powerwrx

iTrader: (11)

been going around 6 weeks now and i think i can start to see changes, this is my current full body routien

squats 3x10 30kg
dead lifts 3x10 30kg

SHOULDERS
shoulder press DB 3x10 16kg DB's
forward raises 3x10 12kg db's
side raises 3x10 10kg DB's
shrugs 3x10 20kg DB's

CHEST

incline DB press 3X10 20kg DB's
incline DB flys 3x10 12kg DB's
flat press 3X10 20kg DB's
decline press 3x10 20kg BB

BACK

lat pulldown 3x10 32kg
seated row 3x10 32kg
bentover row 3x10 BB 20kg

ARMS

BB curl 3x10 20kg
DB bicep curl 3x10 14kg (each arm)
Hammer curl 3x10 14kg (each arm)
skullcrushers 3x10 10kg BB
Dips 3x15

LEGS

squats (above)
Leg press 3x10 42kg
calf raises 3x10 42kg

6 weeks ago



now



are there visable changes or is it too soon yet, any help and advice would be great

Bubba po

Definitely, yes.





























One of your cushions has moved.

Graeme_Curley_STI

Big difference there, your standin further away in the 2nd pic!!
Only kiddin, only back at the gym since late jan myself, already at least feelin the difference!! Keep up the good work!!

GlesgaKiss

I would say too soon yet, but you'll know better yourself. Lol

What is it you're looking to achieve?

scooby595

Defo can notice a change!

Good for you for going, I keep 'thinking' about it, but haven't, will do, tomorrow, or maybe.........

stilover

Now lets see some pics of your lass bare chested. See if we can see a difference there too?

powerwrx

iTrader: (11)

i wouldnt mind seeing my lass bare chested never mind pics of her lol

im looking to gain lean muscle and tone mainly. im trying to keep my diet in check too. eating 3 main meals and 2 protien shakes pre and post workout

1stscoob

Up ya bench press and decrease reps Itl get u bigger.

TelBoy

Three sets of 10 squats is your leg "workout"?

Whose advice was that then?

kingofturds

iTrader: (1)

Squats and deadlifts are good for gaining mass but 30kg is a little light. You're best off doing less reps with more weight. How do you split your routine? I assume you are not doing arms/back/legs all on the same day.

powerwrx

iTrader: (11)

ive been told to stick with a full body workout for 3 mths as im a beginner then change to..

shoulder/abs/traps
chest/biceps
back/triceps
legs

on alternate days one in one off

powerwrx

iTrader: (11)

ey

marcevs72

iTrader: (5)

do upper body one day lower body the next.also i found taking creatine helped with my training.bit harder to get motivated in the gym without a pti screaming at me now im a civvie...

RoShamBo

iTrader: (1)

So do you do that whole routine every workout - i.e. full body every time ?
How often - 3x a week ? Sorry you might have mentioned but missed it.

If your doing all that in one workout then I would say straight away you are trying to do too much. 12 sets on chest for a beginner = way too much for example.

My advice would be to stick to a full body workout, train 3 times a week and build your routine around the basic mass builders :

Bench press (pref with dumbells as free-weights, not barbell or smith machine)
Squats
Deadlifts
Dips
Pull-ups
Bent over rows
Barbell curls.

These are mass builders and you should spend the first 8-10 weeks mastering the form and building a solid base of muscle.

Diet wise, 1 gram of protein per pound of body weight = your daily intake. Spread that over 5-6 meals a day evenly spaced. Don't rely on protein powder too much - it's a supplement not a replacement. No white carbs after 4pm (rice, bread, potatoes etc)

Ro.

powerwrx

iTrader: (11)

good advice ,ill take it on board. i like the idea of the mass building routien tbh

jef

iTrader: (13)

at a glance your dumbell curling 20kg and shoulder pressing 16kg?

not good there, shoulder unit is far more muscle mass, and so should be a fair bit stronger, unless your bicep curl form is poor? but good to see making a constructed effort.

6 weeks your never going to see very much change, your pics are in different light so very hard to judge.

as said above too light on some excersises.

you want to grow each muscle group in proportion to the others, well thats what id recommend anyway.

training id split into 4-5 sessions per week, roughly 1 hour each

deadlifts and squats should be far heavier imo.

monday legs, including hamstrings and calfs,
tuesday chest and bicipes or tris
wed back and bi's or tri's
thursday off
fri shoulders inc rear delts

adapt to suit your work or other commitments.

diet is important to tailor to your bodytype,

intake roughly 2-300kcal over your maintenace level

incorporate protein in each of 6-7 meals daily, roughly 25-30g and adjust as muscle mass increases.

carsb go at most times of day contrary to popular belief, subject to your reaction to carbs. altho a carb heavy last meal can result in fat gain for mainy. altho your body type looks to be failry lean.

eating enough to grow i think may be more of an issue i think for you.

this is if your goal is increasing muscle mass

good work and goodluck

jef

iTrader: (13)

amend above, as noticed your bicep curl is barbell, apologies.

but in general lots of weights far too low in compound movments

squats, deadlifts shoulder press should be heavier imo

are you getting DOMS after each session currently?

Luan Pra bang

All people are different and respond to trainign in different ways but my reccomendation would be

squats 5x5
bench 5x5
deadlift 3x5
pull ups 5x5

three times a week starting at low weights and adding weight each training session.

New_scooby_04

iTrader: (4)

First of all: brave man for uploading those pics.

Secondly: there is evidence of improvement - although try and take pictures with the same lighting conditions as this makes a big difference to how you'll "look" as it were.

Thirdly: people do respond to exercise very differently. My suggestion would be to book a session with a personal trainer and have them make you a custom workout plan based on your goals etc...

Finally, there is so much advice that can be given your head will spin. BUT the ONE key piece of advice is to get the "triangle" right i.e. Proper workout routine, proper nutrition (muscles are basically protein and water) and proper rest between workouts.

All the best

Leslie

I can see a general slight difference all to the good.

Stick with it and you will look like a glass of water dressed up!

Les

Maz

iTrader: (34)

I'd probably do chest with triceps and back with biceps as they're getting worked on them days anyway. Your photo suggests an ectomorphic physical profile so I'd increase calorific intake and train heavy with mid to low reps.
Drop the pre workout protein shake it's not needed, you should train on an empty stomache so blood is available to supply oxygen to the muscles and not be faffing around your digestive system.
Above all experiment with different routines until you find one that works for you, similarly with your diet find what works for you.

powerwrx

iTrader: (11)

thanks again for all your input.. ill take it all on board and adjust my routien as apropriate. some of the weights will be going heavier as of today

spender(again)

iTrader: (1)

I can see a change................... your cushion cover

DCI Gene Hunt

1. Different colour tee-shirt
2. Tee-shirt in different place
3. Lap top missing in 2nd picture
4. Telephone missing in first picture
5. Clock showing different times
6. Different cushion in second picture (floral - ghayer)
7. Remote controls thron on settee in second picture
8. Pair of Ugg boots beside settee in first picture
9. Second picture taken in daylight
10. Eyeball on display in second picture

How's that?