not gaining strength - Exercise & Fitness Message Board

Welshace · 10-01-2005, 04:13 PM

hi, i work out every monday and friday. i put 20kg on 1 barbell. Using this barbell i do 5 sets of 10 on benchpress, 3 sets of 10 bicep curls, 3 sets of 10 upright rows, 3 sets of 10 tricep exstension, i also do 1 set of 50 on a pecks machine, Also most nights i do 100situps and 100pressups. I have been doin this for about 2months and so far i still c no progress. i have gained a little strength but my muscles seem to be staying the same size. In a day i take on about 70grams of protien. i want to get stronger for rugby but i still dont c me being strong enough. has anyone got ideas?

Exile · 10-01-2005, 07:20 PM

Lots of things wrong with that. First, waht is your diet like? How much do you weigh? I think a little more protien might be helpful Also, if you aren't getting enough calories in general, you wont grow.

If you have been doing the same exercies with no results for 2 months, change them. 5x10 bench is a bit much. Maybe drop it to 3x8, and add some more weight.

LOWER BODY. WORK IT. Your next workout plan should include squats and deadlifts, no question asked.

Welshace · 10-02-2005, 04:30 AM

thanks mate, and by the way i weigh 9 stone and 2pounds. im only 15 see. im not a big eater how could i increase my appotite?

Naxis · 10-02-2005, 10:39 AM

Eat more that is less filling. Adding healthy fats (olive oil, peanut butter, flax oil, nuts, seeds, etc.) will increase overall calories pretty easily.

PhillyGuy · 10-16-2005, 05:46 AM

First of all your workout needs a major change. You shouldn't do the same amount of weight on every exercise, because you can naturally bench like 3 times as much as you can curl, for example. You need to change the amount of weight for each different exercise. To gain muscle and power, the right amount of weight is the amount you can't do more than 10 reps with when you try your hardest. If you can do more than 10 when you put all your effort into it it's NOT ENOUGH WEIGHT. Doing 100 reps on a light weight will tone muscle and burn fat but it won't build muscle mass nearly as well. O yeah, and eat as much as you can of everything (with some common sense- natural things like meat, bread, fruit and vegetables, not just a gallon of ice cream). You should put all the power and emotion you can into each rep, because the harder your muscles work, they more they break down so that can build up stronger.