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Im really wanting to put on muscle mass.

goldengloves Posts: 690 Joined: 2003/09/19	2003/11/11, 01:05 PM But I cant. Im in my 11th week of training and I started out at 158-160 now im at like 151. My body doesnt look like it has shaped up the least bit. What could be the problem here?
bb1fit Posts: 11,105 Joined: 2001/06/30	2003/11/11, 02:35 PM Your best bet for mass is doing heavy "core" exercises, that is compound exercises and eating a good quality laden calorie diet. Forget about those isolation movements, save those for later. Compound exercises will work the entire muscle belly, and then eating correctly will inusre you gain from it. Save the isolation type stuff till your are ready to cut some fat. -------------- Great people never want it easier, they just want to be better! Ron
agamble Posts: 1,029 Joined: 2003/09/22	2003/11/11, 04:21 PM When you say core exercises-you mean....?
7707mutt Posts: 7,686 Joined: 2002/06/18	2003/11/11, 05:28 PM deadlift, bent rows, chins, squats. -------------- LIFT HEAVY! BECOME STRONG, LIKE BULL!
agamble Posts: 1,029 Joined: 2003/09/22	2003/11/11, 07:01 PM That's what I thought but I didn't think of chins. I'm thinking of switching to a routine of just these core lifts plus bench and military presses for about 6 weeks. That and eat like a horse. I have got to halt my weight loss. Any advice or suggestions?
big_j_scf Posts: 308 Joined: 2003/11/08	2003/11/11, 09:32 PM if you're loosing wieght, make sure you're not over training. give every bodypart at least 48 hours before you work it again. It's important not to overtrain or your muscles could actually atrophy.
agamble Posts: 1,029 Joined: 2003/09/22	2003/11/11, 09:48 PM My current routine has me working 4 days per week. Mon.-back/calve/abs; Tues.-Chest/biceps; Thurs.-legs/calves/abs; Fri.-shoulders/triceps. It doesn't seem to much, But I have been following pretty much the same routine and schedule pretty solid for about 4 months. I eat til I am just about sick and do cardio 3-4 times per week for 25 minutes at a wack. I wanted to lose weight and I have but damn it just keeps peeling off (about 1 lb a week, 48 since last November). People are starting to ask me if I am sick although I still feel pretty good. I have seemed more fatigued lately and my appetite has been slipping. This is starting to sap some of my motivation. I thought I would take a week off from lifting and then concentrate on the basics as I stated above. Besides my wife is taking a trip for about a week and I thought it would be a good opportunity to REST and RELAX. Again, thanks for any and all suggestions everyone.
goldengloves Posts: 690 Joined: 2003/09/19	2003/11/12, 01:36 AM bb1 or 7707 would you be willing to write me up an exercise plan?
7707mutt Posts: 7,686 Joined: 2002/06/18	2003/11/12, 09:15 AM What days do you want to workout? -------------- LIFT HEAVY! BECOME STRONG, LIKE BULL!
goldengloves Posts: 690 Joined: 2003/09/19	2003/11/12, 10:09 AM Id like to do to 5 if they would only consist of like 3 or 4 workouts since im stressed for time really. But 3 being the minimum like a monday/wednesday/friday deal
7707mutt Posts: 7,686 Joined: 2002/06/18	2003/11/12, 10:20 AM Well I usually do this in three days if you like it good if not let me know Day1 Chest and triecps Day2 Shoulders and Legs Day3 Back and Biceps. -------------- LIFT HEAVY! BECOME STRONG, LIKE BULL!
goldengloves Posts: 690 Joined: 2003/09/19	2003/11/12, 11:10 AM that sounds good to me.
7707mutt Posts: 7,686 Joined: 2002/06/18	2003/11/12, 11:44 AM Ok, for chest Do bench press 1 warm up set then 3-4 main sets reps 10, 8- 8-6 depending on how many you do. Incline do 3 sets with a 10,8, 6 rep range. Flyes either machine or dumbbell are fine I like incline DB the best. Triceps-start with DB kickbacks(use perfect form, no swinging at all so start light). 3sets of 10 reps, really squeeze the tri at the end of the kick. Skull crushers 3-4 sets of 10, 8 6 range. Then my favoite-cable press downs/rope pull down supper set. Do one set of press downs then do a set of rope pull downs. up to 4 sets. Work you way up to this level over a month. So start lighter then go heavier till you fail at 6 reps pn the last set. Your goal is to always make 6 reps AT LEAST. If you make 5 take of 40-50% of the weight and do one set super slow. -------------- LIFT HEAVY! BECOME STRONG, LIKE BULL!
