ezydriver

I've recently started training. My concern is that apart from my biceps, I never feel the pump. I'm concerned that I will never get bigger as I don't get stiff and it feels like I haven't done anything when I leave the gym.

It does feel like I've done something in my biceps and shoulders, but thats it.

So, have I done my muscles any good? I'd love to feel the pump in my chest muscles but never do. In fact, any weights I do for my chest never leave my chest muscles feel satisfied.

I'm sure I'm lifting enough weight. I do 3 sets of 12 reps on everything and the last few reps are always hard especially on the last set.

I'm confused. I never feel it in my back muscles on the lat pulldown and the seated row either.

My technique is about as right as it can be. I'm not one of those that lift everything with my whole body. I always work the intended muscle(s) and nothing more.

Just not feeling satisfied all over, anybody else know what I mean? I'm worried I'm not actually going to gain.

invisiblekid

Post up your full routine. Be honest. Diet as well and stats.

Are you growing? Is the weight you lift increasing? How long have you been training?

__________________
Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results".

squat_this

A pump or stiffness isn't a sign that you have trained well and are going to grow.
Best ways to know if your training is working are-
Is the weight you are lifting increasing while keeping strict form
Are you gaining weight but looking same bodyfat

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Premiership Champions '02-'03, '03-'04, '04-'05, '07-'08

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ezydriver

I have been training for just two weeks (I'm not complaining about not seeing anything, I'm complaining about not really feeling like I've done anything). I am 28, 6ft, virtually no body fat and have a good starter frame.

This is my routine which I do three times per week.

Chest press 35kg 3 sets of 12 reps
Shoulder press 20kg 3x12
Lat pulldown 35kg 3x12
Seated row 35kg 3x12
Pec fly 28kg 3x12
Rear deltoid 21kg 3x12
21's (Bicep exercise) 15kg bar 2 sets
60 cradle crunches
20 sit ups on the decline bench, no step, no additional weight.
Just about to start flat dumbell press with twist to squeeze those chest muscles together, 10kg 3x8

My diet is as follows,

Breakfast everyday, Bowl of cereal, shredded wheat or (dont laugh) cocoa pops.


Main meal before going to work. Half a plate of salad consisting of radishes, lettuce, beetroot, raw onion, cherry tomatoes. A portion of coleslaw or rice, and a piece of fresh salmon/tuna/trout.


Then, I take all this to work with me and eat it throughout the night while on the road.
A can of tuna in sunflower oil, 4 pieces of fruit, usually apples pears and bananas. A good helping of peanuts. Twice a week two hard boiled eggs. A coule of cereal bars and something else like tomatoes, or dates, or usually something like dried fruit.

1 litre of water. A few cups of coffee.

Then a few times a week I may have a can of Mackerel fillets before going to bed at 5am.

The bad side I eat takeaways so rarely I forgot where the takeaway is, but do on occasion, maybe one fry up a fortnight at the cafe. I drink moderately on a Saturday night. Somewhere in the region of 3 - 8 Rum and cokes. I smoke 10 cigarettes a day.

invisiblekid

How long have you worked nights? I suspect your are doing too much and not eating enough. Can you put some times next to your meals so we can see how often you are eating. Also place your training in the time scale.

EG. 11am Breakfast - Cereal,
12pm Train
1pm PWO
2pm Meal Salad + Chicken etc....

Do you have any Whey protein or meal replacement supps? What do you eat directly after training?

What you are eating isn't actually that bad. You certainly need an sharp increase in the amount of protein you are eating and if you are trying to gain then a good deal of complex carbs. Rice, sweet potatoes, pasta. Stick with the fish - great source of EFAs and protein.

I'd look for a 3 day split routine. Push/Pull/Legs.

Obviously, I'd suggest knocking the smoking on the head...

__________________
Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results".

ezydriver

3 years. 9 - 12 hours per night. Average 10 hours.

1pm breakfast. Bowl of cereal.
2pm Train (3 times a week, sometimes every second day, sometimes I dont go for two days and go on the third)
5pm, Main meal before work, I eat what I previously stated in my earlier post.
1am, Usually the majority of the food I take with me as stated earlier, but I snack on a piece of fruit or something every hour throughout the night too.

