I've been going to gym for 5months and I doesn't gain much muscle instead of just going slimmer, but it seems to be a good news to me. Cause previously I was on 88kg but right now around 77kg, anyway I've been putting some muscle too, just too slow.. I'm suppose to be gaining muscle while losing weight ain't? I've heard from some friends they advice me to go on playing heavier weight..

My workout journal:

**Before go starting I would go for an 45mins jogging or sometimes 20mins. Or after workout.

I go gym for 3/4days only..

Chest+Bicep
Barbell incline bench push: 4sets 8~15reps
Barbell flat bench push: Same as incline
For decline I eventually replaced it with the "chin up machine" I just push the thing down for 50reps 4sets.
Dumbbell incline fly: 15reps x4
Cable fly high: 12reps x4
Bicep cable high: 30reps x4
Bicep cable low: 8~12reps x4

Shoulder

Barbell bradford press: 4set 8~15reps (sometimes use dumbbell seated)
Dumbbell front raise: 4set 15/20reps
Dumbbell side raise: 4set 15/20reps
Dumbbell "chicken wing" clean: 4set 15/20reps
Dumbbell seated bend over row: 4set 12/15reps
Barbell upright row: 4set 10reps
Dumbbell shrug: 4set 10~20reps

Leg+Back

4sets Random reps
Squat with barbell
Machine leg push
Squat stick on wall
Back pull down machine 4sets 12~20reps
Back pull back machine 4sets 12~20reps
Back raise



Advice needed! Thanks a lot

Your triceps?

What are your goals? The sets with 20/30/50 reps, way too much. And yeah, triceps.

I didn't play with tricep.. Cause trying to balance up my arm first, my tricep gets bigger while playing with chest that's why I go with bicep while playing chest.

My goal is looking like a superman

Just kidding, just to look better than anyone else..

This post has been edited by Cloud2322: Oct 12 2011, 05:10 PM

Then you need to train all the muscle groups. Since you train 3/4 days a week, why not use a chest&biceps/legs&shoulders/back&triceps or split legs and shoulders if you have 4 days.

Looks great, though I might suggest splitting legs/back. Bbing is a marathon, not a race. My point of view if you're progressing imo that's already good news.

Lots of factors can improve your progress though, tedmpo, form, reps, weight, rest period etc... try experimenting to find what works best for you

And yeah, triceps. You can never have triceps that are too big

Not to say too big, just it may not be balanced if I'm still pumping my tricep it may result to a state which your tricep has shifted near to our shoulder which would made my arm looks awkward. I saw this happened to one of my gym friend, he advice me not to do tricep too much, so I did stopped doing it.
Yea, glad that it's progressing, and it's a marathon which take a long period to gain a perfect one.
Could I get some suggestion for what kind of workout I could use for my splitting legs and back, cause I've been playing with only a few method.. Wanted to learn more.

you kidding me? who on earth told you that muscles will shift? if it grew there, it means your muscle anatomy is there, it's genetics. your quads wouldn't shift to your biceps either

This post has been edited by razorboy: Oct 12 2011, 06:12 PM

It's not about shift.. I mean when our tricep grows too much than shoulder it would take the space of your shoulder muscle growing which would result to the shape of your shoulder could hardly seen, until you make it bigger then your tricep. Maybe this is more specific.. :\

Before i comment anything, can u post ur pics here? About ur triceps, if u dont improve on ur tris strength, how ta fark can u improve ur bench?

Don't know where you're getting your information from, but I suggest you stop listening to this person.

I'm so gonna continue paying attention to this thread. Tricep taking up shoulders space. Good god this is good

Im seriuosly doubt it... U think is easy to grow? Ur wrong, which is why u should post ur pics so we could decide ur a beast or string bean...

He said shift then he said not shift. Lol

Which is why i ask for pics, then we could give a point or 2... When ppl said is easy to built tis n tat so they avoid doing it, i told them to prove it... Cuz im having hard time just to built my finger mass....

lol, he PROBABLY means (im guessing here) that the triceps are big enough to overpower his shoulders visually. amirite? but yeah a pic wouldnt hurt, no homo.

I'll upload later, not my tricep. Is one of my gym friend.. So he asked me try not to look like him.

Now is not triceps? Im at a lost right now...

i think tat guy din fcus enuf on his shoulder
its damn hard for u to grow ur tri bigger than shoulder