Bookmark this thread:     |
Login  | |
|
Cant see any visible effects of training.. - May 22 2008 20:02:05
| |
|
blueboy4ever
Posts: 12
Joined: May 22 2008
Status: offline
|
Hi guys
I am about to start my training to become a Police Officer and thought i would hit the gym in preparation.
I have always been very slim, from the age of 18 up until the age of twenty eight i was about ten stone four, my height is five ten, but i look scrawny. Over the last two years i have put on a stone but still look just as scrawny. I joined a local gym in febrauary to try to bulk up a bit but i am seeing no visible results at all. Now i am not thick, i wasnt expecting to walk in thin and walk out looking like Arnie, but surely i should be seeing some sort of results?? My muscles are definatley much more firm to the touch and the weights that i am lifting are incresing so strength must be getting better, but no size. A brief description of my routine is;
Strength
3 x 12 leg press - 86 kg
3 x 12 seated leg curl - 45 kg
3 x 12 assisted pull up - 30 kg assist off of my 72 kg body weight
2 x 15 dumbell row - 9kg dumbell
3 x 12 dumbell bench press - 10 kg dumbells
2000 metres on the rowing machine
Then i do some ground work (sit ups crunches etc for stomach work)
I do the above routine three times per week and then i do the following cardio twice a week;
15 minutes on thr treadmill
10 minutes on the stair climber.
I understand that the cardio may not help in my wish to gain size, but i obviously need to maintain a good level of aerobic fitness as well as strength etc.
Thanks in advance for any advice or help!!
| |
|
 Boditronics - The finest sports nutrition achieving unsurpassed levels of quality and taste at affordable prices, why settle for second best? |
RE: Cant see any visible effects of training.. - May 22 2008 20:12:59
| |
|
guvnaz
Posts: 23
Joined: Apr. 22 2008
Status: offline
|
i dont think the weights you are using are heavy enough you need to drop down 2 8- 10 reps and lift heavy .
| |
|
|
RE: Cant see any visible effects of training.. - May 22 2008 21:11:41
| |
|
MuscleQuest
Posts: 499
Joined: Jan. 7 2008
Status: offline
|
If your 11 stone 4 now.... Your gonna have to bulk to 14-15 stone, its not what you wanna hear
| |
|
|
RE: Cant see any visible effects of training.. - May 22 2008 21:15:17
| |
|
tubbyman
Posts: 455
Joined: Feb. 28 2008
From: Warwickshire
Status: offline
|
what does your diet look like?
_____________________________
My Journal
| |
|
|
RE: Cant see any visible effects of training.. - May 22 2008 21:33:38
| |
|
OggTheClever
Posts: 13
Joined: Apr. 7 2008
Status: offline
|
Hi Blueboy
I've been in about 15 months and I work with guys a lot smaller than you. I'm 6 feet 5 and 20 stone but it doesn't stop 17 year old drunks trying to have a go. It's the uniform they see not what's inside, and don't forget our gang is a lot bigger then theirs 
Keep up with the training though. My colleagues are always commenting on my size, my arms are just under 18 inches so by weight training it'll put you way ahead of most people out there. How many weight lifters do you see barreling around the high street w£$%^&*d on a Saturday night. NONE.
I do Cashmans routine from the Beginners section. Works a treat. 6-8 Reps is a good balance between growth and strength.
Good luck mate, it's a great career.
Ogg
| |
|
|
RE: Cant see any visible effects of training.. - May 22 2008 21:44:02
| |
|
SiphaSi
Posts: 1365
Joined: Feb. 2 2004
From: United Kingdom
Status: offline
|
quote:
ORIGINAL: tubbyman
what does your diet look like?
Agreed, this is the most important thing to be looking at, if its size you want.
_____________________________
www.underground-muscle.co.uk
| |
|
|
RE: Cant see any visible effects of training.. - May 22 2008 21:44:56
| |
|
mike20uk
Posts: 191
Joined: Dec. 29 2007
Status: offline
|
no where near enough weight ....
add more weight, so the last 2 reps are very challenging,
get a proven 3 day routine in place, ditch the leg press machine and go for squats,
the weight on those leg press machines dont feel right, i can doo the whole stack at my gym, which is 195kg ....
and i assure you i can not do nearly that much on a squat lol !!
| |
|
|
RE: Cant see any visible effects of training.. - May 22 2008 22:02:07
| |
|
johnnybike
Posts: 431
Joined: Mar. 8 2007
From: Leeds
Status: offline
|
I don't think I would bother with the 2K row after weights. I don't think 8-9 mins of effort is going to help that much.
