Unsuccessful Workout - Everyone Help

S

SLiK

0
Ive been doing my exercises for about 4 months now. It consists of

Brief Stretch
15 xCurls on each arm. (10kg)
20 xLifting behind head (10kg)

40 xCrunches on exercise ball
100 xBicycle Maneuvers on floor

15 xCurls on each arm. (10kg)
20 xLifting behind head (10kg)

20 xCrunches on exercise ball
100 xBicycle Maneuvers on floor

15 xCurls on each arm. (10kg)
20 xLifting behind head (10kg)
Stretch

Now I seem to be steering away from my goal of what I want to look like. I will outline my problems;

1. Abs, I am doing fine with my upper abs and my obliques, but the crunches do not work my lower abs. I began doing leg lifts to help concentrate on my lowers abs but it made my lower back hurt and the pain in my lower back got worse the more I did them.
What is an exercise I can implement into my workout that will work my lower abs well but not put strain on my back?

2. Manboobs, I posted previously about this and was replied with being told to do Cardio exercises regularly as Manboobs are fat. I wish not to lose weight, I am 17 years old and weigh 55kg. I want to gain weight, but still eliminate these manboobs.
Are there exercises that concentrate on turning Manboobs into pecks?
Will doing cardio exercises eliminate my manboobs but not make me lose weight?

It seems im not making progress and its very frustrating. How long did it take everyone else to reach their goal appearance?
 
it seems to me you arn't going to get far on your manboobs if you have no pec exercises anyway.
whats lifting behind head? is that tricep extensions?
All you seem to be working is abs, biceps and triceps?!?

"I wish not to lose weight, I am 17 years old and weigh 55kg. I want to gain weight.."

i think that's a little incorrect. You want to gain MUSCLE but lose FAT.
I disagree with weighing, as it doesn't tell you much. fat and muscle %ages are much better. Somone could be 80kg with hardly any muscle or someone could be 55kg of quite lean muscle and very low fat.

You can either start with bulking up (muscle and a bit of fat) or losing the fat (cutting). Depending on your ideal appearance you can do both at the same time i.e. if you want a more athletic look.

But for giant defined muscles you'll have to either start by building mass, or cutting.
In your case if you want rid of manboobs straight away, maybe go though a cutting phase with a lot of cardio (search the forum for tonnes of advice on cutting).
Once you have minimal body fat (and no manboobs), then go about bulking up, but with a more comprehensive workout, which needs heavier weights and less reps! You arn't gonna get decent pecs without working them!!! There are millions of workouts on this forum with all body parts mentioned. Just have a search.

Im no expert in any respect, this is just what ive learnt after talking to lots of people in places like this.

And in regards to reaching perfect figure, i think most people wouldn't be on here if they had reached that.

Hope I helped slightly until someone with more experience corrects me.

zan
 
Your problem is more common than you might think. Like milk, exercises have an expiry date. After a few months, your muscles can and most likely will become accustomed to doing the same exercises over and over again. The human body was designed to adapt to any situation, and your muscles are no different.

What you need to do is start new kinds of exercises. Try using this site http://www.exrx.net/Lists/Directory.html if you need ideas for more exercises.

You may need to increase the weight your lifting as well. If you've been lifting the same weight for 4 months, chances are you've built up enough muscle to lift at least a little more.

And one more thing... try sets. Instead of just pumping out 15 curls, try doing 8 repititions three times, with about 90 seconds between every 8 reps. That would give you 24 reps in 3 sets.
 
Here ive taken a photo. Haha not the prettiest of pictures.

Now do I have to do 'cutting' first so I have no manboobs, then do pec exercises to develop pecs?

OR

Can I begin pec exercises immediately and theyll gradually work my manboobs into pecs?

Many thanks.
Keep replies coming.
 

