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  1. #1
    JUB Addict Sultan's Avatar
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    Gaining muscle (need feedback)

    OK, so my main goal is to gain more weight and muscle.

    I try to go to the gym four days a week.

    I usually do this:


    Monday: Chest and Back

    dumb bell bench press

    declined dumb bell bench press

    lat pull down on machine

    Rows

    Chest Flies on machine

    Delt Flies on machine



    4 sets of each exercise


    Tuesday: Legs and Shoulders

    Squats on a machine type thing where the bar is held in place

    Leg press on machine

    Calf Raise on that same machine where the bar is in place

    Arnold Presses with dumb bells

    Front Raise with dumb bells

    Shoulder Shrugs


    4 sets of each


    Wensday is an off day


    Thursday: Back


    lat pull down on machine

    Rows

    Bent Over Row

    Delt Flies


    4 sets of each


    Friday: Arms and Chest

    Bench Press on machine

    declined dumb bell bench press

    Bicep curls

    Tricept curls on a machine

    Forearm curs with a barbell


    4 sets of each



    -------------------------------------------------------------------------------



    Ok before I work out I do about 5-7 min or a warm up on the elyptical. I do about 5-7 min of stretching after that. My entire workouts take about one hour and thirty minutes. Sometimes longer. I know I'm probably resting too long inbetween sets sometimes but I'm working on it.

    I don't really get sore anymore from work outs.

    I try to push myself as hard as I can but I'm sluggish sometimes.

    My sets are usually like this.


    Set 1 = 12-15 reps

    Set 2 = 10-12 reps

    Set 3 = 8-10 reps

    Set 4 = 6-8 reps



    I've toned up but I haven't gained weight really. I do look better but I'm not seeing the results I want. I want to bulk up more.

    I have a gut too and I should probably do cardio but I hate cardio and only do it sometimes. I'm more worried about gaining mass. I'm starting to drink protien shakes but I don't calculate how much a day.


    I'm 5'6 about 130 lbs which I think is very small. I have a lean build and not really any fat except in my gut.

    With the right lighting and in the pic here I like the way it looks but truthfully I feel small. I want to gain like 10 lbs of muscle but I'm finding it very hard. How long should that generally take if I work out 4 days a week?

    I just feel like I'm doing something wrong. I know people say you need to really work yourself hard to gain results and I feel like I do but I'm not seeing the results I want. I defenitely feel stronger and look more toned but I want to see more. I see the most results in my chest but I feel like my arms, my shoulders, and my back are still way too small from where I want them to be and I'm just overall not happy with my body right now and starting to get frustrated because I see so little results.


    Can anyone offer me some advice?

  2. #2
    Kein Ayin Hara JUB Admin KaraBulut's Avatar
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    Re: Gaining muscle (need feedback)

    The other part of the equation:

    What's your diet like? Are you taking any supplements?

  3. #3
    JUB Addict Sultan's Avatar
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    Re: Gaining muscle (need feedback)

    No suppliments.

    I take protien shakes but probably don't eat enough protien.

    I did some reading and I think I'm not using heavy enough weights.

    My form will probably be off if I use heavier weights but I think that's what my main problem is, and I need to eat more. So now I'm going to try and log the amount of lbs I'm lifting per exercise and set and try to increase it, use no machines and stick to free weights, and focus more on big lifting exercies like squats, deadlifts, bench presses and military presses.

    Does that sound like what I need to do?

  4. #4
    Joshua-Cian
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    Re: Gaining muscle (need feedback)

    Hey Sultan,

    I'd say you're work out is pretty good.

    Although, one piece of advice I would give is: cutting your reps down to a maximum of 8-10 for all 4 sets.
    If you're looking to gain weight and size then (IMO) you should be doing around 8 reps of your maximum weight. Basically, find a weight in which you CAN'T do more than 8 reps with and you should really feel (and see) a change within a month.

    I usually find I can up my weight every 3 weeks. A good rule of thumb to remember is that slower is better. Take your time, the slower you execute a move the more effect it will have on your muscles.

