[Peaked]

Firstly hello. My name is Adam, I'm 18 and been bodybuilding for 3 years nearly, however all the effort and time spent at the gym seem to have been wasted. Mainly my diet I guess..

5 ft 5. 65kg.

I'm going to post max lifts and see if some people can provide a good routine.

Bicep curl I'd say 20kg 2 reps.
Chest press I'd say 30kg 1 rep.
Legs squat 200kg, max on the machine anways...
Pulldown (Tri) 30kg - 1 rep.

Got nothing for delts, traps or lats.

I take 150g Protein each day, do full body workouts Monday, Wednesday, Friday.

[Kaboom]

Personally i think you need to change your screenname before you go any further

[mindstar]

lol...Kaboom is probably right Kabo0m.

[HawaiianPride.]

There's only enough room in this place for one Kaboom apparently haha.

[Kaboom]

hehe Its not that Im that big its just that the internet is that small lol

[MikeNYY420]

Originally Posted by Kabo0m

Firstly hello. My name is Adam, I'm 18 and been bodybuilding for 3 years nearly, however all the effort and time spent at the gym seem to have been wasted. Mainly my diet I guess..

5 ft 5. 65kg.

I'm going to post max lifts and see if some people can provide a good routine.

Bicep curl I'd say 20kg 2 reps.
Chest press I'd say 30kg 1 rep.
Legs squat 200kg, max on the machine anways...
Pulldown (Tri) 30kg - 1 rep.

Got nothing for delts, traps or lats.

I take 150g Protein each day, do full body workouts Monday, Wednesday, Friday.

Pulldowns and curls aren't things to max on. Save that for deads, squats and bench. Don't leave out a body part early or you'll regret it later.

Try this:
Sunday off
Monday: Chest and triceps
Tuesday: Back and biceps
WEdnesday off
Thursday: Legs
Friday: Shoulders and traps

[Peaked]

Originally Posted by MikeNYY420

Pulldowns and curls aren't things to max on. Save that for deads, squats and bench. Don't leave out a body part early or you'll regret it later.

Try this:
Sunday off
Monday: Chest and triceps
Tuesday: Back and biceps
WEdnesday off
Thursday: Legs
Friday: Shoulders and traps

Are split routines better than a full body workout? I can only really attend the gym Mon, Wed and Friday.

Also about split I don't know how you guys do it, I wake up and if I worked hard I'm swore.. I know if you work just chest you bis are still good. But it must be so uncomftable working out if your muscles are swore. Kind of why I prefer doing it like workout, rest, workout, rest, workout hard rest rest.

[MikeNYY420]

Anything that doesn't feel right ask about, PM me or whatever. Never workout when you're sore for one. And second, since you're too sore and probably just starting you're training too much. Limit the work to 10 sets per large muscle group and 6 per small. Biceps are small and need little work.

Split routines aren't better or worse, but all routines are good if you haven't done it before, or in a while. Full body routines are just harder to manage IMO. Try a 3 day split so back, traps and bis one day, legs wed, and chest, tris and shoulder fri.

[Peaked]

Originally Posted by MikeNYY420

Anything that doesn't feel right ask about, PM me or whatever. Never workout when you're sore for one. And second, since you're too sore and probably just starting you're training too much. Limit the work to 10 sets per large muscle group and 6 per small. Biceps are small and need little work.

Split routines aren't better or worse, but all routines are good if you haven't done it before, or in a while. Full body routines are just harder to manage IMO. Try a 3 day split so back, traps and bis one day, legs wed, and chest, tris and shoulder fri.

Okay I see what your saying but isn't working say your Biceps 3 times a week instead of once better? Like in theory it should make you bigger, stronger etc?

[MikeNYY420]

Frequency is better to an extent. 3 times a week could be better. But many factors pay in and all beginners should take it slow at first. I work biceps once a week. I'd do it twice a week if I could but it's not necessary. If you hit legs three times a week... well you'd be too sore I don't think you could.