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manboobs?

those arent manboobs...i was expecting like huge swigging man jugs or something.

if all u want is to get rid or ur man boobs then throw some cardio into ur routine (which should consist of u working every muscle, not just arms and abs) and watch what u eat and drink.
 
hey man, they aint really man boobs, can you tense them? my pecs look that shape, dont forget that everyones muscles are different shapes yeh? my mate has bit ass tits, but he can tense them and its all muscle, not everyones muscles are as chizeleled.
 
Alright cool thanks.

Im going to include cardio into my daily workout. Im looking at running and riding. To answer my previous question? Can I begin pec exercises immediately aswell as cardio? Or must I get rid of the manboobs altogether THEN begin pec exercises?

Also, please explain what you mean Ethan01, or somebody explain it to me for him. I dont understand the concept of having too many or not enough reps as im still learning. Hell, what are reps?

Let me know, Cheers.
 
reps, are repetitions: how many times you do the exercise eg. 10 curls.

sets are how many times you do that number of reps. and you have a gap between sets.

e.g. 3 sets of 10 reps means you do 10 curls, have a small rest, 10 curls small rest and 10 curls again.

usually: 2-6 reps is for strength, 7-10 reps is for mass, and 10+ is for endurance.

and you can do cardio and weights at the same time as long as you dont want to bulk up really quickly, the weights will help you lose weight too, but id recommend doing a whole body weight program, not just pecs.

Also, the best cardio for losing fat is HIIT, if you search for that on the forum theres pleanty, its basically sprinting then jogging while you recover then sprinting again etc.

hope it helps

zan
 
ok, skip any 20+ exercise you are doing and find a suitable replacement where you use a weight. For instance, for your abs, drop the bicycles and use a decline w/ a weight on your chest for 8-10 reps, 3 sets. For all the other exercises use bigger weights for the same amount of reps/sets.
 
The reason you are not seeing the results you want lies on the simple fact that your routine is not solid, structured, and intense enough (intense=how close you are working to your 1rm).

Monday/Thursday=Upperbody
Bench press 3x10
Pullups 3xbodyweight
Bent over rows 2x10 (suspine grip)
Dips 2x10
Seated DB press 2x10

Tuesday/Friday=Lowerbody
Squats 4x10
SLDL 3x10
Romanian Deads 2x10
Cleans 3x10


This routine will focus on on compound movements. These movements not only allow you to use more weight than isolation exersizes, but they also allow you to hit many different muscle groups in one instance. This means that your workout will be more efficient. Spending 30 minutes working hard on compound movements is better than spending and hour trying to isolate every group with its own exersize (which leads to overtraining and catabolism).

You should be gaining a little strength by the next workout session. Try to increase weights every 4-5 sessions.

Also, do not go to failure. Lift 2-3 reps shy of failure.

Add weight weight when needed, but not too much. Lifting to failure will simply just tax the CNS and add a few more days to your recovery time (which is not always bad, but at this stage would not be very efficient for muscle building and fat loss).

I believe that since you are at an early stage in your lifting you will be able to add muscle mass while losing some points off of your total BFP. You need to eat enough to compensate for the extra workouts and calories you will be burning in the weightroom. Plus, muscle tissue needs a lot of nutrients to survive. I have not the time to go into a specific diet for you, but check out some of the diet recommendations and insights by JP and some of the others here. Do a search on this site and post comments and questions back on this thread.
 
not bad

genius that looks like a really good well balanced workout.
the only problem is a lot of those exc. are kinda dangerous. at least for someone who doesnt know what he is doing (no offense but everyone has to learn).
for example sqts and romanian dead lifts are two awesome leg workouts, squats are prob best for quads and RDL is prob the best for hammies. But they are very detailed and the form is crucial to not only getting an effective lift but not getting hurt.
so genius do u think that it would be better to suggest sleighs, u kno the leg presses on a track (i friggin hate those things cuz they dont require any balance, which is where a great deal of muscle gain is) but for someone who doesnt kno the right tech its better safe than sorry.

btw genius, im not trying to call u out or anything, the work out u told him is pretty similiar to what im doing right now (so its gotta be good =) , im just concerned about the technique being right so i wanted to recommend the sleighs instead of free weights.
 
