Hello there guys, this is first post and am not sure if its in correct board...so if not feel free to move it to the relevant one!
Ok, here we go, I am 18 yrs, 5' 7 and 85kg. I have been trying to be muscly (or leaner- either can do!) all life and i think i have exhausted every workout program or MensFitness articles and E-Books etc. I just dont see the results. I go to the gym and there are countless times that i eventually think, what the hell am i doing? I need your help, I have been browsing through these boards and i have seen the prowes of people such as swanso etc....
I will show you in brief what i have been doing so far:
Monday - Cardio (treadmill 30-60 min 10mph)
Tuesday- Triceps, Legs
Wednesday -Cardio and Weights (Chest, Biceps)
Thursday - Off
Friday - Weights ( whole body)
Sat - Off
Sun- Church
I dont even look as if i am lifting and i feel useless. I dont even know what girlfriend even sees in me. I need to love myself in order to feel loved and i am breaking so i need your help.
Have read the Waterbury methods, to be honest i really dont understand them. I would appreciate it if someone could advise me on what i need to change and maybe make me the biggest LOSER?
Well, I will just give you knowledge, but once swanso, vamp, or antoher veteran here comes around, they can help you further.
First of all, you say on monday cardio you do 30-60mins at 10 mph, that is physically impossible if you are out of shape. 10 mph is a very fast pace, the only way to handle that for so long is if your some sort of marathon runner or you stop every like 30 seconds. Im not putting you down or anything, im just saying thay would be extremely difficult.
Second, I like to follow a program more in this format and have seen results:
Monday - Upper and lower body weights
Tuesday - Cardio (30 minutes, steady pace at 5mph for me)
Wednesday - Upper/lower body workout
Thursday - Cardio
Friday - Upper/lower body workout
Saturday - Cardio
Sunday - Off
It is not good to rest for 2 days in a row when you are looking for results. This program will allow you to not struggle so much and let you go to church on sunday. Also, you do not want to workout at all on days off or non-weightlifting days besides cardio. Your muscles need rest to grow. You might also want to invest in some whey protein or other protein supplement, it is for muscle building, but the main helper to fat loss is weightlifting. The muscle you gain consumes a lot of calories whcih helps burn off that fat and you will gain muscle at the same time.
It is also important to bear in mind that crunches and push-ups are not that effective. They may be in a weaker stage, but once you can do them perfectly, they wont do any good at all. You want to concentrate on weights that work all aspects of your body, like back, arms, legs, calfs etc.
You also might want to stay away from the easier lifts. The easier it is, the more likely you wont be gaining as much muscle. It is also important to switch up excercises, you dont want to do bench every single workout day, you want different lifts every single lifting day so your muscles stay confused and grow faster.
Also, try and eat a lot of solid proteins like fish, chicken, turkey, eggs, etc. You need to eat a lot in order to gain muscle and fuel your body for intense cardio etc. It is also important to do heavy lifts, you only want to be able to do like 5-8 reps at MAX if you want to gain muscle, lots of reps is more for definition, not much muscle mass.
Here is program that I finally perfected to needs, maybe you can get some ideas off of it -
Every Workout day
- 2 minute treadmill warm-up
- Stretch after workout
Monday
- Power Cleans - 5x5
- BB Bench press with BB Rows - 5x5 each
- Cuban Press with DB Push Press - 3x12 each
Tuesday
- Treadmill 30 minutes (if not sore)
Wednesday
- Deadlifts - 10x3
- Pull ups with Military Press - 5x5 each
- T-Rows with Close grip Bench - 3x12 each
Thursday
- Treadmill 30 minutes (if not sore)
Friday
- DB Squats - 10x3
- Chin ups with Lunges - 5x5 each
- DB Press with DB Rows - 3x12 each
Saturday
- Treadmill 30 minutes (if not sore)
Sunday
- Off!
Hope this helps you some, you can also refer to the diet section and read the "Read Before Posting" topic at the very top to help you with some cardio and what to eat. Good luck!
CO2428 wrote:Try www.freetrainers.com. It is a good website. The waterbury method is garbage and a waste of time.
I think you need to offer and explanation as to WHY it's garbage.
Waterbury is not favorite by a long shot, but it's a hell of a lot better than most of the crap people are doing out there.
Unless you've got some stats to back up that statement, I call troll.
freetrainers gives you a variety of workout options, as in building mass, weight loss, toning, ect.. It gives a person a chance to pick how many days they wanna workout, what weights are available to them, and a 8 week program to follow that you can follow to the tee and see results. So call troll, if you wish.
CO2428 wrote:freetrainers gives you a variety of workout options, as in building mass, weight loss, toning, ect.. It gives a person a chance to pick how many days they wanna workout, what weights are available to them, and a 8 week program to follow that you can follow to the tee and see results. So call troll, if you wish.
Please explain toning to me.
You didn't answer original question.
All you said was what Freetrainers does, not why Waterbury is garbage.
That's like saying Brown Rice is a better Carb source than White, because it tastes nicer, you need to explain why Waterbury is crap, not just say why Freetrainers is good.
I'm no Atlas but I have followed the waterbury method or something similar to get to where I am today. Douglas Brooks is a trainer of trainers and he suggest full body work outs three times a week. You can either do short (20 min) cardio after your resistance training or longer (30 to 40 min) on your non lifting days. If your just beginning he will even go for twice a week.
Now, with that said, you have to eat right as well. At 5'7" and 187 lbs (If your not incredibly muscular) You have some body fat. Get off sodas, fast food, junk food, and anything that comes in a bag. If it's fried, forget it.
Hi gentleman, thanks for the responses and the info so far.
Now I started the Waterbury routine on Monday and today is third day in it. I have to say its painfull, still reeling from the grilling i gave myself on Monday.
I can even start to see some definitions ( or are they optical illusions lol) but nevertheless I am determined to get this done with.
Now i have a quick question: Is taking supplements such as Creatine etc not gonna make me look as if i just stuffed a thankgiving turkey on own? 'Cause i would not want to look bigger than I am already am!!
I am trying to create a diet at the mo and if anyone can help do chip in!
I will post a couple of pics to keep you posted
I think that you are taking the wrong approach to your problem. Training is not the only thing that matters.Try changing your carb to protein ratio. If your trying to build more muscle, add more protein. You should be getting 1.25 to 1.5 grams of protein per pound of body weight at the minimum. Sure you skeptics say "its hard on your liver, kidneys" that's BS. Just drink water throughout the day. Your training is great. Also your carbs need to be as high if not higher than protein. 1 to 1.25 is proper. When you decide you are big enough start the cutting cycle, replace some of the carb calories with protein calories. They both are 1 gram per 4 calories. Watch the excess fat and water roll of your body. This is how bodybuilders do it. They also have other things to help but i am not sure you want to go to that extreme.
On the creatine tip, it really depends on what kind of creatine you get. The new Creatine Alpha-Ketoglutarate available here ( http://nutrabio.com/Products/creatine_akg.htm) will not result in much water retention but will add strength and add to muscle size. If your looking for recovery use L-Glutamine Alpha-Ketoglutarate available here ( http://nutrabio.com/Products/glutamine_akg.htm ) great stuff.
Remember that rest and nutrition are just as important as the training.
either can do!) all life and i think i have exhausted every workout program or MensFitness articles and E-Books etc. I just dont see the results. I go to the gym and there are countless times that i eventually think, what the hell am i doing? I need your help, I have been browsing through these boards and i have seen the prowes of people such as swanso etc.... 
make me the biggest LOSER?