I am 20 now and started doing a lot of push ups and sit ups at the age of 16, I am a very athletic guy and I just wanted to add muscle mass to my upper chest.
Little did I know that my a year later I torn my ACL and had to concentrate on my legs so I do not require surgery. In a years time my legs were huge and my shoulders very wide, but because of not using heavy weights my upper pecs, lats and back were’nt really any good. I did’nt really like my torso because my waist was too small, shoulders wide and my legs very big.
I then decided to workout with heavy weights and gained muscle mass but fat went a little high too, My diet was very poor and probably low in protein, I just recently decided to stick to a good exercise plan and alot of cardio but 4 weeks into it my chest and lats dont look very skinny, I have wide shoulders and my legs remain very muscular but everything else just isnt looking good.
i am into my 4th week of the exercise plan and I take Protien shake with in an hour of working out, I am also fasting so my calorie intake is naturally low. I am losing fat fast but not really gaining muscle.
I dont understand as to what i am doing wrong, I also dont get DOMS in my chest sometime and my arms just faulter.
Can some1 give me an effective plan and will supplements like Alpha Male, Carbolin 19 work for me. I dont need to gain muscle overnight but the faster the better.
Just because you are fasting during the day does not mean you need to fast at night. While it is not optimal to fast all day and eat at night, you still need to eat more than you are burning off to build muscle. Furthermore, building muscle takes time and 4 weeks is not time.
I figured it was religious so that’s something that can’t be changed obviously haha.
When your fasting period is over work on increasing your food intake so that you are getting a complete protein source every 2-3 hours. Eat complex carbohydrates and or healthy fats with each protein feeding and be consistent, gains will come.
How long does it actually take to get muscles, cause with the right diet and exercise I can see gains in a week or two but I can be lazy and not work as hard or like now have a very poor diet.
I will work consistently now and lets see if the right diet and exercise does any good.
If you put in a solid three months of proper nutrition (that means no fasting) and hard training you should see some appreciable results. Most natural trainees won’t put on noticeable muscle mass in only four weeks. Periods of “very poor diet”, and being “lazy” in the gym will hinder your gains considerably. Implementing a consistent synergistic approach (diet, training, rest) will always yield the best results.
That should get your muscles growing. I can now admit that i used to be a “Captain Upper Body” (Chest and Biceps) in my early training days. I stopped growing muscle after a while. Discouraged and uneducated, I stopped training for a few years. Last year I kicked myself in the butt and got serious. I focused on those 3 lifts and everything started growing.
well what are you doing for your chest? exercises? reps? ranges? a fast is not always the best option but unless you are really really great shape its probably your workout and/or genetics the reason your chest isn’t growing more than anything.
My body fat just dropped to 13%, cause of fasting and my work as a sports facilitator. Now I am ready to put all the effort to work properly on my body.
i use the jays training for beginners programme, It can be found on Jay Cutlers website. I think its good. I work with 40 to 60KG bench, 15KG dumbells and stuff like that.
Well, performance wise I am very happy with myself, so I am more into aesthetic side of bodybuilding now, so something solely for that purpose would help me.
Me personally I wouldn’t listen to anything Jay Cutler had to say on training. He blew up in size(national bodybuilder level) within two years of training. And in reality besides his back hasn’t gotten any better(legs are worse) for a long time.
Find a beginners program geared towards strength and if you take you 60kg bench towards 100+kg for the same reps I’d imagine your chest would grow just fine.