I have been working out for over 2 years now and seeing very little results. I can only really work out on days that I don’t go to work. I have a long work week I may not see the gym for 4 or even 5 days!!! When I go back I go straight to upper body which is my main concern because their has been no results there. I feel the pain the next day when I go back for lower body. Then when I go back for the upper body again I go till I can’t go any longer.
An hour or two after I am done I go home and none of my upper body muscles still hurt!!! It is like I did NOTHING!!! I get so pissed off! Is there any reason why I shouldn’t do pushups or pullups at home that same evening? Or even go back to the gym that night and do another upper body routien?
Give your muscles at least 48hrs of rest between each session. They need to recooperate.
You’ve been lifting for two years, but you didn’t know that you shouldnt work out your “upper body” twice/two days in a row? I bet that’s your problem, lack of knowledge.
First of all, read nutrition for newbies here on T-Nation.com Then read training for newbies.
My guess is that your biggest issue is in your nutrition. You can’t grow unless you eat.
Second, how’s your actual program. Did you make it yourself?
You don’t have to be sore after a workout. You have to progressively do more than you have done before.
Do push ups, etc between time at home. That maintains conditioning and can add volume to your program.
Assuming you have 2 days off a week and they are consecutive on the weekend, do lower body on Sat, upper on Sunday. Use large compound exercises to get the hormones moving.
As an example, I don’t like working too frequently as I need the recovery time. I’m probably a good deal older than you. My leg workout is:
Warmup (Core, dynamic stretching)
Conditiong (body weight upper body)
Power (DB Snatch)3x3
Strength (Alternating Back Sguat + RDL with Deadlift + Front Squat) 5x5
Finishing (Leg Press + Calf raise) 2x10
GPP (Farmers Walk) 3 x 40 meteres
I keep in condition by doing lunges and overhead squats on upper body days.
You could do something similar by doing legs on Saturday, Upper on Sunday, and body weight on Tuesday and Thursday. Depending on your condition and equipmemnt available I’d recommend:
Prisoner Squats
Lunges
Single leg squats (start on a box or chair and go progressively lower)
Glute Ham raises with your feet hooked under a bed or something
Push ups and/or dips
Inverted Rows and/or chin ups
Sit ups (declined if possible)
Back Extensions (off the end of a table is best.
Twisting situps or russian twists
I did put it together myself, I can’t afford trainers or anything. In all reality, I have had some change, but no where near where I should be. I also get into the gym and have ADD workouts. I go from one upper body thing to another and lower body thing to another on lower days. thanks stu also for the extra days workouts. I work from 11am to 11pm and my sched. changes each week sometimes I have 3 days on and one day off then 3 days on again. This leaves me with six days wtihout gym and if the one day off is sunday then it is a full week without!
There’s no point in letting yourself get ripped off by a dumb ass cow of a “PT”. Most of the people with that job description doesnt know shit. there are a shitload of great programs available online. Just search a little.
[quote]GunSlingerRoland wrote:
I also get into the gym and have ADD workouts. I go from one upper body thing to another and lower body thing to another on lower days.
[/quote]
So, how is that working for you?
Oh, it isn’t. Why do you keep doing something that isn’t working? You see other well developed people training the same way?
Are you another who is going to claim that there are no well developed people anywhere near where you live?
Your “training” is ridiculous. You then add infrequency onto “ridiculous” and you get 42…or nothing, one of the two.
normaly for breakfast I’ll have 8-10 eggs with one haveing the yolk, two tortillas (thats my messican part of my diet) then a protien shake
Lunch is usually a large salad with tuna and large bunless hamburger if I am at work a vegtable pizza, because there is nothing else healthy enough.
Dinner it just varries I normally will have some sort of pasta and veggies or chicken with rice. I really have no set diet my wife cooks more often than not and I don’t have time to do that much in the kitchen.
