Coll Storm

Hey everyone,

I need some advice on lifting weights, gaining weight, ect.. ect...

I'll first give you the background information. I'm the short ( 5'4" ) skinny ( 129 lbs ) guy that people would have picked on in highschool, if I gave them a chance; but I didn't so that point is moot.

However, I'm short, skinny, and for the longest time didn't have any desire to exercise; because I was short/skinny and didn't feel that I needed to.

Until last year when I decided that it was time for me to look in the mirror and get motivated. I started lifting weights and started to see results about a month and a half later.

Then I was injured. My back started to spasm and I had to go do physcal therapy. A practice that takes your hard earned cash and tells you things that you already should know. They gave me stretching exercises for my back that I was already doing months before.

So, after that I was weary about getting back into the gym and it wouldn't had matter; because I ran into more bad luck when I found out, that I had a groin pull. It was a result of me throwing out my back. I never know that it was all connected, until the doctor told me. I was sent back to physical therapy.

It's a year later. My work ( I work in childcare ) decided that they were going to lead the children into a new way of thinking, by having them eat healthier, watch less TV/play less video games, and get physically active for at least 20 minutes a day doing activities.

This inspired me and three weeks ago, I got back into the gym. I started out rather slowly with lifting 5/10 pounds for my arms and chest. After about a week of that I noticed that it wasn't much of a challenge. So, I upped it to 10-20 pounds for most activities.

I eat on a normal basis and have been drinking protein shakes at breakfast time and dinner time. I also drink one after my workouts. I'm also drinking water like a mofo.

This is also my workout plan so far. It started three weeks ago. I'm working with a limited number of machines and dumbells that go up to 30lbs each. All exercises are started with a 20 minute bike ride/or treadmill and stretching. I lift 10 reps/3 or 4 sets.

1st day: Chest/Biceps
2nd day: Legs/ ( I haven't started abs yet, but will soon. I'm being careful with my back )
3rd day: shoulders/tricep
4th day: back
5th day: rest

All exercises are finished with a 10 minute cooldown ( bike or tread ) and stretching.

I then start over with day 1. I won't lie... there's been a couple of days where I have taken two days off, but have walked 3 miles instead. ( It's part of a walking club that I do on my time with parents & their children. )

An example of my chest exercise... and I have switched it up, because I know the muscles respond by tricking them.

My routine from 7/10 in order with about 30 sec. - 1 min. of rest between exercises.

Dumbell chest press: 40lbs 10 reps/4 sets
Dumbell arm curls: 20lbs 10 reps/4 sets
Dumbell butterfly: 40lbs 10 reps/ 4 sets
Dumbell sitting arm curls: 20lbs 10reps/ 4 sets
Decline Push Ups (using my bodyweight w/ workout bench ): 15reps/ 4 sets
Arm curl machine: 50lbs 10reps/ 4 sets

I want to know how this is for exercise. Like I said... I don't have much to work with, and I know that at one point I'll hit a wall, and not gain anything. When that time comes, I'll look into joining a local gym with more machines.

Also, I'm lucky enough to have this gym to myself. I can work out at 3am if I wanted, but usually work out at 6:30pm and last until about 8:15pm.

Anyhow, do you think this routine will help build muscle ( and weight )? Can any of you offer me advice???

Thanks for any and all help!

Amano

Congratulations on getting motivated, but of course, as your experience would tell you, be careful and take things slowly.

That said, it looks like you're overtraining, which can actually cause breaking down of your muscles. It's good that you're warming up and cooling down, but I have several comments:

*You shouldn't be doing more than 2 exercises that train the same muscles. Later on you can add more.

*Be careful with Free weights if you dont have someone spotting.

*You're spending almost 2 hours a session at the gym. That sounds a bit long, especially if you're trying to take it slow and avoid injury.

* A whole day spent on your back? That sounds like a bit much especially if you have an injury-prone back.

