Guys,
I have been working out consistently for about 6 months now, 5 days a week (isolation).

Usually, after a while, you will have the strength to pick heavier loads in time. As for me, I'm still stuck at 10kg dumbbells forever. If I lift heavier, I will go into failure very fast and couldn't complete my sets.

What's wrong with me???

do you see any progress in term of muscle size during those 6 months?

yes.....i see.....especially chest & arms......just I wish if I push for more muscle definition. I'm not planning to bulk..... :-)

You want to push more for muscle definition but you don't want to bulk? How would you have more muscle if you didn't bulk?

Yeah, you should be reaching failure faster at a heavier load. That's what you need to work on. One thing you could do is just lift heavier and stop just before you go to failure. Just not too heavy till your failure is at 3, that's just silly.

For example, if you can do only 10 at 12 kg, do 7 or 8, and just add a bit more sets. You can't expect your body to accept a heavier load like it did the previous lighter load, not immediately, that's why it's called training.

Are you trying to lose fat or gain muscle mass because you're skinny? Either way, you would need nutrition otherwise you won't have enough materials to build muscle which in turn allow you to lift heavier weights. You only have so much muscle to lift heavy loads, and there's a limit to what your nervous system can do to recruit all those muscles. You will burn yourself out. You will eventually need more muscle.

This post has been edited by tunertoobe: Dec 7 2012, 06:33 PM

what have you been doing with your dumbbells and how often are you doing that thing? number of sets, reps, how often perweek....

This post has been edited by slimey: Dec 7 2012, 08:49 PM

ofcuz u nid some times for ur muscle to accept a heavier weight than previous, perhaps try to lift heavier weight and lower the reps ? like 6 reps each set?

Include strength training PHAT ?

from a strength point of view, you would need to be increasing the weights from week to week in order to gain any strength.

obviously if you increased from 10kg to 20kg, you're bound to reach failure much quicker because 90% of the time you've only ever done work and volume at that lighter weight.

other things that could effect strength could be the fact that you're not eating enough and/or not getting enough rest.

weird. he want muscle definition but not muscle mass

This post has been edited by zacharyseng: Dec 8 2012, 01:51 AM

loooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooool

Don't eat. You'll be able to see sitrations all over!!

ya ya....

u can laugh as much as you can. I've been "stared", been "smiled" at the gym because my body not nice as you guys. I guess at some point you started at same level as I am. I'm here just to ask for opinion. Not to be a laughing stock. Some small section of body builders are bullies (psychologically). So, it's expected to get this kind of responses.

Back to the main topic:

i'm 175cm/90kg......I'm quite big already....just wanna lose weight and at the same time building some muscles......getting bigger body than I am today is a big NO NO.......

My routine:

Monday: Cardio + Arms (7 different exercise with 4 x 12 reps using same weight)
Tuesday: Legs (5 different exercise with 4 x 12 reps using same weight)
Wednesday: Cardio + Chest (5 different exercise with 4 x 12 reps using same weight)
Thursday: REST
Friday: Cardio + Back (5 different exercise with 4 x 12 reps using different weight)
Saturday: Shoulder (5 different exercise with 4 x 12 reps using different weight)
Sunday: REST


Supplement:
N.O. Xplode
Dymatize ISO 1000
Lipo 6x
Universal Nutrition Milk & Egg Casein

hopefully I didn't describe it wrong again....sigh!!...

This post has been edited by pakdamek: Dec 8 2012, 08:57 PM

yo bro. i have to comment about your workout routine.
just to let u know that Compound day is more important than Isolation day.
so i would recommend u to
day 1 : compound (chest/leg/back)
day 2 : compound (chest/leg/back)
day 3: compound (chest/leg/back)
day 4 : shoulder
day 5 : arm

and another thing. do cardio AFTER u workout. but u could have a few minute jog before workout to warm up > only go lift. after lifting only do cardio session if u want
gl

This post has been edited by zacharyseng: Dec 8 2012, 10:23 PM

I think you should dump the whole supplement thing first if you haven't managed to figure out how to increase your strength bro

Your own statement in the beginning made no sense. Don't take it so personally, we would have snickered at anyone. In any case you are not going to get anywhere expecting to gain muscle and lose weight AT THE SAME TIME.

Why? Because the two processes require completely different nutritional plans. To build muscle (or fat), you need to make your body anabolic which is done by eating a SURPLUS of calories - the training and weight lifting ensures that the majority of any 'growth' is muscle rather than fat. To lose fat (or muscle), you need to get your body into a catabolic state which requires you to eat at a caloric DEFICIT.

So gaining muscle AND losing fat isn't possible UNLESS you are VERY overweight AND a complete beginner to weight training. Even then - muscle gains are minimal and only happens for a short period of time. This is why you will find almost all serious bodybuilders go through cycles or bulking up then cutting.

No offense but your training and your supplements are ridiculous.

I do not know what your nutrition plan is but I am guessing you have not done enough research and studying to understand how to optimize your bodies performance to reach your goals... which means, sadly, that you are wasting good money on supplements when you could have invested in good food instead.

Anyways, the only major supplements I argue you need at all are a good Multivitamin and a High-Potency Fish Oil. That is it. Don't f*** around with other supplements until all else (food and training and rest) is on track.

And focusing solely on isolation exercises? As a beginner, you should take advantage of how your strength will grow by leaps and bounds with COMPOUND exercises. I don't care what your goals are, it is a waste of time doing solely isolation exercises.

Do you know what your daily caloric intake is supposed to be? Your BMR? Have you got your body fat %? Do you have a goal %? Figure this stuff out before getting annoyed at us for laughing at you... Yes, we all started from nothing but we learned (ALOT) and you will learn too. Plus, I guarantee one day someone will say a sentence that makes NO SENSE like you did earlier and you will snicker at them as well.

Here's the thing man. I was a newb like you prolly around 1 1/2 years ago but I didn't start as bad as you (no offence) cause I read a lot everyday acquiring knowledges because I didn't know shit about weightlifting.

If you can't event list out the exercises that you've done (the exact name), how can you even know what's the function of all the 4 supps you've been taking? Until my 1st year of BB then I took a supps, and it is creatine.

Here's my advice. Reset for what you've done for the whole 6 months. Learn about Stronglifts 5x5, learn about nutrition (refer to my signature).

That is all the advice that you can get at the moment.

Thanks guys.....now it make sense.....maybe I should be more patient and do it part by part......I guess I'm the type of people expecting rapid results without proper knowledge. :-(

You are not the only one. Many who decide to incorporate weight training eventually realize there is alot of patience involved in the building and sculpting of the body and that there is ALOT of science involved you need to understand and figure out how to apply to fit your routine. Be prepared to study, research and learn - then the wonderful process of tweaking all you learned to fit your goals and life.

You will get the results you want. Just stick to the basics and persevere. Don't over complicate the process. Eat enough to grow strong (if thats your goal - if you just want to maintain, then eat enough to maintain performance), train properly (use compound exercises pleaseeeee), and rest enough (your body is going through abuse so enough rest is essential for it to heal and become stronger).

A word of advise: Don't buy into a product (or multiple products) because the seller said it is good - the seller isn't going to refuse making a profit and suggest you take several months to fix stuff you are not doing right. That is not their job nor would they necessarily know what they are talking about anyway.

Good luck.

You know why i find it funny? You got no decent mass and you want to cut. You need rock to sculpt. Ohhh.... maybe you want a model's look. Wake up. Those models have quite a lot of muscle mass.