Hi guys, i'm 22yrs old 175cm and 63kg.. i have been workout out almost 2-3 days a week for 1 and a half year for home workout.. just wondering my body shape just a slightly little change.. can any one guide me? (I din't take protein suppliment)

Chesh 91cm
Arms 29.5cm for left and 31 cm for right hand without bulk


Workout (Note: I always change routine to improve but it doesn't seems to be working well and i'm getting tired because of the improvement of my body.. =( )
Currently doing workout twice a week.

Monday
Push ups 3 x 15,14,13
Dumbbell bicep curl 3x10,10,9 - 7kg 7kg 8.5kg
Tricep crunch 3x10,10,9 - 5.5kg 5.5kg 7kg
Pull ups 3 x 10,10,10
Leg raise (Abs) 3x18,16,14
Abs crunch 3x18,16,14

Friday
Push ups 3 x 15,14,13
Dumbbell bicep curl 3x10,10,9 - 7kg 7kg 8.5kg
Tricep crunch 3x10,10,9 - 5.5kg 5.5kg 7kg
Pull ups 3 x 10,10,10
Military dumbbell press 3x10,10,9 9.5kg 9.5kg 11kg
Leg raise (Abs) 3x18,16,14
Abs crunch 3x18,16,14

(ADD 1.5kg - 2.5kg plates per month)

HELP ME PLEASE..

This post has been edited by Ice BabY: Feb 26 2011, 04:27 PM

If you're planning to bulk, you should be posting up your diet rather than your workout routine. Chances are you ain't eating enough.

check this out first, https://forum.lowyat.net/topic/367750

Bro... frm the no of reps on ur work out i can see u aint doing it right.. ur doing push ups for 15 reps..

doing high reps wont add size.. try doing only 8-10 reps.. do bench press or if u dont have a barbel but only dumbell do dumbell press... make sure its heavy..how heavy is heavy enaf?? good question.. its heavy enaf if u could do 8-10 reps only per set..

further, doing isolated exerciser like bicep n triceps curls target only 1 part of muscle.. it is good if ur aim is shape or symmetric but wat u want is to gain size.. so u shud do more complete exercise like deadlift and bench press.... gud luck..

Hi, what you mean is i take out my push ups from the list and add it to bench press? hmm... i used to lift 15kg dumbbell each for bench press while i was in gym last time.. but for now i don't have enough of plates for me to lift 15kg.. so i do push ups.. as your advice do i have to continue or buy more plates? (wondering why the plates are so expensive ==' )

.

This post has been edited by hoxy: Jun 13 2012, 09:10 PM

Food, more food + time + rest + genetics = swole.

Firstly, are you a guy or a girl? If it's the former, your handle makes me...puzzled.

Anyway, let me spoon-feed you with this.

I think everyone here has answered your question.

But here's a lil something that may give you some encouragement.

I used to work out at home on limited equipment, mostly body weight exercises. I did this for about a year. Actually saw some good progress, people noticed the difference. Anyways, I guess I plateaued at some point. Boss I worked for at the time started taking me to his local gym...I had some major first time gains. my body reacted like crazy to the new routines and heavier weights. I got stronger, very quickly. I know a few people who had the same experience. You'll get the same, fingers crossed!

Whats a tricep crunch? dropping a weight on your tricep and hear a "crunch" sound? lol
issit a tricep extension or crunches for your abs?
i'm guessing triceps since u ald have abs crunch.

also dont really see leg work.

generally, the principle of growth requires a caloric suplus and sufficient stimulus to the muscles to have growth.

Since you're mostly doing trainings at home, perhaps you could surf the net for more different varieties of body weight exercises you could do.
like this? http://www.notyouraveragefitnesstips.com/b...raining-routine

And u need to ear MOOOOOORRREEEE!!!! like darklight said, eat more!!!

I would suggest u to forget about the small muscle group exercise(bicep/tricep/abs/leg raise), and try to concentrate the compound workout. Ya...Go heavy with form....

Bench press / Squat / Row / Dead lift

Hi, just to clarify here how about my bicep and tricep if i did the above exercise? my target is my arms =)

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Added on February 22, 2011, 9:01 pmAnd guys, is there any problem with my workout routine? anything have to change? i will add plates every month.. =)

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Added on February 22, 2011, 9:02 pmThis post has been edited by Ice BabY: Feb 22 2011, 09:02 PM

yup bro.. u shud add weight.. n pushups are just not heavy enaf.. its good for endurance n cuts but not to gain mass..

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Added on February 22, 2011, 10:06 pmand yess!! do more compound training.. forget abt isolated muscle workout..

This post has been edited by tobyant: Feb 22 2011, 10:06 PM

Yes, there is a problem. All you're doing are biceps, triceps and shoulders. Where is your back, your chest, your legs? Read around more before you try to come up with your own routine.

squat,deadlift,bench press,row,shrugs ...i alwiz included these into my routine..

do more compound workout techniques..dont give up.ull see the result.dont pening2...just train,eat (a lot) and get enough rest...

Supposedly, can add 1.25kg ea dumbbell for dumbbell bench press, and dumbbell curl every session.

This post has been edited by Diiimn: Mar 25 2011, 02:34 PM

if you dun want to eat alot.. then take mass gainer.. i've gained 1kg in a months (i know thats not big amount of mass) using serious mass ^^

This post has been edited by yop da great: Mar 25 2011, 06:18 PM