    As for supplements, everyone has their opinion on them (whether they work or don't) in my opinion, they can't hurt. Usually one straight after your workout is recommended.

    And you really can't argue with the logic ( feeding your muscles after you've worked them out). It all makes sense to me!


    One more thing, plenty of rest! Diet, exercise and rest all go hand in hand!


    Hope it helps.

    p.s I'm not saying the above rules work for everyone and many people will have different opinions which is great, all I'm saying is that it works for me.

  5. #5
    Slut moto's Avatar
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    Re: Gaining muscle (need feedback)

    is it okay to continue smoking when your working out?

  6. #6
    Sex God hothunk222's Avatar
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    Re: Gaining muscle (need feedback)

    Awesome. Post some workout results later! So we can see how you are progressing. I've been working out too and I love it! I feel healthier and sexier each week. lol.

  7. #7
    Are u haleloo ya ? Telstra's Avatar
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    Re: Gaining muscle (need feedback)

    i don't think protien shakes are good.
    Why not eat fresh protein like roast or fry meat? taste nicer.

  8. #8
    JUB Addict Sultan's Avatar
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    Re: Gaining muscle (need feedback)

    Quote Originally Posted by Telstra View Post
    i don't think protien shakes are good.
    Why not eat fresh protein like roast or fry meat? taste nicer.
    I don't have a big enough appetite to get all the protien I'd probably need through natural foods.

    Quote Originally Posted by moto View Post
    is it okay to continue smoking when your working out?
    Actually it's been well over a month since I've quit smoking. I just never updated it in my profile but I've made a "quit smoking" thread in this section too.

  9. #9
    -Noiro
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    Re: Gaining muscle (need feedback)

    Can't offer any advice here...

    But can I just say... *Photo removed by moderator*

    that picture pretty much epitomizes exactly what i find unbelievably hot...

  10. #10

    Re: Gaining muscle (need feedback)

    IF you don't have a calorie excess then you won't grow muscle period. Your body won't dedicate resources to building new muscle unless you have an abundance of calories with plenty of protein. Find out how many calories you are eating daily, I found www.fitday.com useful for that. Your workout routine looks fine.

  11. #11
    Kein Ayin Hara JUB Admin KaraBulut's Avatar
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    Re: Gaining muscle (need feedback)

    Your body looks good. What you're ready to do is work on symmetry and balance.

    Your chest and anterior delts look very good. You've got a nice peak on your lower pecs.

    You might want to add side lateral raises to hit your side delts. Bent-over flys or upright rows will hit your rear delts. Miltary press with dumbells instead of the Arnold presses will also help for all-around delts- just roll those shoulder back and don't slump when you're lifting the dumbells.

    You're doing a lot of decline chest work. You might also vary in with incline and flat chest work to hit your upper pecs.

    You're doing back and chest together- you might give some thought to splitting those into separate days. Instead, alternate chest/triceps and chest/shoulders together. Do back and biceps on a different day.

    Do legs on a day by themselves (or you can also do legs with arms). One of your weak areas is your biceps- so maybe do an extra day of biceps on the same day as legs.

    There's another thread where there's a discussion about trying different combinations of weight versus reps until you find the combination that triggers your body to respond. You may have to try different combinations.

    I have a friend who is middle eastern who responded well to alternating 2 weeks of cardio in cycle. So, in weeks 1 and 2, he does lighter weights (ex: M-W-F) and with days of intensive cardio (e.g. T-Th). On weeks 3-4 he only does 10 minutes of warmup cardio before his M-W-F higher weight work and no cardio-only days.

    On your diet, you might look at amino-only protein supplements. They provide protein without extra carbs. If you're doing protein supplements, use whey or egg protein and don't waste money on casein or soy protein supplements.

  12. #12
    KenjiiDoll
    Guest

    Re: Gaining muscle (need feedback)

    I need to bulk-up, I'm really under weight

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