Any advice

wingnut30

First post! although I have been reading the threads on this board for a couple of weeks now...

I went out and bought myself a bench and a set of dumbells six weeks ago as I decided it was time to put some muscle on and its next to impossible to get down to the gym.. I wieght train three days a week concentrating on two body parts a session for about 25 mins. I take the promax stuff twice a day and am stuffing my face with tuna, steak and chicken, I weigh about 86kgs and am 30 years old.

The problem I have is that I dont notice that much of a difference in muscle size........any advice..???

Transform

Mail exact reps sets and weight you are lifting on each exercise - takes a minute or two so we can have a look at where you can improve.

Also it does take time so be patient

kjt

Hey,
Are you struggling with the weights?
What excercises are you doing?

You should be doing heavy weights with only about 6 to 10 reps each.
Do you know if your technique is correct? (as this makes a huge difference)
I find personally that if I'm not running alot or doing much cardio work that I wont gain too much muscle. I'll gain a bit of muscle on my pecs and biceps but once I get in to good shape from running I notice a big increase on muscles

Hope some of that helps

wingnut30

Currently for my chest I do a dumbell press 4x8 with 7kg on each dumbell, same with incline press and fly's
Biceps are hammer curls 4x8 10kg on the dumbell also 21's x 3
Triceps are I think called something row 7kg on each dumbell 4x8..........all other excercises are similiar in wieght and reps....should I increase the weight and lower the reps....because on the 4th rep of all these exercises its pretty tough with the exception of the dumbell press...?

wingnut30

I have been told to go light on the cardio if I want to put the weight on....seems like everybody has a different way of doing things when it comes to gaining muscle/weight

Recon

I got this book off amazon and have been using it the last few weeks. I found that it made a fairly big difference.

http://www.amazon.co.uk/exec/obidos/ASIN/0736041850/qid=1117913055/sr=1-2/ref=sr_1_11_2/026-8731641-1626843

Go through each of the sections and make a list of the exercises you want to do. Then make a program out of it. Mines day 1: biceps and back, day 2: chest and triceps and day 3: shoulders. While doing bench press, biceps curls and tricep extensions everyday.

And those triceps dips with 20kg on your legs is a killer

poobum

wingnut30 wrote:

Currently for my chest I do a dumbell press 4x8 with 7kg on each dumbell, same with incline press and fly's
Biceps are hammer curls 4x8 10kg on the dumbell also 21's x 3
Triceps are I think called something row 7kg on each dumbell 4x8..........all other excercises are similiar in wieght and reps....should I increase the weight and lower the reps....because on the 4th rep of all these exercises its pretty tough with the exception of the dumbell press...?

the idea isnt that the 4th set is hard the idea is that at the end of each set you should be struggling to reach you 8!(so i would advise upping your weight! also id advise doing 10 not 8) and it dosent matter if you have to lower your weight on you last set the point is that our arms should be burning or aching or whatever(cant describe it realy but(but not to the extent of injury but most ppl no when this is)) you should wake up the next day sore after a good workout!any1 has any disputes about what i am saying please inform me! im not sure if i worded it all correctly!

Transform

My god up your weights!!!!!!!!!!!!!!!!!!

If you can bicep curl more than you can press there is improvement necessary.
Do cardio as i very much doubt that you could do with cutting your body fat i.e. drop a few pounds.

All the best and where are your leg exercises oh and if you are not even a little stiff from your workout then you need to train harder!

wingnut30

thanks for the advice, bought more weights yesterday and I have to say my chest is really sore today...should I be adding an extra few kgs to the weights every week or spread it out over a longer period of time????