I'm 6'3 and about 175 I dont have very thick bones. I have had a lot of trouble gaining muscle. I went from 152 months ago to 175, but I look at all my friends and they look way bigger than me. I dont think I look very muscular. This is my workout below please tell me what adjustments to make to help me gain muscle espcially on my pecs. I never feel like my pecs are worked very hard. (I eat about 3,850 calories a day) I believe in building naturally without using steroids. I am 15 going on 16. Monday: Flat Bench Barbell 8 reps 3 sets 90 lbs, Inclined Bench Barbell 8 reps 3 sets, Declined Bench 8 reps 3 sets, Shoulder Shrugs 20 reps 3 sets 90 lbs, Pull Overs 8 reps 3 sets 40 lbs, Inclined flye 10 reps 3 sets 20 lbs, Flat flye 10 reps 3 sets, declined flye 10 reps 3 sets, Pull backs(laying on bench stomach down lifting weight up for back muscle) 15 reps 3 sets, Lat raises 10 reps 3 sets 20lbs , Preacher curl 10 reps 2 sets 25 lbs, bicep curl 10 reps 3 sets 25 lbs Tuesday: Run, or mountain bike, Jump squat, leg press, tip toes, jump rope. Wednesday: Flat Bench Barbell 8 reps 3 sets, Inclined Bench Barbell 8 reps 3 sets, Declined Bench 8 reps 3 sets, Shoulder Shrugs 20 reps 3 sets, Pull Overs 8 reps 3 sets, Inclined flye 10 reps 3 sets, Flat flye 10 reps 3 sets, declined flye 10 reps 3 sets, Pull backs(laying on bench stomach down lifting weight up for back muscle) 15 reps 3 sets, Lat raises 10 reps 3 sets, Preacher curl 10 reps 2 sets, bicep curl 10 reps 3 sets. Thursday: Run, or mountain bike, Jump squat, leg press, tip toes, jump rope. Friday: Flat Bench Barbell 8 reps 3 sets, Inclined Bench Barbell 8 reps 3 sets, Declined Bench 8 reps 3 sets, Shoulder Shrugs 20 reps 3 sets, Pull Overs 8 reps 3 sets, Inclined flye 10 reps 3 sets, Flat flye 10 reps 3 sets, declined flye 10 reps 3 sets, Pull backs(laying on bench stomach down lifting weight up for back muscle) 15 reps 3 sets, Lat raises 10 reps 3 sets, Preacher curl 10 reps 2 sets, bicep curl 10 reps 3 sets. Saturday: Run, or mountain bike, Jump squat, leg press, tip toes, jump rope. Sunday: Rest
Gaining weight but not looking big. Made it to 'don't believe in creatine or steroids', died laughing and couldn't continue. Hope you don't ever eat red meat.
Gaining weight but not looking big. Just for funsies I broke this down: 54 sets for chest weekly 9 sets for traps weekly 18 sets for back weekly 9 sets for shoulders weekly 15 sets for biceps weekly 0 sets for legs weekly 0 sets for triceps weekly 0 sets for low back weekly Lrn 2 balance your routine. Do Starting Strength and eat a lot. And take creatine lololol. EDIT: Strong edit to remove creatine. Smh.
Gaining weight but not looking big. Your working your chest 3 x a week with 18 sets directly toward it. Overtraining way to much. 18 sets for a week is good not 54. Also diet is key. Eat more protein and your chest isnt growing becuase ofthe high number of sets. A lot of people want more and think it gives more muscle but it doesnt. Take out at leaat half the sets each day. Try it out for 3 weeks and see the results
Gaining weight but not looking big. If your have Long limbs, skinny bones and a crazy metabolism then your clearly very ecto, so try and get the minamum ammount of work done to promote growth, eat as much as possible and dial down your cardio. No weight session should exceed 45minutes. try and aim for shorter more intense workouts to minamize your calorie expendature. Perhaps even split it down into 4-5 days to shorten time of each session. I found a weak cordial (must be really weak or you wont absord the water properly) during my workouts and a caseine shake before bed really helped.
Gaining weight but not looking big. At what point do you sacrifice reps for weight? How many sets should I do each workout for each exercise? I have heard lowering the weight really slowly on each rep helps build muscle more quickly is this true? and does it apply to all exercies.
Gaining weight but not looking big. Do this program http://forum.bodybuilding.com/showth...5564721&page=1
