Thread: A question and tips on..

I would say you need to read stickies and figure these things out.

yes, running all the time can hinder strength

yes, running a lot can keep you from gaining size as it is burning calories you need for recovery.

you need to pick ONE goal...do you want to gain size, or do you want to get lean? You can't serve to many masters as once, as nothing good comes out of it. To many cooks in the kitchen makes the broth taste bad.

id like to gain some size and then after get lean

okay. now we are getting somewhere.

what is your overall training program like? post your diet...and...stop running so much.

Monday
Chest
Incline Press 3/10
Machine Bench Press 3/10
Push Up 3/till failure

Shoulders
Overhead Press 3/10
Smith Machine Upright Row 3/10
Triceps
Smith Machine close grip bench press 3/10
Tricep Pressdown 3/10
abs
Crunches 3/till failure

Wednesday
Legs
Leg Press 3/10
Leg Extension 3/10
Lying Leg curl 3/10
Calves
Standing calf raise
Seated calf raise

Friday
Pull up 3/till failure
Seated Cable Row 3/10
Pulldown 3/10
Shrug 3/10
Barbell Curl 3/10
Preacher Curl 3/10
Barbell Wrist Curl 3/10
Reverse crunch 3/till failure

I also add like usually ill do switch off do 500 crunches, 4 sets of leg raisers, and 4 sets of keeping your body 180 degress for as long as you can one day, 400 pushups the next day,and 4 sets of lunges and 4 sets of wallsits

My diet is terrible i dont eat much.. yeah thats a problem im going to have to fix... also ive been working out for 5 months and i havent gained any weight so it must be my diet

I also swim 30 laps in the pool everyday

A) read the stickies and start to change your program to something productive. Think about movements not muscles!

B) look at your overall training program and FIRST dertermine what you can take out BEFORE you try and add anything else in! you are doing way to much...running and swimming all that will be conter productive to your goals and you are training a ton, with a lot of meaningless work and exercises. Re-vamp that.

C) As I said in another thread. The three variables you need to adhere to, with regard to your training program are:

1) Individuality
2) Variability
3) recovery

If you have been doing that program for the past 5 months then you have not used alot of variability. If you have been doing all that work for the past 5 months, then you have not gotten enough recovery. How is that program individual to you, other than the fact that it looks like some generic program from the latest muscle rag, with a boat load of endurance work sprinkeld on top?

D) you said it yourself....if your diet is shit, your results are shit.

Originally Posted by AldiU

...also ive been working out for 5 months and i havent gained any weight so it must be my diet

My comment: this kid is 13 years old and already he knows his weight is governed by his diet.

YOU HEAR ME ALL YOU HARD-GAINERS OUT THERE? EVEN A THIRTEEN YEAR OLD KNOWS: IT'S YOUR DIET!!!

AldiU, good for you for recognizing this. A lot of us here track our diets using FitDay - Free Weight Loss and Diet Journal

It's a great way to make sure you always hit your calorie targets. If you don't gain you know you have to bump up the calories again. I'd suggest just get it started, and if you don't gain, bump by 500 calories to see what happens.

Regarding your training, you have a good attitude so use it to your advantage and learn to train movement planes and patterns:

Horizontal pushing and pulling (bench press, back rows)
Vertical pushing and pulling (shoulder press, chinups)
Quad dominant movements (squats)
Hamstring/hip dominant movements (deadlifts, glute ham raises, good mornings)

Focus on these lifts, use free weights with good form, balance upper and lower body and push with pull.

Read the stickies and start up a gym log. We'll help you from there, okay?

ight yeah i know it diet is most important because when you want to gain mass or aka bulking you gotta eat alot of calories and proteins and such. lol i know because my older brother taught me he comes to this website too

Oh right on! Who's you're bro?