Muscle Building

[ollieowen]

alright
i have been going to the gym for about 6 months, 3 times a week.

And i don't seem to be getting any bigger, i want to be bigger.

i need a quite good but not to complicated workout for a 3 day week.

and a meal plan for the week.

please give me some information.

thanks Ollie [/u][/b]

[mzaruba423]

you should post your current workouts and include sets as well as reps

[ollieowen]

Monday
Triceps pull downs metal bar x 4 sets of 12.
Tricep machine on wall x 4 sets of 12.
Tricep rope pull down x 4 sets of 12.
Chest peck machines x 4 sets of 12.
Peck machine last one on back wall x 4 sets of 12.
Chest push out machine x 4 sets of 12.
Shoulder press machine x 4 sets of 12.
Shoulder fly machine x 4 sets of 12.
New shoulder press x 3 sets of 12.
Abs crunch machine x 4 sets of 12.
Abs coaster machine x 4 sets of 12.
Abs knee raises x 4 sets of 12.


Wednesday

Bicep curl machine x 4 sets of 12.
Bicep curl wall weights x 4 sets of 12.
Leg raises x 4 sets of 12.
Leg press x 4 sets of 15.
Legs push downs x 4 sets of 12.
Abs crunch machine x 4 sets of 12.
Abs coaster machine x 4 sets of 12.
Abs knee raises x 4 sets of 12.
Bicep curl wall weight x 4 sets of 12.

Friday

Back pull down bar x 4 sets of 12
Back lean back pull to chest x 4 sets of 12
Chest peck machines x 4 sets of 12.
Peck machine last one on back wall x 4 sets of 12.
Chest push out machine x 4 sets of 12.
Shoulder press machine x 4 sets of 12.
Shoulder fly machine x 4 sets of 12.
New shoulder press x 3 sets of 12.
Abs crunch machine x 4 sets of 12.
Abs coaster machine x 4 sets of 12.
Abs knee raises x 4 sets of 12.

sorry eres workout, if you can understand it .. :)

[mzaruba423]

you're doing too many lifts and not using enough muscles.

i'd suggest:
-- getting off the machines, used barbells, freeweights, and cable pulleys sometimes. other machines besides the assisted dip and chinup ones should be avoided
-- include more power leg exercises like deadlifts, squats, lunges, and i really like the bulgarian split squat
-- do total body workouts 3 days a week rather than the splits you're doing now
-- lift heavier weight with less reps (4-6 reps per set would be ideal here)

from now on try making your daily routines more like this:
1 push, 1 pull, 1 leg exercises -- or maybe 2 pushes, 2 pulls, 2 leg exercises

for example:
monday: arnold press, chinups, squats, single leg calf raises

wednesday: dips, bentover barbell rows, deadlifts

friday: face pulls, pushups (elevated or on a ball if too easy), side lunges

** try to do these exercises in a circuit, meaning 1 set push, 1 set pull, 1 set legs, 1 set push, 1 set pull, 1 set legs, etc. if possible. and don't rest too much.

[ollieowen]

ok, but i dont understand what some of the workouts are, or how to do them
and i i start doing this will i get bigger ,and build muscle.
and what do i need to eat
write back

[mzaruba423]

if you don't know what a workout is, youtube or google it and you'll usually find something that gives you a better idea
if you do full body workouts, add weight, and push yourself, you should get bigger by building muscle, but it takes time to build muscle
if you're worried about getting fat go to the diet and nutrition section and look up the read before you post sticky, i don't know much about which foods you should eat, but protein is always good.

[jms_0013]

You're doing too many machine exercises. Try Doing most of those workouts that you do only with dumbells. Dumbells help build muscle because they force you to complete the whole thing by yourslef, and every angle when your working out. ( if that makes any sense). Wheras machines sorta do it for you...

[swanso5]

there's only 1 sort of alright exercise in your whole routine

listen up

for next 3 weeks or so you'll learn how to squat and deadlift...bar wt and not much else either..do this fiorst i every session

in the meantime do this:

static lunge / chin up 4 x 6
push up / inverted row 3 x 10
diamond push up 3 x as many as you can / nprone planks 3 x 30 - 60secs
increase wt each week for all of these (difficulty for push ups)

reverse lunge / chest supported db row 4 x 6
single arm shoulder press / pulldown to the front (never to the back) 3 x 10
reverse curl 3 x 15 / side plank 3 x 20 - 30secs
increase wtdifficulty again each week for these

rotate through these 3/week