7707mutt Posts: 7,686 Joined: 2002/06/18	2003/11/12, 11:49 AM Back and Biceps Back if you have a chin machine(where it helps you do chins)then start off with 3 sets of 10(or at least that is your goal). Bent over BB rows, keep you lower back tight and never round your upper back. Bend over to a 45 degree angle and pull the bar into you abs. Do 3-4 sets of this. Next is the KING.deadlifts....if you have never done those go real light till you get the form. then after about a month add weight till you are hitting 10 reps each set. LAst is Lat pull downs. to the front(hit your chest). Do these with a lighter weight at first and make sure you use great form to really fry your lats. You can sub hyper extensions for deadlifts once every month or so, and DB rows are nice to sub for lat pull downs. Biceps is plain and simple. BB curls use good form for 3 sets of 10, 8, 6 Preacher DB Concentration curls 3 sets of 10 these are to be done with super slow rep count and light weight. Really concentrate on the bicep clenching. Alt DB curls 3 sets and finally hammer curls. 3sets -------------- LIFT HEAVY! BECOME STRONG, LIKE BULL!
7707mutt Posts: 7,686 Joined: 2002/06/18	2003/11/12, 11:54 AM Shoulders and legs Shoulders BB front press (never go behind you neck with these). Start light then go so you fail at 6 reps for the last set. Lat raises, 3 sets of 10 reps then add weight(need to sue perfect form for these) Rear lat raises (either bent over with Db or on a machine) 3 sets Here is a exercise that most fail to do right SHRUGS. This is one of two exercise I suggest wrist straps for. I use a product called Versa-grip. they are nice! Ok these are done with a 2 count on the shurg part. I mean after you shrug up hold for 2 counts let down slow and never jerk it up. 4-5 sets heavy! Legs Squats...go light for 1 month then add weight make usre you use perfect form and go down enough. this and deadlifts will add the most mass over all. But it is only as good as your form. NEVER NEVER LET YOUR EGO TAKE OVER ON THESE! Stiff Leg Deadlifts 3s sets of 10 reps Leg ext 3-4 sets Any questions? -------------- LIFT HEAVY! BECOME STRONG, LIKE BULL!
7707mutt Posts: 7,686 Joined: 2002/06/18	2003/11/12, 11:56 AM One other note if I hear of you using bad form I will come out there and fix that for ya!!! LOL anyway make sure to eat a lot as you start to lift heavier....and drink a lot of water, on days where you are going real heavy 1.5-2 gals is what I suggest. -------------- LIFT HEAVY! BECOME STRONG, LIKE BULL!
azredhead57 Posts: 1,651 Joined: 2003/04/11	2003/11/12, 01:54 PM You might try cutting back on the cardio too. When on a gain it can be counterproductive. -------------- ~Victoria~ ...There are no shortcuts to any place worth going.--Beverly Sills
goldengloves Posts: 690 Joined: 2003/09/19	2003/11/12, 04:01 PM I kind of have a round gut how can I lose that to? I want to add muscle but not get fatter. Also Im not very big and literally suck at bench and squats and crap like that so will I still get gains if I start weight like really low? (well enough for me)?
7707mutt Posts: 7,686 Joined: 2002/06/18	2003/11/12, 04:03 PM Hell the first time i benched I could not get 95lbs! And as for squats I was at 70lbs. So yeah take your time go light and make sure your form is great and the mass and strength will come. -------------- LIFT HEAVY! BECOME STRONG, LIKE BULL!
goldengloves Posts: 690 Joined: 2003/09/19	2003/11/12, 04:19 PM Yeah I can bench around 100 or so struggling. Im not very big only like 155 pounds now but im short (5'6). Also what should I do about the ab area to flatten that as well?
7707mutt Posts: 7,686 Joined: 2002/06/18	2003/11/12, 04:20 PM Eat right and lift heavy as you can. Add 2-3 sessions of cardio in and see if that does the trick! -------------- LIFT HEAVY! BECOME STRONG, LIKE BULL!
goldengloves Posts: 690 Joined: 2003/09/19	2003/11/12, 04:23 PM Would riding an exercise bike about 10-15 minutes on my off days and about 5 minutes before and after each workout do the trick? Also what kind of foods can I eat?
7707mutt Posts: 7,686 Joined: 2002/06/18	2003/11/12, 04:35 PM Yes for the bike. Foods as chicken breast most fishes, steak, cottage cheese milk. Oatmeal yams most veges. -------------- LIFT HEAVY! BECOME STRONG, LIKE BULL!