Hmmm, thanks for your helpful replies.

Genius, please answer mike100's question.

Also, I cannot find out how to do SLDL's, Romanian Deads, nor Cleans. I have however found the other ones, but still not sure how these three are done, could somebody fill me in? Cheers.
 
genius,
I dont have a barbell, Only dumbells and exercise ball.

What would you suggest I replace the barbell exercises with on the workout you suggested?

Cheers
 
***Note that the exersizes I am listing can be performed with a set of dumbells, or the comination of dumbells and a stability ball***

Monday/Thursday
DB Bench Press 4x10
DB Rows 3x10
DB Shrugs 2x10
DB Shoulder Press 2x10
DB Sitting Tricep extensions 2x10

Tuesday/Friday
DB Squats 4x10
DB Stiff Leg Deads 4-5x10
DB Reverse lunge 3x10

Don't even need a bench for the lowerbody day. DB bench press from a ball is acceptable, but not best. Find something you can use for a bench. Since you are not using a barbell it will not be as dangerous (just make sure the surface is stable, and nothing inhibits your ROM [range of motion]). There are some cheap benches out there that will set you back only about 40-50$. The best option would be to get a bench, and then eventually get a barbell when you have sufficient funds. Barbells allow for the use of more weight, this is why I prefer them. Plus, it will be difficult to continually add weight on the lowerbody days with dumbells. Putting over 100 pounds a dumbell will get old fast. However, for now, a stability ball and dumbells is most certainly enough to get a good workout and put on some good muscle mass.

Abear listed a site in which you can see how to perform exersizes, also. www.exrx.net
 
Re: not bad

mike100 said:
genius that looks like a really good well balanced workout.
the only problem is a lot of those exc. are kinda dangerous. at least for someone who doesnt know what he is doing (no offense but everyone has to learn).
for example sqts and romanian dead lifts are two awesome leg workouts, squats are prob best for quads and RDL is prob the best for hammies. But they are very detailed and the form is crucial to not only getting an effective lift but not getting hurt.
so genius do u think that it would be better to suggest sleighs, u kno the leg presses on a track (i friggin hate those things cuz they dont require any balance, which is where a great deal of muscle gain is) but for someone who doesnt kno the right tech its better safe than sorry.

btw genius, im not trying to call u out or anything, the work out u told him is pretty similiar to what im doing right now (so its gotta be good =) , im just concerned about the technique being right so i wanted to recommend the sleighs instead of free weights.
Click to expand...

Just caught this. He is not working with maximal weights. I believe I did forget to mention that each exersize should be started with a 1-3 set warmup period. You need to learn how to perform these exersizes as soons as possible. If you don't know how, learn how! Find someone to show you, look on the internet, ask trainers, whatever your heart desires, but learn these exersizes. The exersizes I listed are pretty much the best for gaining mass/strength. Learn them, lift them, and grow.
 
Ok you're going to be in for a laugh here genius.
But I only have one dumbell lol. Severe lack of funding haha.

If I alternate between arms in these exercises will it make any difference? Say Im meant to do 2 x 10 of an exercise. Can I do 2 x 20, 10 on each arm?

I got a job recently so I should have some new equipment soon. Thank the lord.
 
SLiK said:
Ok you're going to be in for a laugh here genius.
But I only have one dumbell lol. Severe lack of funding haha.

If I alternate between arms in these exercises will it make any difference? Say Im meant to do 2 x 10 of an exercise. Can I do 2 x 20, 10 on each arm?

I got a job recently so I should have some new equipment soon. Thank the lord.
Click to expand...

Okay, I hate to break it to you but now the workout is definately limited. I guess you could do some pullovers, alternate db tricep extensions and bicep curls combined with pushups, pullups, and dips. You need more equipment. I suggest going to Wal-Mart and picking up a set of adjustable dumbells. They will only set you back about 15 dollars. Get a little weight to go with it and then simply buy a little more weight when you have grown too big for the weights you have. You can do a fullbody workout program with only adjustable dumbells and a bench/stability ball.
 
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