No.

Nothing DIRECTLY, but my main meal before work is eaten about 1 1/2 - 2 hours after my workout.

Can you explain this in a little more detail please? I'm still quite new to training so don't know what push/pull means. I'm sure its simple, but I would like to know for sure.

Thank you very much for your time, it will help me get on to the right track.

Steve.

ALake

Where are your leg exercises?

I know what you mean, I cant feel the 'pump' in my shoulders. Also, you really need need increase your calorie count if you want to grow muscle.

Bulldozer

An example of a push/pull/ legs routine would be something like.

monday (legs)

Squats
lunges
hamstring curls
calf raise

Wednesday (push)

Bench press
Shoulder press
dips


Friday(pull)

Deadlifts
wide grip chins
bent over row.


Thats just an example mate, may not suit your needs but IMO it wouldnt be a bad place to start.

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ezydriver

I'm worried about putting on weight, especially round my stomach with a higher calorie count. I already feel that the layer of fat there is just very slghtly more than it should be. It isn't quite taught. So, if I up my calorie intake, wouldn't that be detrimental to my aims?

This is where I'm confused. On one hand I feel I should watch my calories as to keep the fat at bay, but, I need to up the calories in order to gain muscle.

I am very confused and don't know what to do for the best.

Is there such thing as good calories and bad calories?

Is there a happy medium? I'm determined to get this right, but it seems so confusing and ultimately a little worrying.

Is it worth getting a professional dietician to help me?

Bulk1

bump to top

Stanco

Agreed.

A think a pump is more of a psychological thing anyway. You can get a good pump from doing heaps of sets with light weights but it wont grow muscle.

exydriver, the best way to eat a large amount of food without putting on too much fat is to eat clean. That means eating the right foods.

These are some good foods to eat

High Protein Foods

Whey protein
Eggs
Egg whites
Chicken breasts
Turkey Breasts
Lean Beef
Fish (tuna, salmon)
Protein bar
Soy protein Isolate



Carbohydrate Food

Potatoes (baked, fries, hash browns)
Sweet Potatoes, yams
Oatmeal, cream of wheat, cream of rice
Rice
Beans
Any green leafy vegetable
Bread
Pasta
All cereals

Slamdog

ezydriver...

I'm also a night driver based in northampton....

eating is the biggest problem for both of us, but it can be done. protein shakes and bars help there but i also carry tins of tuna, salads, chicken breasts and fruit etc...

just out of interest, which gym do you use? I go to Image at Brackmills because the company I'm subbed to gives out corporate memberships. I tend to go during the day on my days off (i'm on 4 on/4 off shifts).

Bulk1

I find this is a bit of a black area....and I also dont fully know the art to this yet, even with sticking to the lowest fat foods possible, with the carbs... it is something I also agree does make you feel confused about... but it shouldnt...as its a logical theory that if you burn off each day more calories than you consume... you will not store them as fat... but this is a mind game you/I struggle to deal with and I also sometimes feel like I am ****ing to cut more carbs... but then you have the dilemma of losing more muscle... but then you consume more carbs and you feel your belly looking bloated.. my own opinion is not everyone reacts the same way to the same diet...and this is the mystery to get this suited to yourself. Doing more cardio to burn off the carbs is something I am doing.. early days but am going to follow this for a few months and keep a track.

Good luck.. and stick with it.. it will happen!

ezydriver

Absolutely. This is the problem. Thank you for your advice Bulk1, and everybody else.

Thank you Stanco for the suggestions of good foods for body builders to eat.


If anybody here who managed to build a really good body could tell me how they got past the diet dilema, or what they did, I would be very greatful.

Also, with all the reading I've done, I now realise that I don't have to feel strained and knackered after every session. I realise it is more about technique, rest and diet than anything else.

Cheers everyone.

Bulk1

Hi mate, I try and add more weight each week/month... (I think this gets overlooked far too much...as its what Bodybuilding is all about) I do go to my limit with good technique (not swinging)... and even when I train my upper body my legs shake afterwards with all the effort I'm putting into it... but I know what you mean about good technique being important... but just as inportant to gaining size... is gaining strength! and this means lifting progressively more....or u wont grow.