Work Out Questions ?

[gluck]

I have been working out for like 6-7 months now. Been particular about it for the last 2-3 months or so.
I don't follow a strict kinda schedule but pretty much mix all my excercises.
Here's what I do:

Mon: Chest
Tue: Back
Wed: Off
Thu: Arms
Fri: Legs Abs
Sat: Off
Sun: Shoulders

Now I pretty much try to follow this schedule most of the time but can't most of the time coz I play tennis and cricket on the weekends so normally my normal one week schedule extends to like 8-9 days.
My problem is that I haven't experienced great results. I know the main reason was my diet but now I am improving. I have started eating protein rich foods like chicken, eggs, soy burgers.
I see a bit of improvement on my shoulders but thats the least part I work out. Anyway I can't bench press a lot dunno why but my max is like 130 pounds or so that too on the machine. I work out alone so while doing free weight am kinda scared as there isn't anyone to spot.
I was thinking of taking creatine as my cousin used it and experienced amazing results. I have a a pack of trans-X creatine and taking eas muscle drive as protein supplement.
Should I try out creatine ? Can anyone tell me whats wrong with my schedule ?
What should I do to increase my bench press ?

This is one link I found




link

 

[Balt]

You should get your routine worked out and try it for a few weeks (at least) before you consider taking creatine. If you'd like to use free weights but don't have a spot, use dumbbells instead.

discusfitness has all kinds of useful info on supplements + workout routines.

ExRx great info about muscle groups + corresponding exercises.

 

[ThaPerculator]

There is no point of taking creatine if you aren't seriously lifting. Use that cash to get protein instead, as it will help you initially more than creatine will.

Check out the articles section on Dr. Squat, as they have a lot of info that would probably help you out. There are many more great sites on the net, but this is a big pile of stuff so it might be worth perusing over.

Remember, your muscle grows basically out of a response to stress. If you want to keep getting bigger, you have to constantly overwork your muscles accordingly whether that means more weight or changing your routine or whatever.

Honestly, you don't need to do creatine... your still just starting out. Just stick to the basics for now:

Lift hard.
Eat hard.
Sleep hard.

 

[Ranger X]

Dumbbell presses should help you in times when you don't have a spot. I have the same problem of not being able to increase also but my problem is I don't eat enough so my body eats away at my muscles.

 

[blackdogdeek]

what exercises are you doing for chest and shoulders? what does your diet look like? what are your measurements? what do you do for cardio?

you probably shouldn't work chest and shoulders on consecutive days, especially if you are doing push exercises(bench press, shoulder press).

you shouldn't need creatine to get good results. people got good results for years before creatine was widely available, including me.

 

[Amused]

Originally posted by: gluck

Mon: Chest
Tue: Back
Wed: Off
Thu: Arms
Fri: Legs Abs
Sat: Off
Sun: Shoulders

You do shoulders and chest back to back???

Counter productive, to say the least. Both require your tries to be in a recovered state to get a good workout on the shoulders or chest.

Here is a hint: Unless you're already huge, giving arms their own day is pointless. A better option would be this:

Mon: chest and tris
Tue: back
Wed: off
Thur: shoulders and bis:
Fri: Legs
Sat/Sun Off
(mix 2 ab days in whenever)

Your arms cannot get big unless the core gets big. In fact, most people can get away with no direct arm work at all.

And lifting more than 4 days a week doesn't give your body enough off time to recover.

 

[dirtboy]

I'd say you're working out way too much and not eating enough. Nothing wrong with creatine; just make sure you're drinking ~64oz of water a day.

 

[slydecix]

My buddy RavnShield directed me to this great forum, you'll probably find answers to your questions there

 

[gluck]

That means I am working out too much and not eating that much so thats why I ain't getting any results.

 

[CPA]

Originally posted by: gluck
That means I am working out too much and not eating that much so thats why I ain't getting any results.

That's what it sounds like. Nutrition is probably the most misapplied and misunderstood part of getting positive results from a workout. Eat more.

 

[dirtboy]

Originally posted by: gluck
That means I am working out too much and not eating that much so thats why I ain't getting any results.

You're working out 5 days a week and when you're not in the gym you're playing a sport (cardio). The question is, when does your body have time to recover from this and grow? Simple, it doesn't. When you tear a musle down from working out, you need to let it rest and rebuild.

 

[Ilmater]

Originally posted by: dirtboy

Originally posted by: gluck
That means I am working out too much and not eating that much so thats why I ain't getting any results.

You're working out 5 days a week and when you're not in the gym you're playing a sport (cardio). The question is, when does your body have time to recover from this and grow? Simple, it doesn't. When you tear a musle down from working out, you need to let it rest and rebuild.

Exactly. Don't waste your money on supplements (other than protein, which I'll second) until you've found a routine that benefits you without them. Make sure to do a two things:

Progressive load - you have to do more and more each workout (either more reps or more weight) in order to force your body to build more muscle.

Rest - SO important, yet it is frequently overlooked, you have to rest your body and give it time to recuperate.

One option would be to do half of your workout one week and the other half the next.

 

[gluck]

Originally posted by: Ilmater

Originally posted by: dirtboy

Originally posted by: gluck
That means I am working out too much and not eating that much so thats why I ain't getting any results.

You're working out 5 days a week and when you're not in the gym you're playing a sport (cardio). The question is, when does your body have time to recover from this and grow? Simple, it doesn't. When you tear a musle down from working out, you need to let it rest and rebuild.

Exactly. Don't waste your money on supplements (other than protein, which I'll second) until you've found a routine that benefits you without them. Make sure to do a two things:

Progressive load - you have to do more and more each workout (either more reps or more weight) in order to force your body to build more muscle.

Rest - SO important, yet it is frequently overlooked, you have to rest your body and give it time to recuperate.

One option would be to do half of your workout one week and the other half the next.

Agreed reduce the number of excersises. Take ample rest eat enough and I have already bought a pack of creatine can't return it so I guess I'll just try it out !!