Hi all. Which is best

[wanabelikearnie]

Hi ive been getting into bodybuilding for the last 20months at home.i dont want to go to a gym. i have arines book but ive always train like this lets say i will do a super set on the benchpress and then a superset arms then superset abbs then back to bench press and do all that 5x or 5 sets . But ive tryed this way which is easyer i will do benchpress all in one hit 5sets then do arms 5sets then abbs x5. So what is the right way or the best way thanks. Even though ive been doing it for 20months i dont know much of the names of the muscles or exersise name so please be kind and i dont want to go to a gym i want to train at home as i enjoy it.

The other thing is in that time i havent gained weight but ive gained size hows that work. 1inch and a half biceps and chest.

[Ninja]

You probably have gained some muscle and lost fat at the same time, this is normal for beginners. Hence the same weight.

Whats your goal at the moment? Hows your diet

[wanabelikearnie]

You probably have gained some muscle and lost fat at the same time, this is normal for beginners. Hence the same weight.

Whats your goal at the moment? Hows your diet

Hi thanks for the reply im 73kg 5,6ft i would like to be heavier i eat tinned salmon bakebeans and anything else i dont like the protein drinks as they dont agree with me. I just want to build muscle. My job is very physical and no matter how much i eat i cant put on weight also im in the late 30s

[dmcb]

What do you eat daily? I doubt you're eating enough. Try get protein and carbs in roughly every 3 hours and eat eat eat! Oats with milk and banana and peanut butter, 1ltr of blue top milk a day, eggs, tuna, mince, chicken (or canned chicken), burgers whatever.

Also you don't necessarily need to go to failure on every set but make sure you're struggling for those last few reps of each set. Good luck

[wanabelikearnie]

Hi thanks for the comments i do eat as much protein as i can and food.

But can someone tell me which is the best way to get results is it the first option or the second i posted at the top thanks.

The second way i posted seems too easy to do you dont feel so stuffed at the end of it so i wonder if its any good the first way of working out im stuffed at the end.

[soundsgood]

Generally I always train one bodypart to failure with 4 or 5 different exercises then move onto the next bodypart if I'm doing more than one in a session, but every now and again I will train like you do in option one with a superset of Chest, Triceps then Back exercises to shock the body with something different.

Regardless, if you have trained in one way for a year and your training is plateauing then you should try training with a new training programme for a while. Your body gets used to the same training over and over after a while so you should continously keep updating it every 3-4 months.

[wanabelikearnie]

THANKYOU. i agree keep exciting stur it up a bit it. I saw a you tube clip with kai greene training doing option 2 so i tryed it out. so for the bench i will start at 72kg and then go to 82kg then 92kg then 102kg then back to 92 then 82 then 72kg would that be a complete bench workout? or just 1set?

[soundsgood]

Thats one method of training its called a pyramid for obvious reasons. You can play around with the reps so you do something like this

8 x 72kg

6 x 82kg

6 x 102kg

8 x 82kg

12 x 72kg

The first couple of sets shouldn't be too taxing, you don't want to go to failure.

Then give it all on your heaviest set. On the way down the last couple of sets will be alot harder than on the way up. Go to full failure on the last set, rep out as many reps as you can. You could even strip a couple of plates straight after the last set, drop the weight to 42kg and rep out as many reps as you can. Thats called a dropset and it pushes every last ounce of power out of your muscle. Try it and see what you think.

You rest about 60-90 seconds between sets, that is a complete bench workout. You can follow it up with something else to hit your chest like Dumbbell flies.

[wanabelikearnie]

Hi thanks again i will try that i train 5days a week start sunday through to thursday and have friday and sat off. I have for the last 20months with the bench is i would start at 92kg super set down to 82kg 1 set and then to sitting arm curls do 20rep then the arm curl bar 15rep then one arm curls 15reps and that makes one superset for the arms then 50 leg rasies then 30 situps thats 1 set.

the next day would be leg extensions 40kg 15reps and then leg curls 10reps i hope i got the names right? then 10 chinups then 10 wide grip behind the head chin ups followed by 10 handstand pressups and 30 situps and thats one set i always do 5 sets of all the above. So that why i was woundering about option 2..the weight has changed over 20months increased.

[wanabelikearnie]

Ive lost weight again and a half an inch of the arm just wondering if im over training the arms. so im just going to do 7 sets of sitting arm curls and 3sets of chinups i also wonder if its because ive stoped supersets and now doing the piramid training. It can be really discouarging when you read what weight gains other people make in such a short time. Any imput would be good.

[hhhh1]

Ive lost weight again and a half an inch of the arm just wondering if im over training the arms. so im just going to do 7 sets of sitting arm curls and 3sets of chinups i also wonder if its because ive stoped supersets and now doing the piramid training. It can be really discouarging when you read what weight gains other people make in such a short time. Any imput would be good.

eat more food.

you say you cant gain weight no matter how much you eat. this is bullshit man you obviously aren't eating enough or have a severely overactive thyroid

[wanabelikearnie]

I have a very active job as well and it doesnt matter how much i eat it doesnt put on the weight.

[hhhh1]

thats a load of shit eat more. still not gaining weight? eat even more.

you obviously arent eating enough consistently. if your job causes you to use lots of energy eat more to make up for this. everyone i know thats like 'i cant put on weight' has a shit diet and thinks what theyre eating is heaps when in reality it is f*ck all.

post up an accurate representation what you eat in a typical day

[Mcmass]

^^^

If your not gaining weight, your not eating enough.

Training does not put on weight!.

Eating puts on weight!!

Start monitoring your diet and increase your intake until your getting heavier.

As simple as this sounds, thats all you have to do:)

[Cam_NZ]

I always used to think i ate shitloads of food and never gain Body fat, until i put it into numbers and actually realised that it wasn't actually enough. If you cant be bothered working out your protein/carb/fat breakdown and calorie intake, then just eat alot of good foods, not gaining weight? eat even more

[thatwaslight]

^^^

If your not gaining weight, your not eating enough.

Training does not put on weight!.

Eating puts on weight!!

Start monitoring your diet and increase your intake until your getting heavier.

As simple as this sounds, thats all you have to do:)

repped for telling the truth

[Deez]

support the comments about diet. Eat big bro.

With your training, you need to back off the amount of days you lift. Because your job is a physical one, you wont grow if you hit the weights too many days. I would limit your training to 3 days a week, 40mins a session, never no more than an hour and on those days you focus on compound exercises, go heavy. You don't need an arm day because I bet you're using your arms in your daily job anyway. Any more work on them will be overtraining them. You want to be hitting bench press, military pressing, squats, deadlifts, chins/pullups, rows, DB pressing, Leg press. Compounds and go heavy. 4 sets max for each exercise. Try to master those movements. 3 days a week is all you need. If you train more than that on top of your job you'll be burning so many calories, your weight gain will be next to 0. You have to eat big to gain weight. No way around that one, especially if you burn alot of calories through your job. Give it time also and track your progress.

[BIGKIWI]

Yep eat more 5plus times day small meals, only train a muscle group max twice week, training + diet + rest + supplements = muscle growth

[wanabelikearnie]

Hi all thanks for the postive input :nod: will try harder will update in future.

[wanabelikearnie]

Update gained 4kg and got biceps up to 16inches.