Hi guys,
I've been training seriously now for 4mths and have seen pretty good gains, but not what I expected. I know it takes time, but if any of you can give me some good tips and show me where I'm going right/wrong so that I can get it going on better.
Push/pull routine
Mon/Thurs
Chest
BB Bench press 3x10 (50kg,55kg,60kg)
Incline DB press with twist to fly 3x10 (40kg)
Machine fly 3x10 (53kg)
Shoulders
Machine press 3x10 (30kg)
Shrugs 3x10 (50kg)
Combo - front raises, lat raises and bent over flys 3x10 each (12kg)
Triceps
Straight bar pushdowns 3x10 (32.5kg)
Bent over cable extensions 3x10 (25kg)
Bench dips 3x10 - final one to failure
Tues/Fri
Abs
Crunches 3x15
Bent knee ab hip raises 3x15
Side bends 3x15 (20kg)
Back
Wide grip pulldowns 3x10 (50kg)
Seated cable rows 3x10 (65kg)
Hyperextensions (5kg)
Biceps
Alternating one arm DB curls 3x10 (15kg)
Preacher curls 3x10 (25kg)
Hammer curls (15kg)
Wed/Sat
21min resistance run (1min walk, 30sec sprint)
Legs
Leg press 3x10 (150kg)
Leg extension 3x10 (45kg)
Lying leg curls 3x10 (30kg)
Calf raises 3x10 (90kg) last one to failure
After every weight session I do a 9min resistance run.
I have a creatine drink (5g creatine to 250ml oj) twice a day - once in the morning, once before training - and a protein shake after weights.
diet is spot on - brown rice, turkey, chicken, plenty of veg, some fruit in the morning.
The thing that is bothering is that although I have gone from 17st 8lb to 16st, I just dont feel that I have improved as well as I could have. Any advice would be spot on.
cheers
Check workout!!!!
Moderators: Boss Man, cassiegose
if you've only been training for 4 months and your already on creatine than i don't think your diet could possibly "spot on"
training wise you'd respond better to a full body program 3/week...not enough legs...too many machine and isolation / single joint exercises too
rotate through these workouts
day 1
squats
stiff leg deadlift
row
bench
close grip press
day 2
deads
static lunge
pull up / down
shoulder press
bb curl
3 x 10 for all should be a good place to start...add in some core work if desired but with low back stabilisation (reverse crunches, prone bridge, bird dogs etc) over crunches
training wise you'd respond better to a full body program 3/week...not enough legs...too many machine and isolation / single joint exercises too
rotate through these workouts
day 1
squats
stiff leg deadlift
row
bench
close grip press
day 2
deads
static lunge
pull up / down
shoulder press
bb curl
3 x 10 for all should be a good place to start...add in some core work if desired but with low back stabilisation (reverse crunches, prone bridge, bird dogs etc) over crunches
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benjamteal
- SOCIAL CLIMBER
- Posts: 61
- Joined: Wed May 02, 2007 6:53 am
I agree that it is a bit early for Creatine.
Since you have lost 22 pounds (if I am translating stone's correctly!), I am curious, are you wanting to build muscle or burn fat?
That equals a little more than a pound a week weight loss, so it sounds to me like you are probably maintaining the muscle you have while burning fat...
Since you have lost 22 pounds (if I am translating stone's correctly!), I am curious, are you wanting to build muscle or burn fat?
That equals a little more than a pound a week weight loss, so it sounds to me like you are probably maintaining the muscle you have while burning fat...
Really a bit of both - weight loss and build some muscle. To give you an idea, I'm 5' 11" and weigh about 16st at the moment - gives me a BMI of 31.2 which I want to bring down considerably.
I only started taking creatine from a friends 'advice' - when is the best time to start using it?? Is there anything that I can use that would help in weight loss goal, and not hinder effort to build muscle?
I only started taking creatine from a friends 'advice' - when is the best time to start using it?? Is there anything that I can use that would help in weight loss goal, and not hinder effort to build muscle?
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benjamteal
- SOCIAL CLIMBER
- Posts: 61
- Joined: Wed May 02, 2007 6:53 am
I would start creatine when you have reached a point where you are satisfied with the amount of fat you are carrying and are ready to concentrate on bulking up.
It is extremely hard to add muscle and lose fat at the same time. Often, the best you can hope for is to minimize muscle loss as you lose fat. At the rate you are losing weight, it sounds like you are on track to do that.
If you want to take a supplement, I recommend a good protein powder in addition to protein from other sources such as chicken, fish, etc.
Protein will help you maintain your muscle, which will help keep your metabolism burning so the fat continues to come off.
You are making good progress - losing a pound a week is safe and it will be easier to maintain the weight loss by losing it slowly.
It is extremely hard to add muscle and lose fat at the same time. Often, the best you can hope for is to minimize muscle loss as you lose fat. At the rate you are losing weight, it sounds like you are on track to do that.
If you want to take a supplement, I recommend a good protein powder in addition to protein from other sources such as chicken, fish, etc.
Protein will help you maintain your muscle, which will help keep your metabolism burning so the fat continues to come off.
You are making good progress - losing a pound a week is safe and it will be easier to maintain the weight loss by losing it slowly.