Jerrod Wrote:
Oh yeah, forgot to mention...
When you do your exercise, do you focus on weights and repetitions? The reason I'm asking is because in order to gain a significant increase in muscle, your body has to be challenged every time you enter that gym. What I mean is, any training you do with weights must increase the next time you go to do them.
For example, let's say you do squats tonight at 100 lbs. Cool stuff. Next time, do them at 105 lbs. Keep adding increments of 5 lbs until you level off, then take a break from training, for as long as two weeks even, and when you come back, do it again at that weight, and you'll see improvement, and be able to continue adding weight. The heal time between workouts is a big deal, and will help you do heavier loads the next time you come across them, and always rest at least 24 hours before your next work-out.
I usually do 3-4 sets of 8-12 reps, so I'm good on that.
But sometimes my next workout is very similar to my previous one, so it would add up.
Like maybe I would first do regular bench press 4 sets 8 reps. and then next I would do incline bench press 4 sets 8 reps =-X
That would equal out to 8 sets of 8 reps total.
As for adding on weights, I have kind of started doing that, but sometimes I feel like I'm rushing myself.
Like I just switched to 45 pounds (for each arm) for bench press two weeks ago, I guess I should move on to 50 by now.
kingjolly Wrote:are you resting every other day after you complete a work out? E.g
Day 1: Biceps and chest,
Day 2: rest,
Day 3: Hamstrings and quads
How many sets and reps do you try to accomplish? 3-4 sets of 8-10 reps for each exercise seems to be the ideal range if you're trying to bulk. Anymore, might possible lead to overtraining any less would be undertraining.
Make sure you are using proper form in all of your excercises. Proper technique vids can be found all over youtube. In many cases, when you can't achieve proper form, it is because you are using too much weight so just lower it. If you are not doing the exercise correctly, you are obviously not targeting the intended muscle group.
Make sure you get alot of sleep. This is when you're body rebuilds itself and you actually grow. And like what others have mentioned, watch your diet, but I wouldn't advise eating junk food. Just make sure it's balanced. Don't overeat.
I'm a begginer myself when it comes to weight lifting. ( about 6-7 months), but I've noticed very significant gains and improvement. I went from 160 to 175 pounds and it shows.
Good luck. I change my routine alot, but I'm currently using
this I know it would be best to have rest days between work out days, but sometimes my schedule doesn't allow me to do that. I haven't got a leg workout in this week (Mon-Sun), but I worked out yesterday, I might have to force it in.
The same principle applies to sleep, sometimes I have a lot of work and I sleep late. FORTUNATELY, my earliest classes are pretty late this semester... but I try to wake up to eat breakfast.
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