Am i doing the right thing?

E

ed318

0
Am i doing the right thing?
Well i go to the gym twice a week and work out there, and later that day I do a run outside for 30 minutes. And I make sure that I have rest in between those days.

I want to be a bit bigger, I don't play on any competitive sport teams any more, but I want to look good for the ladies , and be fit for when i play soccer on Saturdays and overall health.

Another important thing to mention is that i just started going to the gym 3 weeks ago but before i would do workouts without the gym equipment and i would do runs and play soccer on Saturday.

This is what my workout consists of now that i go to the gym

Hammer curls: Dumbell weight of 25, 3 sets of eight

then the regular curls, Weight:15pounds 3 sets of 8

After Butterfly curls weight: 20 pounds 3 sets of 8 I struggle on this one I dont think i do it properly

Triceps workout where u pull down 60 pounds, and I do 20 reps and 3 sets

Row Rear Delt weight 75 pounds 3 sets of 10

Overhead Press weight 62.5 pounds 3 sets of 10

Leg Press 140 pounds 3 sets of 10

Squats 25 pounds on each side, 3 sets of 20

Prone leg curl- it works the back part of my leg, i do 3 sets of 10 since it a weak part of my body that until now i work out.

I am fit there is no doubt I am about 5'8 to 5'9 and weigh 138 pounds, and I do have muscle as well but when I finish working out that day I don't feel so sore or at least nothing, and I want to be bigger. While maintaining really good endurance when I run. Could it be that I am not so huge because I am 18

I mean I am doing the exercises properly but when i do them it feels like that is the only time I am feeling some sort of pain. Do I have to move each thing to a higher weight. Also do I have to stop running as well?

Please help i would appreciate it if I got help on this as it is something that I really want to be good at. And I am determined to do it. To the ppl who help much thanks!
 
So, no chest exercises?
No back exercises?
Tons of arm exercises...

Hmmmm....

Gotta say this training routine isn't too great. Think about your biceps..they are small...tiny compared to the chest and back muscles. Yet you do 3 different bicep exercises, and nothing for the chest or back?

Backwards logic my friend.

Hit the chest and back with compound exercises (bench presses, pull ups, rows)...these all hit the arms (triceps and biceps), possibly to the point you don't even need direct arm isolation (i.e. curls)
 
ed318 said:
Am i doing the right thing?
Well i go to the gym twice a week and work out there, and later that day I do a run outside for 30 minutes. And I make sure that I have rest in between those days.

I want to be a bit bigger, I don't play on any competitive sport teams any more, but I want to look good for the ladies , and be fit for when i play soccer on Saturdays and overall health.

Another important thing to mention is that i just started going to the gym 3 weeks ago but before i would do workouts without the gym equipment and i would do runs and play soccer on Saturday.

This is what my workout consists of now that i go to the gym

Hammer curls: Dumbell weight of 25, 3 sets of eight

then the regular curls, Weight:15pounds 3 sets of 8

After Butterfly curls weight: 20 pounds 3 sets of 8 I struggle on this one I dont think i do it properly

Triceps workout where u pull down 60 pounds, and I do 20 reps and 3 sets

Row Rear Delt weight 75 pounds 3 sets of 10

Overhead Press weight 62.5 pounds 3 sets of 10

Leg Press 140 pounds 3 sets of 10

Squats 25 pounds on each side, 3 sets of 20

Prone leg curl- it works the back part of my leg, i do 3 sets of 10 since it a weak part of my body that until now i work out.

I am fit there is no doubt I am about 5'8 to 5'9 and weigh 138 pounds, and I do have muscle as well but when I finish working out that day I don't feel so sore or at least nothing, and I want to be bigger. While maintaining really good endurance when I run. Could it be that I am not so huge because I am 18

I mean I am doing the exercises properly but when i do them it feels like that is the only time I am feeling some sort of pain. Do I have to move each thing to a higher weight. Also do I have to stop running as well?

Please help i would appreciate it if I got help on this as it is something that I really want to be good at. And I am determined to do it. To the ppl who help much thanks!
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OK Ed , first off congrats on returning to the gym . It's never a bad idea ! I promise that if you stick with it and work correctly , you'll see the improvements you are after and will love it ! 17-22ish is an excellent time to try to bulk up a little bit because your body is naturally producing the maximum amount of testosterone and other growth hormones that it ever will . It seems like you just need to get some details figured out in your workoutroutine . It is definitely a good thing that you do some cardio after your lifting , especially if you play soccer or any other cardio sport . I would strongly suggest that you do a little cardio of some sort directly before lifting as well . It gets the heart rate up and will help with intensity during the lifts . Not much is neccesary , 10-15 min at a fairly quick pace should do the trick . Just enough to barely break a sweat . Next your actual lifting routine . If you want to lift to get bigger there are a couple things to keep in mind , first and foremost is your diet . It is sooooo important to eat in accordance to how you want to grow . It is scientifically impossible for you to put on muscle mass of any sort if you do not eat MORE calories than you burn . Trust me , this is how I was screwing myself over for quite a while . You should start by figuring out how many calories you eat in a normal day . No need to be surgically precise but try to get a number within 50 cals of actual consumption . Figure that out then increase your caloric intake by 30% or so . You'll have to see exactly what you can comfortably consume , each person is different and you don't want to make yourself sick . Be sure and eat as clean as possible , especially with the extra cals. A good rule of thumb for packing on the muscle is to intake at least one gram of protien for every pound of body weight per day . You-138lbs=138 grams per day . I have personally gotten my best results with 1.5 grams per pound , but to each his own . Finally your lifting . You NEED to be sore , sore is good , sore is the microtears your muscles get when you lift which your body (if properly fed) will repair with protien . You want to be sore without getting injured . Thats the sweet spot of muscle growth . You are absolutely right to start slow to avoid injury but from what you have posted I'd say not only a change in weight , but a change in your rep scheme would also be appropriate . Lifting only 2 days a week you definitely need to dog your muscles out pretty good when you are in the gym . Always warm do a warmup set before really getting started . For bulking of any amount you want your max. amount of reps to be between 12 and 15 with set totals of around 4 . Example-for iso. curls I do a warmup set of 30lbs for 20reps then for the actual lifts I can just barely manage 65lbs using the 12-15rep/4set method . This is up from warming with 20lbs and repping 35lbs about five or six weeks ago . So it's not phenomonal but it is solid steady improvment and the guns are starting to show for sure :) You should adjust the amount of weight so that the last set is just barely doable . Then when that wieght becomes easier for you , just jack it up 2.5 or 5 lbs or whatever you think you can do . If I am feeling particularly good I might throw in a fifth(well technically sixth if you count warmup)set in and drop the weight to about 40lbs and just do a burnout . This will relly make'm scream ! There are tons of bodybuilding routines out there and different ones work for different folks but this setup seems to be fairly basic and works for a lot of people . Just find what amount of wieght you can do these reps with , without injury but still challenging yourself . Try this for a month and a half and see what you think . Bottom line for any bodybuilding at any level , whether just putting on a couple pounds or competing pro. , you always need certain things-plenty of good clean food , sufficient sleep, a solid workout , and a can-do attitude . Hope this long winded , terribly misspelled reply helps . Good luck !
 
Throw out all of the exercises you've listed, except for overhead press and squats. There are threads at the top of each sub-forum called "stickies" - check those for some awesome, tried and true programs...

I haven't done a curl in about two years, and I don't even know what a "butterfly curl" is. I would consider forgetting about curls all together, until your around 250+lbs and you're trying to "peak" for Mr. Olympia...
 
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