i ReAlLy NeEd SoMeBoDy'S hElP....pLeAsE...sPaRe 5 mInUtEs

[Slim_Jim USA]

Hello everybody.

I guess you all have seen a post like this on a frequent basis ??? someone new to bodybuilding needs help.
But please, I really need some expert help and opinion on this.

I am 1m 90cm, I am of a slim build yet I weigh a very small and some would say anorexic 75kg. I am 20 years old. For somebody of my height I should weigh much more.

My problem is this ??? I have been doing weight training 3 times a week, WITHOUT FAIL, for about a year, but the results never seem to be there, only very very minor, small improvements.

My programme is this ???
Mondays ??? chest and shoulders
Wednesday ??? biceps and legs
Friday ??? triceps and chest

I ALWAYS do 1 warm up set and 4 further sets for every exercise and each body part I do 3 different sets for, except for chest ??? I only do 2 exercises ??? regular bench press and incline bench press. I currently bench press a total weight of 45kg???????????????and haven???t moved up for 6 months!!! = (

Biceps is an area that seems to be ok???..I dumbell 12.5kg in each hand and do a total weight of around 22kg with the barbell on a decline bench thing ??? I cant describe it but its where you hold your elbows over a flat surface which is angled at around 30 degrees, pointing downwards.


1. Is my training programme ok? (1 war-up set, 4 further sets, each of 10 reps, sometimes increasing weight a little) ??? are my exercises correct? Shall I reduce sets/reps?? Or increase??
2. Somebody said because I do so many sets, I shrink my muscles and that???s why there is no progress.
3. Should I try supplements? Somebody at my gym has recommended a supplement called MAXIMUSCLE CYCLONE????????????.is this the way forward???
4. Everyone says put on more weight ??? I can eat anything all day everyday and will be lucky to put on 5 kg ??? it doesn???t seem to work for me.
5. I do each body part once a week, apart from chest ??? I do that twice.
6. Anything else I have missed out???

Simply its this ??? I can hardly see the results and am getting fed up??????????????????someone please help me before I go insane???????????????

Thanks very much for any help.

(a very)SlimJim

 

[KataMaStEr]

Diet man is everything. If your not gaining weight then you are not eating enough. Post your daily meal plan, w8lifter can help you get set on that.

 

[Vale Tudo]

Agreed, diet can make or break you. Also try changing up your routine some to keep it dynamic. and try taking in some protein by the boat fulls!

 

[Twin Peak]

You probably aren't pushing yourself hard enough. Each set needs to be to complete failure, especially where you are not improving. Are you getting sore for 2-4 days after EVERY workout? You should be. Push each set to the limit. If you can get more than 8 reps GET THEM and then up the weight so you only get 7-8.

 

[EarWax]

Hey, I also agree with the others that diet and adding weight is important for growth.

I also have trouble with my chest press (legs grow like mad, but upper body is slow). Right now I am trying to change the frequency (twice a week) and with different exercises for chest. I am also, trying to work the supporting muscles a little harder (forearms, tricepts, shoulders) and think that might help.

 

[Fade]

Originally posted by Slim_Jim USA
.

My programme is this ???
Mondays ??? chest and shoulders
Wednesday ??? biceps and legs
Friday ??? triceps and chest

Do you work out your back??

As everyone else said make sure you're pushing yourself. If you can do curls for 12 reps increase the weight so you CAN'T curl more than 10.....get the idea?

Make sure you'r getting plenty of the right foods. Junk food just fills you up nothing really redeeming about it other than the taste.

 

[ezekiel]

Eat quality food and you will grow.

 

[Mule]

Try to eat some SLIM JIMS there slim jim!....................EAT ME!!!!!!!!!!

 

[Goon]

Gotta eat, eat eat and train then eat some more. Do you know your protein intake? carbs? fats? if you do let us know. Your traing looks good, go for the diet!

 

[Slim Jim]

You need to EAT EAT EAT, THEN EAT SOME MORE!!

You can work out all you want but if your body doesn't have the right fuel it needs then your never gonna grow, I would suggest a visit to the nutrition section, post your diet and you'll get some good help.