*If you're looking to gain weight (muscle weight, I'm assuming), you will need to eat more calories than your body uses, and you would want high amounts of protein. You could try a calorie counting program/website (I use www.fitday.com)

Sorry if I sound too negative, but I just think you're pushing yourself too hard, especially if 1) you haven't worked out in a while (this routine sounds like something you would have to work up to), 2) you're worried about injuring yourself. Does anyone else agree?

Good luck with everything though.

Spanxxx

Coll Storm,

Based on what you've said in your post, it sounds as if you are doing research and at least looking for the right things to do. I applaud you for jumping in and taking initiative with your health. It's not that easy and that's why more people don't do it.

I could write up tons of stuff for you, but I'm not 100% sure of the direction you are wanting to go.

One thing I read that is one of those "gym myths" that I heard you quote is the "because I know the muscles respond by tricking them." Muscles respond and grow from progressive load. The reason you do different exercises is because it forces you to use the same muscle groups in slightly different variations of movement. Overall though, compound exercises use most of your muscles and are great ways to start a program.

I think Amano might have hit something on the training too much factor, but based on your own guage of your activity and energy level, that is something you can decide more for yourself. However, with that much activity and your body type, you will probably REALLY need to elevate your intake levels to accomodate for your body's metabolic needs

I suggest hitting a good forum site and talking with others. This site isn't nearly as active a forum for exercise enthusiasts as others. Here is a site that has a pretty large user base. They tend to emphasize the dietary part of exercise quite a bit, and as such can probably be useful for you in your efforts to gain mass.

http://www.bodybuildingforyou.com/forums/index.php


A program that I really like and have used some myself comes from AST Sports Science. Their Max-OT program (http://www.ast-ss.com/max-ot/max-ot_intro.asp) is a really good way to jump in and get an exercise program already built for you. Warning: they will hype buying their products, and how much their products are better than everything else on the market, blah blah blah.. but, they do give sound reasons behind their methodolgy on all the exercise routines and I like that. They at least do have people with degrees in sports sciences writing articles and answering questions with people and I enjoy reading what they have to say.


hmmm.. not sure if I've said anything helpful or not.. but anyway.. that's my .02.

Good luck, and keep at it.

__________________
I think that's what they mean by "nickels a day can feed a child." I thought, "How could food be so cheap over there?" It's not, they just eat nickels. - (supposedly) Peter Nguyen, internet hero

Coll Storm

Thanks for answering guys, it's appreciated.

I'll make a couple of comments.

1: I haven't added the back routine into my program yet, but was thinking about doing so. Now, I think I'll wait as it makes sense not to do it. The muscles in my back are probably getting enough amount of work as it is.

2: I have taken days off in between exercising. Again, the above is not a set schedule; but more like a routine that I would like to follow. I have gone two days in between exercises; because I knew that overdoing it is not an option.

3: I'm trying to eat as much, as possible within the guidelines I've read for what I need. 5-7 meals a day; but I'll be honest... I'm never that hungry.

4: I have been drinking protein shakes mixed with bananas and strawberries for the past week. I have three during the day. One in the morning, one in the early afternoon, and the last one after working out.

My arms are bigger... I can tell you that for sure. My chest on the other hand hasn't shown much improvement, but at three weeks in, I'm not worried about it.

I'm feeling great and stronger. After the fourth week of lifting, I'm going to take a full week off to rest everything. I feel like that's a mini-goal in itself.

Anyone else want to give some advice?

eeef2

Eat tuna sometimes instead of shakes all the time- it could break up the monotony and also is a great way to get the protein you need.

Spanxxx

I had to cut off earlier when I answered you, so I thought I'd drop a few more things in here.

Remember that your body is rebuilding muscle every day, not just the one day you are working out. It is just as important to eat well the days following your workouts as it is on the days you actually do workout.

In case you don't like Tuna, go for Turkey, Eggs, etc.. etc.. You can figure out what to eat. Just look around and read.

