets of 10 Forearm curls (barbell) 55lbs 10 mins
3 sets of 10 lifts Forearm Pull Ups (own bodyweight) 10 mins
3 sets of 15 Tricep lifts (barbell) 30lbs 8 mins
3 sets of 20 Tricep Push Ups (own bodyweight) 10 mins
3 sets of 10 Upper Back (bar) 55lbs 8 mins
3 sets of 10 Shoulder Press 50lbs 10 mins
321 Reps mins 82 mins
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What are bicep & forearm pullups? I am guessing chinups (palms facing you) and pullups (palms away). I would cut the time down to less than 60mins, shorter breaks between sets, like 1min are said to be better for hypertrophy (muscle growth). And get some get work in, you can start out doing goblet squats with the dumbbell, and lunges.

https://www.youtube.com/watch?v=Pg406rGg8b0

https://www.youtube.com/watch?v=KgPW9hOil7A

JokerD wrote: »

I've been told lifting your own bodyweight is possibly better than weights. e.g Building up Chest, Press-Ups or Bench Press?

Resistance is resistance be it from iron or flesh & blood. I prefer a combination of weights & BW exercises. Also I just add weight to my BW, like have weights in a back pack for pushups, chinups, pullups, dips. I also have a dip belt to add serious weight.

cardio,shoot me wrote: »

well once you can do maybe 8 push ups, after that your just getting better at doing push ups in my opinion, basic bw exercises can only take you so far

Yes, the key word being "basic" though. Raise your legs and pushups will be harder as you use more of your BW. Then you can progress to handstand pushups which are very difficult. I like using the stairs for putting my legs up on for inclined pushups, since if you are worn out and want to just collapse it is easier. -Or just add weight to the normal exercises you are already doing.

I would highly recommend getting gymnastic rings for your chinup bar, there are loads of exercises you can do.

https://www.youtube.com/watch?v=YjyRdlhc2bo

And get eating! most people with "fast metabolisms" really have "small plates", do you know your actual calorie intake? if you are not weighing and calculating your food there is no real way you can say be certain you eat a lot. 100g of nuts and 1L of whole milk is an easy way to get an extra @1200kcal in per day.

JokerD

^^^^^^^^^^ Thanks very much rubadub, you are correct about the chin ups and pull ups. I didn't really explain that one well.
Regarding the food intake, when I look at what I eat the first thing I check is the protein, therefore I don't know my calorie intake. I'm really a novice with what are the correct foods, I've been told eggs, steaks etc

Burkatron

JokerD all the info youve being given so far is gold,youre defo on the right track. For your diet have a look at this link http://www.bodybuilding.com/fun/issa64.htm
& use the app at the bottom to calculate your Calorific needs n all that molarchy.

corkcomp

Hi JokerD, sorry if this has been mentioned previously, didnt have a chance to read thru the other replies. The program you outlines looks a bit unbalanced in favour of upper body - if you want to add lean muscle mass dont neglect the legs!! Man, your arms must be in bits after that workout?? IMO if your doing 3 * sets of bicep curls then no need for barbell curl also?

cowzerp

Knock all the Bicep and tricep exercises out, what a waste of time that could be spent working major muscles sucah as legs, chest and back which will make your Bi's and Tri's stronger functionally aswell..

hudsonriver

cardio,shoot me wrote: »

well once you can do maybe 8 push ups, after that your just getting better at doing push ups in my opinion, basic bw exercises can only take you so far

hey, just wondering if anyone else would like to comment on the above?
Is it the general concensous or what?

JokerD

corkcomp wrote: »

Hi JokerD, sorry if this has been mentioned previously, didnt have a chance to read thru the other replies. The program you outlines looks a bit unbalanced in favour of upper body - if you want to add lean muscle mass dont neglect the legs!! Man, your arms must be in bits after that workout?? IMO if your doing 3 * sets of bicep curls then no need for barbell curl also?

yea it seems like I was doing a bit much listening to all the comments so far, appreciate the input

JokerD

cowzerp wrote: »

Knock all the Bicep and tricep exercises out, what a waste of time that could be spent working major muscles sucah as legs, chest and back which will make your Bi's and Tri's stronger functionally aswell..

Thanks for the advice, just to ask you about the comment on the Bi's and Tri's, you say that other workouts will make my Bi's and Tri's stronger functionally aswell....but will they add mass aswell as strength? I fell when I do chin-ups my arms work just as hard if not harder than lifting the weights, so could I increase these and elimate the weights and still gain size?

Inspector Coptoor

I wouldnt eliminate them at all but id never do them at the beginning of a session

If i was gonna do chin ups for biceps, ido my 3/4 sets of chin ups first
then i might do 3 sets of 10 EZ curl bicep curls and 3 sets of 10 incline DB curls to hit the brachialis.

for triceps
on bench day i'd always do the bench first, followed by 3 sets of 10-12 tricep rope pushdowns and 3 sets of 10 tricep rope extensions
3 days later id target triceps with 5 sets of dips followed with 3-4 sets of skullcrushers followed by 3 sets of overhead DB extensions.

always do the bigger compound exercises first and then do the isolation exercises.
my opinion anyway.

as for the getting stronger point, yes, you will get stronger bis and tris doing dips, pull ups, chin ups, lat pull downs, bench pressing than you will from isolation work.

the isolation work should complement the compound movements not hinder them.

rubadub

hudsonriver wrote: »

hey, just wondering if anyone else would like to comment on the above?
Is it the general concensous or what?

For maximum muscle growth most will recommend training sets where you can only manage 8-12reps, lower reps will be favoured for strength (which will also bring muscle growth), and rep ranges higher will be good for endurance. So it really depends on your goals, for the majority of people that come on these forums 12 reps or lower is going to be best.

In many military tests they will be doing lots of reps, as endurance is important. I already posted ways of making the standard BW exercises harder. Many have goals of 100pushups, yet I have never heard somebody having a goal of 100 deadlifts. Gymnasts will do incredibly hard exercises in their training. Here is an acrobat doing difficult exercises.

https://www.youtube.com/watch?v=8I7PMeoE2c0

Also I have seen several trainers who do claim to be doing simple BW exercises at very high rep rates, and they are built like tanks, BUT they are doing so many reps you would be at them all day.

e.g. a guy claiming to be one of the "bartendaz" on another forum said they do

Originally Posted by BARTENDAZ
there are different styles of training.
some of us love to train everyday, I can show you the workout schedules we use:

one is 45 sets of 10 pull ups, 15 dips and 20 push ups every day or every other day.
the other is more comlicated and is spread throughout the week.

Monday 1000 pushups, 500 squats, 1000 toe raises and 200 pullups and stretching
Tuesday 1000 pushups, 500 dips, situps and stretching
Wednesday 1000 pushups, 200 pullups, situps, squats and stretching
Thursday 1000 pushups, 300 pullups, situps, dips and stretching
Friday 1000 pushups, 400 pullups, situps, dips and stretching
Saturday all day stretching

as you can see, our workouts involve a lot of bw exercise with very high numbers. to improve, I'd suggest to set a goal like 300-500 pushups and do more sets like 100 x 3-5 and then improve over the time to the goal of 20 x 50.

Transform

cowzerp wrote: »

Knock all the Bicep and tricep exercises out, what a waste of time that could be spent working major muscles sucah as legs, chest and back which will make your Bi's and Tri's stronger functionally aswell..

totally agree with this and your farting about with too many mickey mouse exercises and not doing enough compound moves