As far as your workout goes, you really need to start doing back, learn to deadlift cause they'll make your whole body grow.

 

[Slim_Jim USA]

ok....

thanks v.much for the help so far, but here's a few more question...

1. i seem to have a very high metabolism - I can eat, for example, a whole pizza and be hungry 3 hours later!!!! if is pend all my time cooking and eating i wont have any time to do anything else - supplements i hear you say, which is q.2

2. are all supplements, creatine supplements, generic in that they all do the same thing or are some beetr than others - like a versace suit - you can get something of similar quality at a tenth of the price - which supplements are cheaper but do as good a job as the most expensive stuff????

3. i want to increase size AND strength. i have a girlfriend so i am not bulding up to go around and impress, but i do want to get bigfger and stronger, not just bigger without anything else.

4. this is another thing i have started to notice recently - a day or two after my work out, i am not sore and hurting at all, its as if i havent done any weights the previous day at all!!!! does this mean i am not pushing myself? i seem to think i am as i can only squeeze a maximum of about 9 reps on my 4th set of regular bench press for example, and thats with someone spotting (only a little though) from say rep number 6 when i get to about set 4. After the 4th set (this never includes a 10 rep, lighter weight warmup, so in effect 5 sets, 3 different exercises per body part, 2 body parts per day) I am exhausted , but rarely feel it the next day???

5. i find it extremely difficult to do squats and leg exercises, partly because i have only started doing legs only about 3 months ago - problem is my legs are long (38" inside measurement) but as skinny as a baseball bat - i struggle to squat a bar with 5kg on each side and it never improves.......

6. one of you mentioned that i dont do my back - should i begin to do this?


i think thats everything covered, so far................

thanks for the help again, everybody, it really means a lot to me.

 

[Twin Peak]

Yes DO BACK. Its 2/3 of the mass in your upper body for G-sake!

You are obviously not pushing hard enough. Believe it or not the ability to train intensely improves over time. This is the MOST common mistake in the gym every day. Its why must people you see never change, year after year. EVERY working set, not just the last, must be taken to failure. Occassionally beyond failure through spots, negative reps, drop sets, giant sets, etc.

You need to eat CALORIE dense foods. Just try a protein/weight gain suppliment for now. Make some shakes, 2 or 3 a day. Use whole milk, bananas, peanut butter to make it taste good. Insteas of adding ice which just makes it thicker, use ice cream. Unlike most of us, you have the challenge of trying to overcome a super metabolism. Once you do you should have the ability to grow beyond belief -- you metabolism should be able to handle tons of protein.

Also, eat frequently, very frequently.

 

[Slim_Jim USA]

oh, almost forgot, my diet!!

i forgot to mention my diet - i think you will agree i am eating too little in terms of protein.......

BREAKFAST
wheat cereal, orange juice, banana

LUNCH
bacon and salad sandwich, apple, glass of water

evening meal
2 turkey steaks, medium in size, about 5oz each, boiled potatoes, salad, some water

snack in between all of this
burger and chips

bad diet a diagnosis???

recently i have begun, about 3 weeks ago, to take this protein shake called CYCLONE, its made by a company called MAXIMUSCLE, i take it once a day, not twice as recommended (i mix it with full fat milk, about 400ml) because it runs out too soon otherwise and is v.expensive......

i also eat, rice, i never eat white bread, only wholemeal and brown, i dont like pasta so i try to stay away from that, tuna and fish too - i know i shouldnt but i really hate the stuff. i mainly eat lean chicken breast and protein. i dont eat much snack food - i dont like sweets and chocolate either - weird huh?

so does diet have something to do with it in my case???

 

[Slim_Jim USA]

any signs of w8lifter to possibly help me with my diet programme???

 

[Scotty the Body]

I'll bump this over to the nutrition board for ya.

 

[Slim_Jim USA]

thanks!

Originally posted by Scotty The Body
bump this over to nutrition

thanks v.much....i am afraid i dont know how to do that!

 

[Scotty the Body]

Check the nutrition board, its there as well.