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Group: Experienced Exercise

help please

Core Posts: 29 Joined: 2005/12/06	2005/12/08, 06:42 AM i wondered if anyone could help me, ive finally noticed strenght in my biecpes so it shows the programs working but no matter what i eat or anything they dont seem to get bigger, ive been working out for months now and i still havent got my abs bieceps are anything, what should i do or chnage that would finally give me what i want.
bropie Posts: 1,084 Joined: 2004/12/04	2005/12/08, 08:05 AM can u tell us a little more about your program (specifically what you do for bis and back) and diet?
Core Posts: 29 Joined: 2005/12/06	2005/12/08, 09:35 AM Ye i do the workout porgram on here 15 then 12 and so on but i always do more and i add more weight onto my barbell. at the moment im 150lbs and lifting 35lbs i dont think this is right. i eat healthy i have junk food like once at a weekend but the rest of the time i eat past, eggs everything. i dont no what to do
mikencharleston Posts: 1,585 Joined: 2002/01/09	2005/12/08, 10:34 AM Core - it's easy to generalize when answering questions like yours but bropie was asking for specifics to be able to answer your question. You say you're doing the workout program but that's not a lot of detail. Also as for diet, just saying you eat healthy isn't enough info either. In a lot (if not most) cases, it gets back to either workout intensity (or lack of) and/or diet. Are you just primarily working arms? Leg work? Have you broken down your food intake? Protein/carbs/fat? -------------- Mike in Pensacola Now.
Core Posts: 29 Joined: 2005/12/06	2005/12/08, 10:39 AM ok mike its this i dont no how to much to eat of each thing adn what foods to eat and how many times. could you help me on that.
mikencharleston Posts: 1,585 Joined: 2002/01/09	2005/12/08, 10:51 AM :) Now we're getting somewhere. Not to put you off but I'd ask that you help us help you. This place is full of info and everyone tries to help but occasionally, it's hard to figure out what the question is. For the kinds of food to eat,Go here: http://freetrainers.com/FT/jsp/Message.jsp?f_ix=3&t_ix=2564 And for some good general info, go here: http://freetrainers.com/FT/jsp/Message.jsp?f_ix=0&t_ix=6968 -------------- Mike in Pensacola Now.
Core Posts: 29 Joined: 2005/12/06	2005/12/08, 03:34 PM i dont no if this is possible but this afternoon i had a sandwich with cheese and salad adn then 4 glasses of milk then at dinner i had omlete and veggie. in the after i was 150.4lbs now im 151.2lbs is this possible.
mikencharleston Posts: 1,585 Joined: 2002/01/09	2005/12/08, 04:40 PM LOL Core - I think I'm gonna come up with a list of questions for you to ask so I'll know what you're asking. Sure - your weight can change by several pounds during the course of the day depending on food intake as well as liquid. What's your ultimate goal by the way. The only thing you've really mentioned is biceps and abs. You never did say what your workout was. -------------- Mike in Pensacola Now.
Core Posts: 29 Joined: 2005/12/06	2005/12/08, 05:56 PM shit am so dumb i dunno what to right i jsut follow the intermediate fitness plan.
mikencharleston Posts: 1,585 Joined: 2002/01/09	2005/12/08, 06:30 PM Ask all the questions you want, there's a lot of help here. -------------- Mike in Pensacola Now.
Core Posts: 29 Joined: 2005/12/06	2005/12/08, 06:32 PM erm i got another question when i do my inclined dumbell flyers its not doing anything to my chest what shud i do, i mean i dont feel any strain in it
mikencharleston Posts: 1,585 Joined: 2002/01/09	2005/12/08, 07:42 PM Quoting Charlie: You can look at the exercise by going to health resources, then fitness resources and then click on the chest exercises. There is a written as well as photographic description. This also applies to all the other exercises in the routines. -------------- Mike in Pensacola Now.
	2005/12/09, 02:19 AM Core....if you want to gain size and strength then you need to forget about biceps and abs and do good fullbody workout period... Squats Deadlifts Pull Ups Bench Press Stiff Legged Deadlifts Dips Calf Raises I would do couple warm up sets and then do 2-3 sets of 8-12 reps to max....these exercises will hit everything... What we mean by nutrition is: TOTAL DAILY CALORIES....including that tiny piece of candy, piece of gym, ketchup...EVERYTHING TOTAL PROTEIN INTAKE.... TOTAL CARBS and TYPE....slow digesting vs fast digesting(yams, sweet potatoes, brown rice vs white rice, pasta, potatoes) TOTAL FAT INTAKE..and TYPE how's your FIBER INTAKE?..and by how I want specific numbers...what about variety of fruits and vegetables? are you taking multivitamin? Why are you following an intermediate program? sounds like you're a complete beginner...doing something wrong for half a year doesn't make you an intermediate...you can't explain anything you're doing...doesn't show much knowledge or understanding of what you're doing...
