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Group: General Fitness & Exercise

Advice please

dutchpower Posts: 45 Joined: 2002/03/26	2002/11/02, 08:43 AM Hi everybody, I've been working out for almost a year now. And as you can see on the picture I haven't really put on much muscle mass (especially my arms). I do my workout at home, and I can only use free weights and a bench. Am I doing something wrong or is it just a matter of time? (note: my diet is on track, so that shouldn't be a problem)
Philia2 Posts: 4,078 Joined: 2001/10/19	2002/11/03, 02:24 AM Well it's good to have your diet clean BUT do you eat enough?!!!! You want muscle mass? Then you got to harmonize three things: Lift heavy, eat for four and sleep!!!! -------------- - Nina :o) Les Victoires éternelles sont celles du coeur.
Carivan Posts: 8,542 Joined: 2002/01/20	2002/11/03, 10:26 AM Have you tried a program from freetyrainers. Depends what excercises you are missing or doing. Also like Philia said...What are you eating? -------------- To change it, or to create it, simply train it!
bb1fit Posts: 11,105 Joined: 2001/06/30	2002/11/03, 10:47 AM Also, muscle takes time. A pound of muscle will not show as fast as a pound of fat. A pound of muscle is about the size of an average fist, whereas a pound of fat is aobut the size of a blown up balloon. So, 5 lbs. of fat will show much faster than five pounds of muscle. So don't worry about the scale weight, go by looks and feel. If you gain 3-4 lbs a week, you may be happy with the scale weight, but you can be assured a big part of it is fat. So eat a good clean diet, the proper calorie amount for you, and if you are getting stronger but not seeing huge gains, you probably are gaining muscle. But those gains will add up, and one day, wow! YOu answered your own question, time is the key.
dutchpower Posts: 45 Joined: 2002/03/26	2002/11/04, 04:21 AM OK...thank you all. Daily I eat: bread, potatoes, meat, vegatables and fruit spread over 5 meals. And I take a protein shake. The program I'm doing now is the 'lean muscle mass' program. I'm not able to do machine pulldowns. So..what I'm going to do is; eat alot more (clean foods) and just wait. Thanks for your advice
mackfactor Posts: 766 Joined: 2002/10/17	2002/11/07, 02:20 PM I'm not sure if you're already doing them or not, but you could sub in bent rows for the pulldowns. They don't hit the muscles quite the same way, but it should suffice. if you can find a sturdy overhang, you could do pull ups, which are better than pulldowns anyways. Definately make sure to work your back well, though.
dutchpower Posts: 45 Joined: 2002/03/26	2002/11/11, 04:34 AM OK thanks, I think I have a way to sub the bent rows...good idea.