Bodybuilding gone wrong....?
I have decided to start bodybuilding. But i don't want to be some newbie who goes in and has no idea what the heck he is doing, looking stupid and not eating correctly. I wanted to do it so I wanna do it the RIGHT WAY. So far after 3 months I have been extremely consistent with a diet plan that I have only changed twice. The first time I was not taking in enough calories so I increased the calories from 3000 to 3800. quality protein with 6 meals a day such as (eggs, chicken breast, ground beef extra lean, pork tenderloin, protein bars, and whey powder when I need it. I have done alot of research for months about lifting weights for beginners and more for teens that have a hard time gaining weight. I have kept workouts 3-4 days a week, working chest and triceps, legs, shoulders and traps, and back and biceps and sometimes I will work the back with the chest and triceps just because I want to really develop the back. So getting to my point, I have worked consistent for these three months and eating 2-3 hours, keeping workouts 50mins long sometimes an hour, and eating a well formed diet plan built for bodybuilding and I have seen very little results. I seem to be gaining more fat than muscle. I still cant bench press more than 95 pounds from when I started with, and I cant squat more than when I started. I dont see any bulk in my body except for my stomach. I'm not perfect I have messed up a few times and ate fast food and pizza but not so much that I thought it was going to destroy any progress. What am i doing wrong? why am I not seeing any results? I have not gone from 155 pounds to 161 pounds and 16.7% body fat. Cant be good.
- ClickMasterLv 77 years agoFavorite Answer
I fear you've fallen into the same trap so many guys do when they try to learn bodybuilding on the internet. Here's the first thing you need to know. Bodybuilders don't know much about bodybuilding. And, as counter intuitive as that may seem, it's a fact. They get by on great genes, bad information, and steroids. If you want to train ideally, study exercise physiology, not bodybuilding. And, don't study on the internet. The wed is awash in bad information driven by profit motive. Here are some example.
• Don't take any supplements except a quality brand multivitamin/mineral pill daily.
• Create a list of achievable and realistic goals.
• Plan your workouts to achieve those goals.
• Do one set per exercise.
• Do 2-3 different exercises per muscle group per workout.
• Do each muscle group no more than once per week.
• Time each exercise with a stop watch (don't count reps).
• Keep a diary of each exercise you perform, the resistance, and the time the muscle is under load (set duration in seconds).
• Keep the set duration between 45-90 seconds by increasing the resistance as you become stronger.
• Slowly (over a period of months to prevent next day soreness) increase intensity and work toward maximum muscle burn and total muscle failure in each exercise.
• If you need to conserve time and/or energy, split your system 2-4 ways. For example, upper body/lower body/core or push/pull/legs/core,,,etc doing each split on a different day.
• Do your aerobics (cardio), sports, cycling, hiking, etc on off days when you're not training anaerobically.
• Try to keep your rests to about 2 minutes between sets.
• Never take supplements without a doctor's recommendation
• Don't engage in socializing or wasting time while training. Keep your focus.
• Use good form to prevent injury and ensure workout to workout consistency. Watch this video to see good form --> http://www.youtube.com/watch?v=FVhhbC51_3k
• Use books for studying. Do not use the internet unless it's a trusted dot edu or dot gov website.
Now, here's a suggestion to help get you on the right track.
1. Watch all of Scooby's 200+ videos here --> http://www.youtube.com/user/scooby1961#g/u . (Scooby is too old school and has his share of bad information. However, he's the best internet trainer I've found and you can learn a lot about bodybuilding basics by "osmosis" from watching his videos. He also has a list of books here --> http://scoobysworkshop.com/book-recommendations/ which I can't endorse because I haven't read them. However, they just about have to be better than the usual junk information you find on the internet.)
2. Next, read everything here so you can learn a little anatomy and kinesiology as well as how to perform exercise in good form --> http://www.exrx.net/ . Here's a link to the most useful page on the site for your purposes --> http://www.exrx.net/Lists/Directory.html
3. Finally, get this book and study it (you can skip over the heavy science stuff) --> http://www.bodybyscience.net/home.html/?page_id=18
Don't worry about your diet. Just eat healthy. You don't need tons of calories to build muscle. That's just another myth. Here are a few more myths.
• You must bulk and cut to build muscle
• Protein supplements will make you bigger
• Pre workout supplements will give you better workouts
• Do at least three sets of each exercise
• Do heavy squats to help all of your muscles grow more
• Bodybuilding.com is a good website for bodybuilders
• Free weights are better than machines
• You should stretch and warm up before working out
• Do high reps to lose fat
• Do low reps to build bulk
and many more.
Watch these videos first...
• FOR HARDGAINERS http://www.youtube.com/user/scooby1961#p/search/0/...
• PROTEIN SUPS http://www.youtube.com/watch?v=d4_UY_kIPFU
• OVERTRAINING http://www.youtube.com/watch?feature=iv&annotation...
Good luck and good health!!
♠Source(s): Read my answer about protein supplements here --> http://answers.yahoo.com/question/index;_ylt=AtGdw... Read my answer about how much protein you need --> http://answers.yahoo.com/question/index;_ylt=AocOx... Read my answer about supplements here --> http://answers.yahoo.com/question/index;_ylt=AmA35... Read my answer about supplement scamming here --> http://answers.yahoo.com/question/index;_ylt=Aii1O...
- CarlaLv 44 years ago
Lift: Use a 3 day split. Training 3 days in a row, take one day off, and then do another 3 days, and so on Muscle to hit during training sessions: Day 1: Chest, Triceps, Shoulders Day 2: Back, Biceps, Forearms Day 3: Legs, Abs You need to make sure you change up your exercises that you use every 2 weeks or so. You must keep the body guessing If you do want to do cardio, I recommend interval training. 3 days a week, do interval training. Interval training involves sprinting short distances, taking a 1 minute rest, then doing it again. Try to do 10 100 yard sprints to start out. Carbs: Do a 3 day rotation Day 1: 150 grams Day 2: 225 grams Day 3: 275 grams *Get all of your carbs from either fruits, vegetables, whole grain breads, wholegrain or rice pasta. Protien: 1 gram of protien per pound of bodyweight, so 133 grams a day for you. Only get it from lean meat such as turkey, chicken and fish. Whey isolate powder is a great tool as well and should be taken immediatly after each workout. Fat: Take a TSP of EFA liquid at breakfast each morning. Keep it in the fridge
- 7 years ago
have your bf checked around once a month and see if your gaining more fat mass or lean mass. if only your mass of fat is going up then that means you are like you said not progressing. the most common mistake which might be occurring with you is your not lifting with the intensity you should be. do around 4-5 exercises per muscle group with each exercise containing 3 sets of 8-12 reps. the important thing there would be that you push for 12, if you get 12 that doesn't mean you stop(if you can still push out more), it would be you going and 12 would be the absolute maximum times you could lift that weight( aka going to failure). my personal experience if you maintain a high protein diet (1g per lb of your weight) and eat mostly complex carbs you should see good gains.train with alot of intensity(go to failure on every set) eat right and remember building muscle doesn't come overnight if your working out naturally.
- Anonymous5 years ago
Did you already tested out Muscle Gaining Secrets procedure. Go at this site : http://Get.MuscleGainWay.com . It could certainly help anybody!
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- Anonymous5 years ago
I wanted to know more about nutrition for body builders myself. I found this good ebook http://www.goobypls.com/r/rd.asp?gid=561. It helped.
- 4 years ago
Did you know that cutting back on calories and particular food items virtually destroys any body fat burning potential our bodies?