Lifting Newbie On Board
I have to ask you pros for the advice now. I have started lifting about 3 weeks now, and I must say that I am def noticing some definition differences, but I don't know if my bulk is happenin.
It seems like the saying "Lower reps, higher weights" is a bunch of crap because I haven't noticed anything.
I only focus on my upper body stuff, and never bother with the lower body. I work out my chest, biceps, triceps, forearms and shoulders almost everyday until Saturday for about 30 minutes in the gym. And I do the same crap everyday too, so I know my body is going to get used to it and I need to change it up.
So what else should I fix or tune up? Should I stick wit it?
It's good you came here and posted. Welcome to the forums. I'm fairly new too, but I've been doing a lot of reading.
Read all of the stickies up at the top of this page. They'll address a lot of your points, although there's a few I'll address myself - not as a replacement, since I'm not as well-versed as the guys who wrote that stuff, but as an add-on:
"It seems like the saying "Lower reps, higher weights" is a bunch of crap because I haven't noticed anything."
There was a nice layout that 0311 - a frequent poster here, and pretty much the man - had where he talked about different rep ranges, and what each one did for you. The bread and butter for size/mass (which are directly related) is the 4-8 rep range, so fairly low. There are definitely reasons why you aren't seeing a big change, and one of them is this:
"I only focus on my upper body stuff, and never bother with the lower body."
You HAVE TO work your lower body to stimulate growth. I lifted for a full year and some-odd months doing just upper body, thinking I'd get big, and I gained almost nothing. I got stronger because I had my newbie gains, but then I started doing my homework and doing squats and deadlifts, and now I'm 40 pounds heavier than I was when I started the lower body/back workouts, and my bench is up like 70 pounds. Start doing squats/deadlifts as part of your routine and you will see a big difference. Besides, having a huge upper body and no lower body would look weird as shit.
"I work out my chest, biceps, triceps, forearms and shoulders almost everyday until Saturday for about 30 minutes in the gym."
Two problems with this: I don't know what kind of workload you're using, but for a beginner, you want a lot of recovery time. 24 hours is not enough if you're lifting heavy. What's more, if you're doing chest workouts like a bench press, you're hitting tris and shoulders too. You run the risk of burning out in the gym - a huge risk, really - by working out every day, doing the same thing, and doing a huge-ass workload.
And, of course: EAT! What are your stats (ht/wt)? You should be getting tons and tons of calories if you want to bulk. But as with all of these topics there are going to be guys who can help you better than I can - starting with those stickies!
Where to begin... You are overtraining. Pick one of these workouts...whichever works best for you and stick with it. Ultimate workout program resource list You will get good results doing this. Check out some of the personal journals to get an idea of what other people are doing. I can't imagine spending only 30 minutes in the gym and getting a good workout. On the other hand, try not to stay in the gym for more than an hour & 1/2. I'm doing the HST program and have been seeing good results. You are correct about your body getting used to the same exercises. I switch them up every few weeks. Short, heavy reps do build bulk muscle. But you have to do it correctly. Check out some of the 5X5 programs. They are great.
Cradler hit just about any and every point anyone can give you. Even though you see yoruself toning up that workout routine you have is not good at all. there is no way possible you can get the workout you want in 30 minutes. and even if you are able to do so you are not doing enough exersices to gain mass. if you are working on your chest you shoul dbe doing the bench, incline, bench, decline bench, dumbell presses, dips and a few others and that will take 30 minutes alone. shoulders have military presses, dumbell raises, front raises etc, you get what i mean.
first and foremost make sure you are eating properly, second get yourself a workout and stick to it for abit then switch it up, third, you have to work your lower body, and since you are just starting to do it, it will hurt like hell. even though it wil hurt you have to stick with it so it can get better. and honestly when you start to work your lower body you will realize you are not nearly as strong as you think you are.
make sure you look at those stickys and get to workin
Cradler and Monstaface hit the nail on the head. Get a good program built around the big 3 (squats, deads and bench), train hard on the compound movements (especially squats), eat right and get back to us with your progress. Good luck. :weights:
Not much left to say, eat right, lift heavy with planned progression, and rest ...
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