BumpinTalon
02-08-2005, 10:53 PM
here's what happened: I worked out for a year and only gained 10 pounds, from when I signed up to the gym to when I stopped going back in October. It was slow gaining, too, I put on 5 pounds instantly and then the last 5 were hard fought (maybe a pound every two months).
and now, I've been back at it since December and have tried three different workouts. the first one, drop sets, didn't work, pyramid didn't work, and for awhile my current one didn't work either. then I finally changed how I ate and all of the sudden I have put on ten pounds in three weeks and have actually benched more then I have ever in my life, finally.
turns out I just didn't eat enough to gain any real muscle.
so, to anybody who is going to start working out, I remember you drink enough milk to polish off a 4 liter jug in two days, just drinking it on your own. :) if you want to get a very good article describing how to gain 20 pounds of lean muscle in 12 weeks (what I'm aiming for), try to find the first Men's Health Muscle issue - it's the cover story - or search for it on the 'net, it might be available on their site now. he goes very in depth on how you should set up your diet, and he only mentions his workouts in passing.
just thought I share my success story now that I'm finally 162 pounds. still skinny though, I'm about 6 feet tall and my shorter friend who is only 5'7" and 145 looks a hell of a lot bigger then I do.
the workout looks like this:
SQUATS - 10, 8, 6 (increase weight between each set)
LEG CURLS - 10, 8, 6
BENCH PRESS - 10, 8, 6
BENT OVER ROWS - 10, 8, 6 (I use the same weight all three sets)
SHRUGS - 10, 8 (I use the same weight both sets)
LATERAL RAISES - 10, 8 (I never do these though, too lazy :D)
BICEP CURLS - supposed to be 10 but I do 8
TRICEP EXTENSIONS - supposed to be 10 but I do 8
The fundamental principal of the whole workout, is to get in and out of the gym in 45 minutes or so, before you body has exhausted its stores of energy. a lot of magazine workouts don't work because they wear your muscles out too quickly, and depend too much on isolation exercises.
bent over rows are probably better for your biceps then curls are. if you have proper form, on the last few reps you will really feel your biceps kicking it to help out and as well, you can notice that they seem and feel more pumped after a good set of bent over rows then they do after some curls.
on that same note, you could also replace the tricep extensions with bench dips. that would probably be better because not only are you getting your triceps, you are also working your upper back some more which will complement the rows quite nicely.
after I do the bench presses, I also do chest exercises using an exercise ball as well. they are hard to describe, but they help a fuckin lot. the first time I tried them I could only do four or five and I would wobble like madness but now I can do seven, rock solid, no problem and it has only been two weeks since I tried them first. if you have plateaued on bench, these will definitely help you.
1) assume a push up position with your hands on either side of an exercise ball, where is most comfortable. I try to keep them up top more, then on the sides. do a push up and touch your chest to the ball. return to the start position. you have to keep your calves, quads and glutes tight and stay on your tippy-toes. you have to concentrate on stability and touching your chest to the ball. try for three sets of eight immediately following your bench presses.
2) assume a push up position with your shins resting on the ball. make sure the ball is touching your feet (as far back as it will go). do a push up and try to touch your nose to the floor. you must concentrate, once again, on keeping your legs together and the ball immobile. three sets of eight.
there is a third one I haven't tried yet. you need two exercise balls of the same size. Put your feet on a bench, put one hand on either ball, and then do push-ups. it's probably hard as hell. three sets of eight.
the exercise ball thing is in the previous edition of men's health (december 2004).
...that's all I have to say for now :D
and now, I've been back at it since December and have tried three different workouts. the first one, drop sets, didn't work, pyramid didn't work, and for awhile my current one didn't work either. then I finally changed how I ate and all of the sudden I have put on ten pounds in three weeks and have actually benched more then I have ever in my life, finally.
turns out I just didn't eat enough to gain any real muscle.
so, to anybody who is going to start working out, I remember you drink enough milk to polish off a 4 liter jug in two days, just drinking it on your own. :) if you want to get a very good article describing how to gain 20 pounds of lean muscle in 12 weeks (what I'm aiming for), try to find the first Men's Health Muscle issue - it's the cover story - or search for it on the 'net, it might be available on their site now. he goes very in depth on how you should set up your diet, and he only mentions his workouts in passing.
just thought I share my success story now that I'm finally 162 pounds. still skinny though, I'm about 6 feet tall and my shorter friend who is only 5'7" and 145 looks a hell of a lot bigger then I do.
the workout looks like this:
SQUATS - 10, 8, 6 (increase weight between each set)
LEG CURLS - 10, 8, 6
BENCH PRESS - 10, 8, 6
BENT OVER ROWS - 10, 8, 6 (I use the same weight all three sets)
SHRUGS - 10, 8 (I use the same weight both sets)
LATERAL RAISES - 10, 8 (I never do these though, too lazy :D)
BICEP CURLS - supposed to be 10 but I do 8
TRICEP EXTENSIONS - supposed to be 10 but I do 8
The fundamental principal of the whole workout, is to get in and out of the gym in 45 minutes or so, before you body has exhausted its stores of energy. a lot of magazine workouts don't work because they wear your muscles out too quickly, and depend too much on isolation exercises.
bent over rows are probably better for your biceps then curls are. if you have proper form, on the last few reps you will really feel your biceps kicking it to help out and as well, you can notice that they seem and feel more pumped after a good set of bent over rows then they do after some curls.
on that same note, you could also replace the tricep extensions with bench dips. that would probably be better because not only are you getting your triceps, you are also working your upper back some more which will complement the rows quite nicely.
after I do the bench presses, I also do chest exercises using an exercise ball as well. they are hard to describe, but they help a fuckin lot. the first time I tried them I could only do four or five and I would wobble like madness but now I can do seven, rock solid, no problem and it has only been two weeks since I tried them first. if you have plateaued on bench, these will definitely help you.
1) assume a push up position with your hands on either side of an exercise ball, where is most comfortable. I try to keep them up top more, then on the sides. do a push up and touch your chest to the ball. return to the start position. you have to keep your calves, quads and glutes tight and stay on your tippy-toes. you have to concentrate on stability and touching your chest to the ball. try for three sets of eight immediately following your bench presses.
2) assume a push up position with your shins resting on the ball. make sure the ball is touching your feet (as far back as it will go). do a push up and try to touch your nose to the floor. you must concentrate, once again, on keeping your legs together and the ball immobile. three sets of eight.
there is a third one I haven't tried yet. you need two exercise balls of the same size. Put your feet on a bench, put one hand on either ball, and then do push-ups. it's probably hard as hell. three sets of eight.
the exercise ball thing is in the previous edition of men's health (december 2004).
...that's all I have to say for now :D