[Peaked]

Originally Posted by MikeNYY420

Frequency is better to an extent. 3 times a week could be better. But many factors pay in and all beginners should take it slow at first. I work biceps once a week. I'd do it twice a week if I could but it's not necessary. If you hit legs three times a week... well you'd be too sore I don't think you could.

Yea well I've been doing it since I was 15. Went gym with the school for P.E fell in love with the place been ever since. However with age I've gained more knowledge and well two years was nothing Major wish I had the Dungeon back then and I might just be huge lol. But one thing is I can lift quite heavy while my Muscles don't tend to tire quick especialy Biceps. I find myself doing 10 sets of about 12 reps 15kg curls. Then I do chin ups, Ez Bar curls and Bicep machine pull down. I don't stop until I get that Pumped TENSE feeling and can't go anymore. Normaly I'm not swore when I wake the next day aslong as I have enough shakes. But I've been one holiday for 3 weeks, nowhere to train, no weights no nothing and yesterday was my first day back and I hit it hard and now I can feel it lol. :P

[MikeNYY420]

Amount of protein shakes doesn't make a difference. Amount of protein, however does. Just get enough protein **** the shakes. Egg whites ftw. If yuou hit it till you're pumped and can't lift anymore you'll be out of luck my friend. Look at the post yegy posted in the training section called training to failure to see what I mean.

Here's a good example, when I got to the gym the other day I saw a kid I knew. He said he'd just done chest and was beat, as I noticed when he tried to do a push up and couldn't haha. At this point he started biceps, I did 3 sets of bench(one to failure), 5 sets of db bench and 5 sets of dips before headed out. This took like 30-35 minutes and I was pumped as hell, and felt huuge. Seriously my triceps looked like they had morphed into a large raccoon on the back of each arm that I stared at in the mirrors as I walked haha. Anyway, so I was out of there in a half an hour and him and his friend were dead by the time I got there and still going when I left. Don't fall into that over training trap. Those guys won'r be making gains half the size of mine, all cuz of the training routine.

[Peaked]

Originally Posted by MikeNYY420

Amount of protein shakes doesn't make a difference. Amount of protein, however does. Just get enough protein **** the shakes. Egg whites ftw. If yuou hit it till you're pumped and can't lift anymore you'll be out of luck my friend. Look at the post yegy posted in the training section called training to failure to see what I mean.

Here's a good example, when I got to the gym the other day I saw a kid I knew. He said he'd just done chest and was beat, as I noticed when he tried to do a push up and couldn't haha. At this point he started biceps, I did 3 sets of bench(one to failure), 5 sets of db bench and 5 sets of dips before headed out. This took like 30-35 minutes and I was pumped as hell, and felt huuge. Seriously my triceps looked like they had morphed into a large raccoon on the back of each arm that I stared at in the mirrors as I walked haha. Anyway, so I was out of there in a half an hour and him and his friend were dead by the time I got there and still going when I left. Don't fall into that over training trap. Those guys won'r be making gains half the size of mine, all cuz of the training routine.

Okay I'm going to try find this post! I mean when you think of you think, more time more benefits. But I guess this isn't the way to go however I will spend a little longer because I will be doing a full body workout. But 30 minutes max on each group?

[Chimera]

Originally Posted by Peaked

Okay I'm going to try find this post! I mean when you think of you think, more time more benefits. But I guess this isn't the way to go however I will spend a little longer because I will be doing a full body workout. But 30 minutes max on each group?

When you are saying a full bodyworkout, what are you going to do? And 30 minutes max on each group? Even if it is a full bodyworkout I still would say once your workout approaches 1 hour you should be getting ready to leave.

The only time that I see more time resulting in more results would be with ones diet (diet =/= protein shakes, anyone can grab some protein powder and mix it together but that does not make them a bodybuilder). The more time and effort you put into your diet the better your results will be, guarenteed. I work in a gym and see too many guys trying to get "xbox huge" and when I ask them how their diet is doing they literally, yes literally list 5 different protein powders they are consuming but don't mention how many meals they are eating. This also constitutes not only what they should be doing (eating clean and eating frequent), but what they are doing. Then they will tell me about how they got completely trashed the night before.

