My gains have been pretty solid since I started working out but I don't see all that many visual results, so I figure it's time I post my workouts on here and see what youguys think of them and there visual effectiveness for my muscles.
The last two-three weeks I've been doing sets of 12, 10, 8, 6 (adding weight each time) on most workouts. Before these two weeks I was doing 10, 8, 8, 6 and before that 10x10, or 10x7 on basically everything (I was stuck at a plateau on that. Changing it up helped, and the new workout sets are way better!)
My example chest exercises are as follows: (The other body part workouts are basically the same resp. Some are 12, 10, 8, 6 others just standard 3x10's)
Bench Press - 12,10,8,6
Dumbell Press or Incline DB Press - 12,10,8,6
DB Flies - 3x10
Push-Ups - 10, 15, 20, 25, burnout
Some sort of cable workout. Don't know the names of all of them, but we do butter flies with them sometimes. The other popular one is starting with cables at your hips and bringing your hands together as high up as you can in front of you. - 3x10
I do chest twice a week because I want more results there, and I'm just not seeing it.
Diet is solid, I think my supplements are pretty solid (2/3 scoop
Pro complex, 20g Protein, 3 times a day - 5g Creatine when I wake up and after work-out, and I had been taking GNC brand weightgainer I got from my buddy shortly after my workouts. I'm taking a multi-vitamin, staying hydrated, reaching macros of 215g Protein, 400 Carbs, 75g Fat per day.
My original plan was to bulk up a bit, but I've come to the sad realization that maniplulating my weight at the age of 16 is EXTREMELY hard because of my metabolism :(. I have gained 10 pounds since I started working out, and since the beginnign of last year (September) I've put on 20 pounds, not too bad, but it's hard and weightgainer is gonna get costly when I actuallly have to buy it.
Anyway, from bulking to cutting, especially in my chest. I'm pretty cut everywhere else I just really lack solid chest, it's embarassing.
I'm sitting at 158lb, 15% body fat (kind of high, I know... Used to be at 11), and I'm 16 years old. What tweaks can I make to cut up?
