im new to the form, searched the web for a while and finally found an active forum with a lot of members
Ok im after some advice.. Ive been training for around 1 year now, in 20 years old, around 6ft and weigh around 68kgs. I have struggled to put on weight as i have a fast metablism, but am slowly but surely getting there with hard work and supplements.
25 sit ups
25 knees up sit ups
25 sit ups
25 knees up sit ups
80-100 alternate curls (reps of 20) with 12.5kg dumbells
Dumbell lifts for my sides (cant remember what theyre called)
12, 12 , 12, 12
On some days ill go back and repeat parts of the routine e.g add another 100 press-ups and take out some alternate curls etc
Recently ive also added about 20 mins skipping to my routine and some times throw in a run (however i keep running to a minimum as im looking to increase my size).
I work long hours so getting to the gym is a bit of a nightmare, ideally id like to get to the gym to get some pull-ups, dips, bench press added to my exercise routine but its proving to be difficult with work etc..
I try to take 2-3 whey protien shakes per day, and an intake of creatine (either in capsule or shake form). Yesterday i purchased a new weight gainer supplement (calories and carbs shake) which i aim to take twice daily.
My diet is pretty good.. i try to eat 3-5 portions of fruit and veg per day with some past and meats. I also drink plenty of water.
Is this all ok? If i keep this up will i keep seeing changes? is there anything i should change?
Basically im just looking for some advice from guys who have been doing this a lot longer than me
Obviously getting to the gym would be the ideal situation. An hour 3 times a week is all it takes to get a good program fitted into your schedule. Life is busy, but if you're serious about it youll have no trouble sacrificing something else to make time.
As far as it goes your setup needs a lot of work. Even from a bodyweight exercise standpoint. If you really cant get to the gym, you could still buy a set of dumbells/kettlebells, a chinup bar, and maybe even some blast straps, and you can get a pretty good program out of bodyweight stuff.
Check out the stickies at the top of the training forum for info on how to put together a balanced effective program. What equipment you use to do it is pretty much up to you, but the programming needs work regardless.
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Im guessing your goal is to add lean body mass, in which case I think your current routine kind of sucks.
Ideally you want to focus on compound lifts and scrap all those press ups as there not very effective for adding lbm, and probably more suited if you were working on conditioning. And all those curls arent gonna be doing a great deal for you, there the last thing you want to be focusing on.
Id start off with a full body routine 2 or 3 times a week and include excersizes such as:
Bent over Rows
and then some isolation work which might include:
And dont forget to eat and then eat some more, its the only way your gonna add mass, if your not adding mass then check your diet as 9 times out of 10 your not gonna be eating enough.