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2003/04/12, 03:56 PM
Hello, I am new here and I am here through despracy of wanting to gain some sort of result.
I have been going to the gym now for 6 months. I tend to do the following exercises when I go:
1) 25 mins on treadmill or bike
2) Bicep curls - 3 sets of 10 reps of 55lb/25kg
3) Tricep curls - 3 sets of 12 reps of 55lb/25kg
4) Leg extension - Lower quads
5) Deltoid machine - (push up whilst sat down)
6) Pec - (arms on pads and pull both arms inwards)
7) Rowing machine 2400 metres
8) Hamstring contraction etc etc
Each workout lasts about 1 1/2 hours. I used to go about 5 times a week, but now go 4 times a week to allow my body more time to recover...
I am very small -129lb or 9stone 2!! I was really wanting to build myself up ie gain bigger muscles. 6 months on and I can barely notice a difference :( .
Has anyone ever visited this site?:www.musclegaintips.com
This guy claims to have gained 32lb in muscle in just 12 weeks I think. I don't want to have to shill out for the book etc as I am just 18 year old student. Does anyone know his secret?? What exercises?? what intensity, what does he eat???
What food would people recommend me to eat?? Plenty of meat? Fruit? Protein?? I hate having to workout what foods contain what nutrients...:(
Any exercising techniques?? I do everything nice and slowly...
Please HELP me.
Thank you
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2003/04/12, 04:06 PM
Sign up for the freetrainers.com mass gain program, it's free and easy, it tells you all you need to know about how to gain muscle mass. Furthermore you should start using the freetrainers nutritional tracker to track your daily intake of fat, protein, etc.
Try foods that are relative low in fat, but high in protein, such as Tuna or chicken.
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Be patient, persistent and strong and you will succeed.
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2003/04/12, 04:14 PM
Thanks for the reply...
I am concerned though... Is what I have been doing totally wrong??? I like to exercise all the major muscles each time I go to the gym... is that wrong?? Should I be concentrating on just 3 or for muscles each time?? That would mean only a 1/2 hour work out, and the gym costs me a lot.
I have of late tried to eat low fat food and look to have as much protein as possible, but I really don't want to take supplements.
I've found with this site www.musclegaintips.com, that machines are no good :( I onley work on machines!! Is this true?
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2003/04/12, 04:17 PM
You're welcome. You'd be better off doing arms one day, legs the next and so forth. That way you give your muscles time to heal, thus grow rather than ripping them to pieces every time you go to the gym, you won't see results that way.
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Be patient, persistent and strong and you will succeed.
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2003/04/12, 04:21 PM
I have just started an exercise program on this ite and some of the machines I apparently need are not available to me... though there are alternatives in my gym... I presume these would be adequete?? for example:
Pec workout --- it said lay down and push up the bar with weights on it...
I have a machine where my arms are on pads and whilst seated I pull both arms inwards... not sure if you understand... both I presume will be as good as each other...?
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2003/04/12, 04:27 PM
That shouldn’t be too much of a problem. The machines just have different ways of helping you isolate each individual muscle. Just follow the workout program and the nutritional guidelines provided by the site as closely as possible and you should start seeing results soon. I started out just like you, training every muscle in my body every day, but then I started doing some research and found that to be wrong. Don’t let this get you down, we all make mistakes, that’s part of being human.
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Be patient, persistent and strong and you will succeed.
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2003/04/12, 04:52 PM
Oh and don't go wasting your money on that book, it's just a scam to get your money. I've seen several websites selling it, all claiming that they are the guy in the pic, but they all come up with a different name for the dude in the photo yet it's clearly the same person.
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Be patient, persistent and strong and you will succeed.
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2003/04/12, 05:06 PM
Start by doing 5-10 minutes cardio on the bike, just to warmup before you lift, then lift your weights, then do your cardio afterwards.
Do a search on these message boards - there are plenty of different ways to split your workouts up and lots of good meal plans. You can't expect someone to do everything for you - learn your nutrient content on the foods you eat most. This site can help you a lot, but nothing comes without effort on your part.
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Challenge + Consistency = Results
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2003/04/15, 02:55 PM
What you were doing is not totally wrong, something is better than nothing, but you could do a lot better. Machines are fine for now, they'll help you with your initial joint strength, but you'll eventually want to progress to free weights.
I'm not too fond of the rountines on this iste, because they seem to lack direction. However, they are well structured and will get you in shape. If you're a skinny guy, a full body routine will probably work better than a split routine, but try the FT routine and see how you do. Read up as much as you can about diet and such.
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"Don't follow leaders and watch your parking meters!"
-- Bob Dylan
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