Ok I am new to these forums so let me first introduce myself...
Name: Ian
Age: 17
Height: 5' 8"
Weight: 155
BF%: 9
Now on to my workout...
I got a Bowflex PowerPro 4 months ago and have been working out on it since the day I got it (though I had previously been lifting free-weights for 5 months prior to getting the bowflex)...my workout looks generally like this (it's a Mon-Wed-Fri workout done all in 1 day and takes about an hour and 15 minutes to complete):
• 3 sets of 8-10 Bench
• 3 sets of 8-10 Chest Fly
• 3 sets of 8-10 Shoulder Press
• 3 sets of 8-10 Lat Pull-downs (behind neck)
• 3 sets of 8-10 Seated Row
• 3 sets of 10-12 Bicep Curls
• 3 sets of 10-12 Tricep Extensions
• 3 sets of 10-12 Shoulder Raise
• 3 sets of 10-12 Leg Press
• 3 sets of 10-12 Calf Raise
• 3 sets of 10-12 Leg Extension
• 3 sets of 10-12 Leg Curl
• 3 sets of 20-30 Seated Resisted Ab-crunch
• 3 sets of 20-30 Reverse Resisted Ab-crunch
So far I have seen some great results in my increased strength and overall physical appearance (my abs are lookin' pretty good, though I could lose a LITTLE more flab in my lower ab region LOL
), but after these first 4 months, I would have expected to be a little bigger than I am in my arms and shoulders and legs (though I am extremely defined and feel great). My pecs, however, have grown alot since I've been working out on the Bowflex and I would actually prefer that they would stay the size that they are (if they get too big, they start looking like perky breasts rather than defined pecs ). After every couple of weeks, I have been able to substantially increase the weight resistance and therefore I know I am getting stronger, but would like to maintain my definition while increasing bulk (in my arms, shoulders, legs, etc., but keep my pecs the same )...what can I do to achieve this? I tried for a couple weeks, to have 2-days rest in between each workout day (to give my muscles more time to "grow"), but that seemed to differ little, if at all, from having only 1 days rest in between. Recently (as in the last 2 weeks) I have started swimming after my workouts for 15-20 minutes just to get a little cardio in for overall health, and I figure it shouldn't hinder my wanting to get bulky too terribly much (I hope...?). Since I am only a teen and have a decent metabolic rate, I don't really watch my diet all too much (I eat pretty much anything I want, whenever I want) but I do eat tons of protein and drink AT LEAST 64 ounces of water a day. But perhaps my age may be my very problem...since I am younger, my body hasn't gotten a chance to reach its full potential in terms of growth and maturity...? Just a thought. So...having all that said, does anyone have any suggestions or comments on my dilemma? Any help is appreciated, and if you have any questions for me, I'll do my best to answer. Thanks!
Name: Ian
Age: 17
Height: 5' 8"
Weight: 155
BF%: 9
Now on to my workout...
I got a Bowflex PowerPro 4 months ago and have been working out on it since the day I got it (though I had previously been lifting free-weights for 5 months prior to getting the bowflex)...my workout looks generally like this (it's a Mon-Wed-Fri workout done all in 1 day and takes about an hour and 15 minutes to complete):
• 3 sets of 8-10 Bench
• 3 sets of 8-10 Chest Fly
• 3 sets of 8-10 Shoulder Press
• 3 sets of 8-10 Lat Pull-downs (behind neck)
• 3 sets of 8-10 Seated Row
• 3 sets of 10-12 Bicep Curls
• 3 sets of 10-12 Tricep Extensions
• 3 sets of 10-12 Shoulder Raise
• 3 sets of 10-12 Leg Press
• 3 sets of 10-12 Calf Raise
• 3 sets of 10-12 Leg Extension
• 3 sets of 10-12 Leg Curl
• 3 sets of 20-30 Seated Resisted Ab-crunch
• 3 sets of 20-30 Reverse Resisted Ab-crunch
So far I have seen some great results in my increased strength and overall physical appearance (my abs are lookin' pretty good, though I could lose a LITTLE more flab in my lower ab region LOL
), but after these first 4 months, I would have expected to be a little bigger than I am in my arms and shoulders and legs (though I am extremely defined and feel great). My pecs, however, have grown alot since I've been working out on the Bowflex and I would actually prefer that they would stay the size that they are (if they get too big, they start looking like perky breasts rather than defined pecs ). After every couple of weeks, I have been able to substantially increase the weight resistance and therefore I know I am getting stronger, but would like to maintain my definition while increasing bulk (in my arms, shoulders, legs, etc., but keep my pecs the same )...what can I do to achieve this? I tried for a couple weeks, to have 2-days rest in between each workout day (to give my muscles more time to "grow"), but that seemed to differ little, if at all, from having only 1 days rest in between. Recently (as in the last 2 weeks) I have started swimming after my workouts for 15-20 minutes just to get a little cardio in for overall health, and I figure it shouldn't hinder my wanting to get bulky too terribly much (I hope...?). Since I am only a teen and have a decent metabolic rate, I don't really watch my diet all too much (I eat pretty much anything I want, whenever I want) but I do eat tons of protein and drink AT LEAST 64 ounces of water a day. But perhaps my age may be my very problem...since I am younger, my body hasn't gotten a chance to reach its full potential in terms of growth and maturity...? Just a thought. So...having all that said, does anyone have any suggestions or comments on my dilemma? Any help is appreciated, and if you have any questions for me, I'll do my best to answer. Thanks!
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