Please help!!!

Hi All
 
Just a little background info to start, been going to the gym on/off for about two years, as I keep losing motivation due to not seeing enough progress, I now know, thanks to this forum where I went wrong, routine was not well structured and too much curls!
 
My goal is for size and strength, what can I do to acieve this?
 
Thanks,
 

Squats, deadlifts, bench press, military press, narrow bench press, curls.

Do warm ups and then three to five sets to failure on each exercise.

Good food and enough of it.

stuart hamilton
Hamiltons Fitness
Colchester, UK
www.HamiltonsFitness.co.uk  Gym
www.HamiltonsTraining.co.uk  PT courses

Patience is definately rewarded when it comes to bodybuilding, it takes time to build a physique with a good overall shape and size. But the basics that should see you good to go are:

1) Avoid doing cardio before weights sessions
2) Make sur eyou have a post workout shake with whey and simple carbs....
3) Leave your ego at the door and concentrate on form and feeling the weight, lifting the heaviest weight doesnt necessarilly mean you'll have th ebest physique.
4) Keep weights or cardio sessions to no more than an hour a time
5) Eat plenty of protein, good fats and complex carbs
6) Get someone to write you a good plan based on your size, shape and overall goals, use it as a base and work on it, different things work for different people.
7) Take note of your physical make-up i.e ar eyou an ectomorph, if yes then you need to eat more and recover more etc
8) Have rest days, recovery is of utmost importance
9) Stick to no mor ethan 12reps on most bodyparts (i.e not legs)

Yeah like Hamiltonsfitness says the compound stuff is the best, i rarely if ever do much isolation work, and never have. Try to avoid faddy workouts you see in fitness magazines....like alternating your legs as you do flat press etc.Stick to the basics.

hamiltonsfitness


Squats, deadlifts, bench press, military press, narrow bench press, curls.

Do warm ups and then three to five sets to failure on each exercise.

Good food and enough of it.

there is no need to go to faliure on each exercise..

my journal 

Thanks for the advise guys.

Been reading the routines section on this forum:

What do you guys think of this routine, based on pull push legs. Are there any changes I  should make to it? Are the order of the exercises ok? Sorry for all the noob questions.

Day 1 - Pull
Dead lift 3 x 8
Barbell bent over row 3 x 8
Neutral grip pull up 3 x 8
Barbell bicep curl 3 x 8

Day 2 - Push
Bench press 3 x 8
Incline bench press 3 x 8
Military press 3 x 8
Dips 3 x 10

Day 3 - Legs
Squats 3 x 8
Calf raises 3 x 8
Hamstring curl 3 x 8
Situps