Core Posts: 29 Joined: 2005/12/06	2005/12/09, 04:12 AM i know what to do i used to workout in the gym alot and did boxing when i lived in america now i came tover here because my dad left us and everything went downhill, i probably am a beginner but ill push myself to get back up and nothing can stop me.
Core Posts: 29 Joined: 2005/12/06	2005/12/09, 04:27 AM do u propose that i switvch down to beginner then menace u seem to know your stuff so ill follow your advise if its gonna get me where i wont
	2005/12/09, 07:37 AM Yes...even if you worked out for 10 years consistantly and then took 2 years off...you're are considered a beginner....once you take a long period off...you're starting from scratch sort of speaking....you might possess knowledge of how to get back to where you were...but physiologically your body is back to square 1... Yes I suggest you adopt a beginner's program...and I also suggest to focus on a program with free weight exercises that has you doing big compound exercises....I would really forget about doing curls and crunches and all that bs...these exercises train your whole body and will more than cover these areas to begin with.... Monday: Squat: 15*, 12, 10, 8 Bench Press: 15*, 12, 10, 8 Pull Ups/Cable Pulldowns: 15*, 12, 10, 8 Heavy Shrugs:15*, 12, 10, 8 Wed: Deadlift: 15*, 12, 10, 8 Incline Bench Press: 15*, 12, 10, 8 Cable/T/Barbell Rows:15*, 12, 10, 8 Calf Raises: 15*, 12, 10, 8 Friday: Close Grip Bench Press: 15*, 12, 10, 8 Stiff Legged Deadlifts: 15*, 12, 10, 8 Chin Ups/Chin Ups on cable pulldown station: 15*, 12, 10, 8 Sitting/Standing Military Presses: 15*, 12, 10, 8 this is a sample program....it assumes you do a warm up set of light weight...say 50% of 1rm for 15 reps...and then proceed to do sets at given reps with a weight for near your max ....you don't need to max out...you can come to 1 rep away from maxing out....or you can max out on last rep of an exercise...it's up to you...
Core Posts: 29 Joined: 2005/12/06	2005/12/09, 03:37 PM well i folloed ur other program yesturdya and ive eating healthy stuff and it seems to be working again i feel stronger then before. ill start doing this so i do mone weds and fri and i rest tues and thurs ye, and if i train tmy best its going to take a while to get everything back to normal. ok well thanks mencace ur a real help.
Core Posts: 29 Joined: 2005/12/06	2005/12/09, 03:44 PM oh and another thing i dont have anything to do pullups on is there anything else i can use.
	2005/12/09, 06:02 PM got a playground near your house? do pull ups there on those bars.... or you can put a bar in your doorway....you can get them for under 20$
Core Posts: 29 Joined: 2005/12/06	2005/12/09, 06:03 PM ah ye good thinking, do u think its a good idea for my to my a bench press bench because at the moment am using a table ':| lol
	2005/12/09, 06:07 PM yes bench might be better...because on a table your elbows can only go to parallel ....as on a floor...so you're using partial range of motion and therefore limiting your gains...
Core Posts: 29 Joined: 2005/12/06	2005/12/09, 06:15 PM im gonna get one for christmas but until is using a table but putting my head on a chair with a gap between the chair and the table so my elbows move the full range ok. oh and wats the average i should be able to bench press at 16.
	2005/12/09, 06:17 PM that sounds dangerous....I would just do floor presses....yes you are limiting range of motion but it's much safer....also make srue to have a spotter don't worry about the weight....just look for progress....and try to lifting progressively heavier with good form...
Core Posts: 29 Joined: 2005/12/06	2005/12/09, 06:21 PM well its ok i made it safe and i feel it in my chest more, at the moment am lifting 40lbs is that ok.
Core Posts: 29 Joined: 2005/12/06	2005/12/09, 06:26 PM and one other thing how long is my rest between sets.
	2005/12/10, 09:01 AM depending on how heavy you go...if you're doing 12-15 reps....I would rest 30-60 sec.....if you're doing 8-12 reps....I would rest 60-90 sec....if you're doing 3-7 reps I would rest around 120-180 sec....and if you're doing 1-2 reps I would rest as much as 5 minutes....especially on exercises like squats and deadlifts.... and yes 40lb is more than OK....don't worry about the weight....I started doing bench press when I was about 14 with 20lb...thinking I was going to kill myself lol...you just slowly progress...few pounds at a time...seriously don't think about the weight...instead focus on doing each rep with a perfect form...