[quote]jskrabac wrote:
[quote]audilover wrote:
[quote]jskrabac wrote:
[quote]audilover wrote:
Weight:130ish
[/quote]
I do believe the majority of posters in this thread have ignored this point! Wanted to highlight for emphasis. [/quote]
How did people ignore this? I feel like everyone told me advice to gain weight and get bigger[/quote]
A few of the later posts were wayyyyy to focused on the minutiae of the situation. Starting at such a low weight, you really need to just focus on the basics. And no, not just, EAT MORE, EAT ANYTHING!..but rather, pick up a few new healthy eating habits, stick to them, and eat a caloric surplus, while progressing on your lifts each week. [/quote]
Never realized how “small” I was till I came to this site. Always found myself fat because I am chubby. Gained even more fat because of final week, but I will follow the plan to get big
[quote]audilover wrote:
Gained even more fat because of final week
[/quote]
This proves my point about developing healthier eating habits. This shouldn’t happen if you make the right food choices (even if you don’t sleep well or get to the gym as often as you hope). Don’t fall into the “eat everything in site cuz I’m trying to get hyoooge camp…” Much better to develop solid eating habits and emphasizing the quality of foods while eating a caloric surplus. At your size, it is very reasonable that you can gain muscle while even leaning out a bit. Does that clarify?
Yes sir I exactly know what your talking about. Eating clean is easy for me when I can follow a plan. So I am goin to follow the plan above and choose either stronglift 5x5 or the workout i made/ and was later altered.
I hope you are right about looking tighter. I have the problem of looking skinny but I have a tire for a waist and “manboobs”. That is why I have been so wrongly obsessed with burning fat.
JayPierce wrote:
Chest/Tri
Flat bench press 5x5
Incline DB press 3x5
Pec Deck 3x8
skull crusher 3x5
DB tri-press 3x8
pressdowns 3x10
Back/Bi [wasn’t sure if I do the dumbbells or use the exercises I put down]
Bent OVer Barbell Row 5x5
One-Armed DB Row 3x5
Lat Pull Down 3x8
Standing Barbell Curl 3x5
Seated Alternate Dumbbell Curl 3x8
Hammer Curl 3x10
Legs
Squat 5x5
Reverse Lunges 3x5 – short steps, knee should come down beside heel
Stiff Leg Deadlift 5x5 good choice. Go light(ish) and focus on hams
Leg Extension 3x8
leg Curls 3x8
Standing Calf Raise 4x8
Seated Calf Raise 4x8
Shoulder
Military Press 5x5
Dumbbell Later Raise 3x8
Bent Over Reverse Crossover 3x10
Shrugs 5x5
I think you have too many sets for the same muscle group, looks to me like your training too much for your weight. And thus not gaining as much weight as you should be.
Have a read of Christian Thibaudeau articles http://www.tnation.com/free_online_article/sports_body_training_performance/training_for_newbies_part_1&cr=
I know it says for newbies but it’s a great read wish I had this info when I first started would of saved me years in trial and error like your having now.