How to gain more from the gym - UK-Muscle Body Building Community

Will MCMLXXXVII · 27-05-2008, 06:31 PM

First post

Hello

I'm 20 and about 10stone and i have been going to the gym steadily now for about 2 years, thats Monday ,Wednesday, Thursday and a CV Saturday.

But the past few months, i have noticed i'm not gaining more in my Biceps arms etc and i cant physically lift anymore weight on the equipment i'm using, so i'm not able to gain.

I was using Creatine last year, but stopped, i'm thinking should i get back on it?

I don't know how to describe my muscle in my arms, when i tense, i suppose it like i have a tennis ball under my skin.

This is what i normally do, please tell me where i'm going wrong or where to change things

5 minutes bike warm up

Bench press
40 reps with 40kgs(warm up)

4 sets of 12 reps at 60kgs

Lateral pulldown

3 sets of 16 reps at 110kgs, with reverse grip, so i work my biceps more?

Cross over Cables

2 sets of 12 with about 30kgs

Dumbbells

Normally it is a pyramid from 10's to 22'5's

Last few months its been,

30 reps with 10ks

20 reps with 17'5's

and then as many 22'5's i can do, before i start to use my back and sway.

concentrate curls

2 sets of 12 reps with 15 kgs

and then to finish some good mornings and sits ups.

Any advice/help is greatly accepted.

Thanks

Lost Soul · 27-05-2008, 06:36 PM

Welcome Will
Training your arms (biceps) is not going to get you far as creatine alone wont

clcik the bottom link in my bar below and have a read

K100 · 27-05-2008, 07:36 PM

Lower the reps to 8-12 !! how much are you eating??

Will MCMLXXXVII · 27-05-2008, 08:02 PM

Ummm TBH i don't have a special gym diet or really watch what i eat. One night it could be chicken wraps, the next it could be Pizza hut and 4/5 lagers.

Lost Soul · 27-05-2008, 08:05 PM

well....there is your answer

Marvin · 27-05-2008, 08:15 PM

Just a few suggestions
Split your routine to a three way split
if your not already doing so i would recommend
monday
Shoulders Chest triceps
Tuesday
Back and Biceps
Wednesday
Legs
Pick two exercises per group four for larger groups
2x10 reps to failure when you can get to 15 increase the weight so that you can manage
8 reps .
Train hard not long you can not to both.
Get eight hours sleep whenever possible.
increase your protein to above what you are now consuming and forget the cardio until you gain the size and weight you desire.
It worked for me.
good luck

Mrdaveyk · 27-05-2008, 08:30 PM

do you do any compound moves? deadlifts?

diet is your main problem, you dont need to train the biceps directly for growth, no tricep work?

take a browse in the beginner stickies and LS' sexy flow chart

K100 · 27-05-2008, 09:08 PM

thats probably your best bet!! sort that diet out!! lost soul love the profile pick!! gotta love cardiff

Will MCMLXXXVII · 27-05-2008, 10:13 PM

Thanks Guys

Yeah i will have a re think about the diet, but it normally goes down the pan on weekends.

Marvin, i will try splitting them up next week and try it for a few months, see how it goes. I do alittle Tricep work, but not mounds, i will step it up.

Cheers guys.

Pannett · 02-07-2008, 12:25 AM

The Chauffeur · 02-07-2008, 01:13 AM

Start eating.

Shadow · 02-07-2008, 10:35 AM

Quote:

Originally Posted by Pannett

meat

And complex carbs along with healthy fats.

27-05-2008, 06:31 PM	#1 (permalink)
Will MCMLXXXVII Newbie Trainer Join Date: May 2008 Posts: 12	How to gain more from the gym First post Hello I'm 20 and about 10stone and i have been going to the gym steadily now for about 2 years, thats Monday ,Wednesday, Thursday and a CV Saturday. But the past few months, i have noticed i'm not gaining more in my Biceps arms etc and i cant physically lift anymore weight on the equipment i'm using, so i'm not able to gain. I was using Creatine last year, but stopped, i'm thinking should i get back on it? I don't know how to describe my muscle in my arms, when i tense, i suppose it like i have a tennis ball under my skin. This is what i normally do, please tell me where i'm going wrong or where to change things 5 minutes bike warm up Bench press 40 reps with 40kgs(warm up) 4 sets of 12 reps at 60kgs Lateral pulldown 3 sets of 16 reps at 110kgs, with reverse grip, so i work my biceps more? Cross over Cables 2 sets of 12 with about 30kgs Dumbbells Normally it is a pyramid from 10's to 22'5's Last few months its been, 30 reps with 10ks 20 reps with 17'5's and then as many 22'5's i can do, before i start to use my back and sway. concentrate curls 2 sets of 12 reps with 15 kgs and then to finish some good mornings and sits ups. Any advice/help is greatly accepted. Thanks

27-05-2008, 07:36 PM	#3 (permalink)
K100 Newbie Trainer Join Date: May 2008 Posts: 6	Re: How to gain more from the gym Lower the reps to 8-12 !! how much are you eating??

27-05-2008, 08:02 PM	#4 (permalink)
Will MCMLXXXVII Newbie Trainer Join Date: May 2008 Posts: 12	Re: How to gain more from the gym Ummm TBH i don't have a special gym diet or really watch what i eat. One night it could be chicken wraps, the next it could be Pizza hut and 4/5 lagers.

27-05-2008, 08:15 PM	#6 (permalink)
Marvin Newbie Trainer Join Date: Sep 2006 Posts: 15	Re: How to gain more from the gym Just a few suggestions Split your routine to a three way split if your not already doing so i would recommend monday Shoulders Chest triceps Tuesday Back and Biceps Wednesday Legs Pick two exercises per group four for larger groups 2x10 reps to failure when you can get to 15 increase the weight so that you can manage 8 reps . Train hard not long you can not to both. Get eight hours sleep whenever possible. increase your protein to above what you are now consuming and forget the cardio until you gain the size and weight you desire. It worked for me. good luck

27-05-2008, 08:30 PM	#7 (permalink)
Mrdaveyk It's what you do on the outside that makes you Join Date: Mar 2008 Location: Wales, Pembrokeshire, Pembroke Dock Posts: 1,719 Blog Entries: 1	Re: How to gain more from the gym do you do any compound moves? deadlifts? diet is your main problem, you dont need to train the biceps directly for growth, no tricep work? take a browse in the beginner stickies and LS' sexy flow chart __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. ^^9 stone of bones?! Bulking up?! Take a read^^ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

27-05-2008, 09:08 PM	#8 (permalink)
K100 Newbie Trainer Join Date: May 2008 Posts: 6	Re: How to gain more from the gym thats probably your best bet!! sort that diet out!! lost soul love the profile pick!! gotta love cardiff

27-05-2008, 10:13 PM	#9 (permalink)
Will MCMLXXXVII Newbie Trainer Join Date: May 2008 Posts: 12	Re: How to gain more from the gym Thanks Guys Yeah i will have a re think about the diet, but it normally goes down the pan on weekends. Marvin, i will try splitting them up next week and try it for a few months, see how it goes. I do alittle Tricep work, but not mounds, i will step it up. Cheers guys.

02-07-2008, 12:25 AM	#10 (permalink)
Pannett Newbie Trainer Join Date: Jul 2008 Posts: 2	Re: How to gain more from the gym meat

02-07-2008, 01:13 AM	#11 (permalink)
The Chauffeur Feed me! Join Date: Dec 2007 Posts: 380	Re: How to gain more from the gym Start eating.

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