To make good gains, I would recommend that you pick select exercises which hit the entire body and focus on increasing how much you can lift in them (bench, squat, dead, military press, pull up, dip, row). If you are able to increase how much you can lift in these exercises, you will make progress guarenteed. Furthermore, I would say (to an extent) that if you are still lifting the same weight in those exercises a year later, then you didn't make progress (well, not nearly as much as you could of).

tl;dr More Time on Diet, Less Time on Training = Good Results

[Peaked]

Originally Posted by Chimera

When you are saying a full bodyworkout, what are you going to do? And 30 minutes max on each group? Even if it is a full bodyworkout I still would say once your workout approaches 1 hour you should be getting ready to leave.

The only time that I see more time resulting in more results would be with ones diet (diet =/= protein shakes, anyone can grab some protein powder and mix it together but that does not make them a bodybuilder). The more time and effort you put into your diet the better your results will be, guarenteed. I work in a gym and see too many guys trying to get "xbox huge" and when I ask them how their diet is doing they literally, yes literally list 5 different protein powders they are consuming but don't mention how many meals they are eating. This also constitutes not only what they should be doing (eating clean and eating frequent), but what they are doing. Then they will tell me about how they got completely trashed the night before.

To make good gains, I would recommend that you pick select exercises which hit the entire body and focus on increasing how much you can lift in them (bench, squat, dead, military press, pull up, dip, row). If you are able to increase how much you can lift in these exercises, you will make progress guarenteed. Furthermore, I would say (to an extent) that if you are still lifting the same weight in those exercises a year later, then you didn't make progress (well, not nearly as much as you could of).

tl;dr More Time on Diet, Less Time on Training = Good Results

A whole workout ill work, Biceps, Abs, Tris, Chest, Delts, Lats and Legs the whole works. Whens a good stopping point when I feel the pump, the tensed muscles that dont seem to untense? As for my Dieting yeah I agree I'm going to be working on it 100%. But why no more than 1 hour in the gym?

[MikeNYY420]

Legs take longer than biceps. Don't make a time limit because that can be effected by, the gym, time between sets, time per set, each exercise needs more or less sets than another.

What's your full body routine look like. I wanna know the reps, exercises, days, body parts, sets ect.

"To make good gains, I would recommend that you pick select exercises which hit the entire body and focus on increasing how much you can lift in them (bench, squat, dead, military press, pull up, dip, row). If you are able to increase how much you can lift in these exercises, you will make progress guarenteed. Furthermore, I would say (to an extent) that if you are still lifting the same weight in those exercises a year later, then you didn't make progress (well, not nearly as much as you could of)."

^^^ I could't agree more with this. My routine's based off of bench, deads, squats and military press. Focus on the weight, not the mirror. Even as a bodybuilder this is important to do and as a powerlifter, well duh.

After an hour in the gym, anabolic hormone levels drop, and cortisol levels raise. Your glucose/glycogen is depleted and you're body is taxed, whether you feel it or not.

[Chimera]

Originally Posted by Peaked

A whole workout ill work, Biceps, Abs, Tris, Chest, Delts, Lats and Legs the whole works. Whens a good stopping point when I feel the pump, the tensed muscles that dont seem to untense? As for my Dieting yeah I agree I'm going to be working on it 100%. But why no more than 1 hour in the gym?

If you are going to do a full bodyworkout, trash the isolation exercises (i.e. direct bicep, tricep, and ab work) and only focus on compound exercises and place the goal of the workout to lift more weight or more reps than the last workout on select exercises.

I personally find it funny that people who do a full body workout will do 1 exercise for chest (i.e. barbell bench) which I would argue to stimulate growth should take atleast 2 or 3 exercises; then for them to do 1 exercise for triceps (i.e. tricep kickbacks), which is a very small muscle and is hit in every press one does.

