Thread: i'm not getting results

You are forgetting the biggest part of gaining strength and mass....diet. You need to read up on your eating.

Dilution Problem

Give it some time, I started when I was 14 and it took some time to see results...

Some people have the compability to show results much easier then others. And in different ways. For example, I work out quite a bit and I am farely ripped for my age, but not large, only 135. On the other hand, my brother who works out every day for the past 5 years is not really ripped (which may be to some results) but he can bench 370 or so and he's only 175 or so.

So the point is, results come in different ways for different people. As you are trying to get 'ripped' you are at the same time working those muscles, since you are doing the exercises you are working them, no matter what, which is all that really matters.

Btw, that's an opinion, which also ranges from person to person.

Originally Posted by kenwood

i'm not getting results from my workout can you help me here is my workout

what are you trying to accomplish ?

you are doing 4 different exercises for biceps and one exercise for chest and triceps? out of those 3 muscle groups biceps is the smallest.

for starters try focusing on compound exercises and forget things like concentration curls, that is a waste of time.

squats
dealifts
bench press
rows

i'm trying to get ripped and bigger and i'm trying to get a 6pac

Persistance for the ripped and bigger I suppose, and every single person will tell you the inevitable line, "Abs are made in the kitchen"

I think you need to read a lot about bbing.

You may also need a change in your program, or again take a week off, change your program and start it again.

Originally Posted by kenwood

i'm trying to get ripped and bigger and i'm trying to get a 6pac

that is fine, but your work-out routine has very little to do with getting ripped, that comes from a proper diet. also you should choose one or the other, either to get ripped or gain size, it is contradictory to try and do both.

either way the routine your doing is pretty crappy.

you would be better off doing a full body routine, or an upper/lower split focusing on compound exercises and lay off all of those isolation exercises.

so what kind of routine can u give me to gain mass?

work your back.

This thought just hit me as I scrolled away from this post. Your 14, you probably should not be worrying about 'getting a '6pac' to impress the gals'. Now now, I am definitely not saying don't work out, I just would not over do it. Eat right, to set your body up nicely for when you can maximize your workouts. You don't want to eventually burn off fat when you truly decide to dedicate yourself to this. Just eat right, and since I guess you do no cardio, do cardio, and then throw in some minor routines.

I am 17, and I feel I can dedicate myself to this now. I cannot imagine having to worry about working out at 14, that would just be a killer. Though I am glad I ate healthy then so now I have good health, and to now improve on that and have a good template to work from muscle building.

Btw off topic, when I was 14 I messed up my high school GPA, concentrate on that more then the girls and how to impress them and you will be very thankful.

Originally Posted by kenwood

so what kind of routine can u give me to gain mass?

something like this:

Monday (legs, abs)
4 heavy sets for 4-8 reps each
Heavy Squats, leg extension superset
Seated Calve Raises, 4 strips sets
Crunches (4 sets of 20)

Tuesday ( Rest)

Wednesday (chest, shoulder, triceps, abs)
Flat bench press, incline dumbbell flyes superset
Shoulder press, side raises superset
Triceps pushdowns
Reverse incline leg raises (3 sets of 20)

Thursday (Rest)

Friday (back, biceps, abs)
Wide grip pull-ups, latbar pulldown superset
EZ bar bicep curl, incline dumbbell curls superset
Crunches (4 sets of 20)

Saturday (Rest)

Sunday (Rest)

Originally Posted by Robert DiMaggio

you are doing 4 different exercises for biceps and one exercise for chest and triceps? out of those 3 muscle groups biceps is the smallest.

for starters try focusing on compound exercises and forget things like concentration curls, that is a waste of time.

squats
dealifts
bench press
rows

Now that is less which will let you give better focus on what really matters