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2004/06/08, 04:41 PM
I have been working out 4 to 5 days a week for over a year now and do 3-4 exercises each for chest, back, bis, tris, legs, and abs. But I only work out each body part one day a week. For example: Monday-chest and abs; Tuesday-Back and bis; Wednesday-off; Thursday-tris and shoulders; Friday legs and abs. I have been faithful to my workout but don't see myself getting any bigger. I have definitely toned up since the days I didn't lift though. I have tried eating more but that seemed to have no effect. Should I start training every muscle twice a week? I don't really know what to do but just keep going and hope for the best. Any suggestions?
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2004/06/08, 05:11 PM
Well if you are just beginning then i would not recommend training each muscle group 2 times a week!!! Firstly you have to find yourself a good clean diet which is as important as the training itself. How many reps do you do for each exercise. Maybe you should increase your weights. Give some kind of a descrition of the exercises you do which will help us in telling you how to combat your problem. You have to give it all you've got but, don't forget not to over do it!!! Lift hard and believe in yourself!!! :dumbbell::)
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2004/06/09, 08:42 AM
I do different reps for different exercises. Like for chest I do flat bench press 4 sets-10,8,6,4, increasing the weight each set. Then I do incline the same way and sometimes decline. Then I do flat bench fly 3 sets of 10 with a set weight, or I will switch it up and do cable crossovers 3 sets of 10. I usually finish off with 3 sets of dips as many as I can do. I lift heavy on every muscle group as much as I think I can handle. I do not lift anything too far beyond my means. I have noticed I have the most problem with my biceps though. They seem to have the least improvement. For biceps I do 3 sets of 10 dumbell curls starting with 25's and ending with 35's. Then I do 3 sets of 10 hammer curls with the cable rope. Next I do 3 sets of 10 barbell curls with 60lb barbell. I finish with reverse curls using the 50lb barbell.
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2004/06/09, 11:23 AM
I thought the same thing until I actually started eating right. It is all about the diet. I was 165 and was 195 within 6 months when I started eating smart. Before that I had just lifted and not grew at all. I know how frustrating it can be. Have you tried eating every 2-3 hours? Eating protein, complex carbs, lean-fibrous carbs, and little amounts of fats at each meal? If you are giving your body what it needs to grow, and are lifting, which will make your body think that it needs to grow, then it will have to respond. Check out the nutrition forums. The diet that I got on that I really got results from was a book called Lean Bodies written by Cliff Sheets, but it is a little outdated. I like this site because most of what I hear is the same as the book though. 70% or more of it is nutrition!
Good Luck! I hope that we hear about you getting gains very soon!
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2004/06/09, 01:23 PM
Thanks alot. I'll try to watch what I eat a little closer. I think I am pretty good about what I eat. Healthy eating can be a burden on the wallet though, so I tend to pick up fast food occasionally. But I always try to get the healthiest item on the menu. I'll definitely check out that book and do some research of my own too. Thanks again.
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