As you get stronger though, and start to build muscle, your body will require more fuel to maintain itself. If you have always been a skinny guy and never really had a problem with weight, you will probably have a hard time gaining much mass without having some insanely high intake numbers. Like, 300 - 350 grams of protein a day, 250-300 grams of carbs kind of numbers. You'll be looking at a 3000+ calorie diet composed of primarily protein and carbs more than likely to push yourself toward the build you are talking about.

The reality is... unless you want to be eating all day every day and working out the rest of the time, these kinds of goals are very hard to attain. I've tried. I used to do the math, hit the gym 5 days a week, etc.. It worked, I lost the weight, put on the muscle, then lost more weight. yup... LOST weight. Muscle burns much more energy than fat does, so as you put on more muscle, your body will require more energy. If you don't give it enough, it will take it. And, where it takes it from is often by breaking down muscle. Unfortunately. Tough cycle =/

Anyway, stick with it. The first 4-5 weeks are always the worst. Over the years, every time I get out of my workouts for several months (or a year), I usually find myself feeling like shit and I have to get back into it. The hard part is just DOING it.

You mentioned strength issues with your chest. I feel you there. I was always the guy putting 25 pound weights on the bar and that was it. Last year, I finally broke my first personal goal for chest - bench my body weight. Then, later that year, I broke my second goal - bench over 200 lbs. It's not much for most guys, but for me, it was the freaking gold medal. So....from one underdeveloped chested guy to another, I'll give you some pointers.

pointer 1: push-ups. Do multiple sets to failure and vary your arm width. Do sets with your hands at shoulder width apart, then 4 inches outside that, then out as far as you can go then do them with your hands as close together as you can do them. This will vary your range of motion and target areas and help produce greater overall upper body strength. Not to mention, push-ups are a great definer. However, don't do but myabe 1 or 2 sets of push-ups at the gym. Do them on a day off some night when you are at home. It is quick, easy to do, and it always helps me feel like, "hey, I did do SOME exercise today".

pointer 2: bench press. flat. with barbell. IF, you can get spotter. Don't risk anything. Else, bench press, flat, with dumbbells.

pointer 3: alternate between barbell and dumbbells. One chest workout use barbells, the next use dumbbells. This helps to keep both sides of your body working equally and it forces you to use those stabilizer muscles that don't always get hit on the barbells. Also, dumbbells give you greater range of motion, take advantage of that.

These aren't obviously the only exercises to do for chest, but for now, for solid strength building, this is enough. Later on, you can add Incline and Decline both on barbell and dumbbells and also add in Dips (with added weight if you need it).


Okay, I'm out of stuff to say again. You are right to give yourself a break by the way. You CAN get burned out, without a doubt. If you feel exhausted, or weak, or are HURTING, especially - take a break. Several days off won't kill you, or hurt your progress. Those muscles need time to heal and repair anyway.

Good luck with the workouts!

__________________
I think that's what they mean by "nickels a day can feed a child." I thought, "How could food be so cheap over there?" It's not, they just eat nickels. - (supposedly) Peter Nguyen, internet hero

thingstodo

Rest is critical to muscle development, as well as your brain and the rest of your body. Balance in everything. And walking 3 miles is great. Cardio is very important, especially something other than the all out stuff. A heart monitor will help you greatly with that.

__________________
If you're wringing your hands you can't roll up your shirt sleeves.

Stangers have the best candy.

Coll Storm

Just wanted to update everyone on my situation.

My workouts are going great. I'm working out three days and then a day off. Each day is a different routine for different muscles.

I'm also really doing a good job sticking to my eating and protein shakes and finally can say that I've gained 4 pounds.

For me, this is a very big deal. I'm happy at this point; but can't wait till next week, when I take a full week of and rest my body. I deserve it at this point...

Coll Storm

Update: Alright I just have today to go. It's my chest/biceps routine. I've been working out for the past month.

Should I keep going or take a week off???