If you are going to do a full bodyworkout I would do something like this:
Military Press
Deadlift
Dips
Pull Ups

A good stopping point will be when you have hit your highest possible weight / rep for a certain exercise, the point at which you know if you where to do that same exercise you would either do less weight or less reps. I just limit myself to a certain amount of sets on exercises, say 5 sets by 5 reps on military press.

And one hour in the gym? That is a number pulled out of thin air, but I do support it. As I already mentioned (which is agreeing with what Mike said as well), I will see guys come into the gym day after day completely anhilate themselves and guess what, 6 months later (yes, when you work 20 hours a week in the gym, then workout 1 hour a day 5 hours a week I spend way too much time in the gym and see them atleast 3 times a week) they are still pressing the same weights. The less time you can spend in the gym (to an extent... you don't want to do a 5 minute workout, but a 90 minute workout is way too much) the better your results will be. I generally put in 45 minutes - 1 hour max, and Mike mentioned he did his chest workout in 30 minutes.

[Peaked]

Originally Posted by MikeNYY420

After an hour in the gym, anabolic hormone levels drop, and cortisol levels raise. Your glucose/glycogen is depleted and you're body is taxed, whether you feel it or not.

So in English this means your ****ed and getting no gains? Lol?

My workout on Monday was this.

Bicep curls 15kg 10 reps 11 sets.
Ez Bar curl 22kg 8 Reps 6 sets.
Normal pull ups and lat pull ups, 10 reps 5 sets each

Dumbell chest press 22.5kg each arm 10 reps 6 sets.
Skull crusher 15kg 15 reps 8 sets.
Flys 12.5kg 10 reps 5 sets.

Sit ups 50 reps 3 sets
Crunches 30 reps 5 sets

The squat machine 100kg 15 reps 5 sets.
Then the two other machines 60kg, 15 reps 5 sets.

That's all I can think of for now. I train alone so I have no spotters either which can be annoying.

[MikeNYY420]

Did I mention these guys are 3 years older than me and they're smaller than I am? This might be relevant haha. I'm doing military press, curls and lying extensions today, should take 40 minutes tops. That's doing 5 sets each too, military press has 3 plus 3 warm ups.

[MikeNYY420]

Originally Posted by Peaked

So in English this means your ****ed and getting no gains? Lol?

My workout on Monday was this.

Bicep curls 15kg 10 reps 11 sets.
Ez Bar curl 22kg 8 Reps 6 sets.
Normal pull ups and lat pull ups, 10 reps 5 sets each

Dumbell chest press 22.5kg each arm 10 reps 6 sets.
Skull crusher 15kg 15 reps 8 sets.
Flys 12.5kg 10 reps 5 sets.

Sit ups 50 reps 3 sets
Crunches 30 reps 5 sets

The squat machine 100kg 15 reps 5 sets.
Then the two other machines 60kg, 15 reps 5 sets.

That's all I can think of for now. I train alone so I have no spotters either which can be annoying.

Lol anabolic is muscle building, cortisol is a muscle toxin, testosterone is an anabolic hormone. SMITH MACHINES SUCK NEVER USE IT AGAIN!! Machines all suck, the only one I use is the leg press. Squats, SLDL and leg press ftw.

In English this means, testosterone is down, carbohydrate stores in the body are down(thusly energy's down too), muscle toxin levels are up and you're in the negative at this point.

You just did 3 days worth of working out in one, now take Wedneday off too and if you're not too sore hit the legs on Friday. Do 4 sets of squats(no fail), 4 sets of romanian deads(no fail) and 4 sets leg press(no fail.).

[Chris_T_176]

Thats alot of good advice these guys are giving you. I don't understand why you would start a Thread asking for help if obviously you don't want to give the advice a try?

[Peaked]

Originally Posted by Chris_T_176

Thats alot of good advice these guys are giving you. I don't understand why you would start a Thread asking for help if obviously you don't want to give the advice a try?

I don't mean to come across as negative I just like to understand the do's and don'ts I mean if im making changes I like to know why I am making them and how it's gonna effect me I mean it is my body afterall :P

[MikeNYY420]

Good thing to do, that's how I am/was. Good way to learn too.