I think you would be better doing a bit more on the cardio day instead.
Instead of rowing give yourself 10 minutes stretching or some abs work. Weighted sit-ups or maybe the plank for a couple of minutes, trying to increase the time gradually.
Good luck with your progress.
_____________________________
On the road with JB - a progress log Rippetoe started and finished in one day
| |
|
|
RE: Cant see any visible effects of training.. - May 22 2008 22:46:56
| |
|
blueboy4ever
Posts: 12
Joined: May 22 2008
Status: offline
|
Cheers ogg i cant wait. I dont want to build to try to intimidate or anything, its more for my own self esteem, my chest and shoulders look fine but i just dont seem to be able to do anything with my scrawny arms. The gym instructors are telling me my routine (that they gave me) is correct and with time i will see results but i dont know. Body fat is between 14 - 15% so thats ok.
Re; my diet, to get my weight up to what it is i ate a lot of crap, pizzas crisps etc. i ensure that i eat at least 2700 cals per day and i have four meals and try to snack in between. I would say my diet now is average to be honest but i am far from knowledgable on the subject, hence all of the questions!! Would a weight gain shake help?
| |
|
|
RE: Cant see any visible effects of training.. - May 23 2008 1:35:33
| |
|
Aks
Posts: 82
Joined: Mar. 5 2008
Status: offline
|
Noo not the best way about it mate, Keep away fom the junk food thats not going to help you at all, that'll just make you fat. What you want is a nice good protein intake.
Currently i'm putting on weight as i just ran the marathon and stuff and i'm joining up as a special through uni and then joining the Met after but protein is the way forward. I'm not the best person to advise you on diets but look around the forum and you'll find some good help there.
i've currently moved too 3 protein shakes a day (as adviced by some mates from the gym here) as they said "if you work it off you won't get fat and in a year the maximum fat weight you can gain (not muscle just fat) is probably only about 2 stone.
_____________________________
Adam - AKS
www.justgiving.com/adamks - Flora London Marathon 2008 sponsorship
My Journal - http://www.muscletalk.co.uk/m_2684997/tm.htm
| |
|
|
RE: Cant see any visible effects of training.. - May 23 2008 4:33:23
| |
|
jamibr7373
Posts: 194
Joined: Mar. 31 2007
From: Tasmania
Status: offline
|
quote:
ORIGINAL: Aks
"if you work it off you won't get fat and in a year the maximum fat weight you can gain (not muscle just fat) is probably only about 2 stone.
Personally I'd like to see the evidence for this statement.
quote:
ORIGINAL: blueboy4ever
Hi guys
I am about to start my training to become a Police Officer and thought i would hit the gym in preparation.
I have always been very slim, from the age of 18 up until the age of twenty eight i was about ten stone four, my height is five ten, but i look scrawny. Over the last two years i have put on a stone but still look just as scrawny. I joined a local gym in febrauary to try to bulk up a bit but i am seeing no visible results at all. Now i am not thick, i wasnt expecting to walk in thin and walk out looking like Arnie, but surely i should be seeing some sort of results?? My muscles are definatley much more firm to the touch and the weights that i am lifting are incresing so strength must be getting better, but no size. A brief description of my routine is;
Strength
3 x 12 leg press - 86 kg
3 x 12 seated leg curl - 45 kg
3 x 12 assisted pull up - 30 kg assist off of my 72 kg body weight
2 x 15 dumbell row - 9kg dumbell
3 x 12 dumbell bench press - 10 kg dumbells
2000 metres on the rowing machine
Then i do some ground work (sit ups crunches etc for stomach work)
I do the above routine three times per week and then i do the following cardio twice a week;
15 minutes on thr treadmill
10 minutes on the stair climber.
I understand that the cardio may not help in my wish to gain size, but i obviously need to maintain a good level of aerobic fitness as well as strength etc.
Thanks in advance for any advice or help!!
Hi mate and welcome to MT have a read of these, http://www.muscletalk.co.uk/article-beginners-guide.aspx , http://www.muscletalk.co.uk/article-beginners-first-stop.aspx and post your diet up in the Diet and Nutrition section and the guys will critique it for you.
Goodluck mate
Shane
< Message edited by jamibr7373 -- May 23 2008 4:34:58 >
| |
|
|
RE: Cant see any visible effects of training.. - May 23 2008 9:41:22
| |
|
MrMauy
Posts: 496
Joined: Aug. 23 2007
Status: offline
|
Aks I don't understand your advice, protein is not the secret to bulking... calories are.
Blueboy if you are hitting the gym hard then I doubt 2700 is anywhere near enough calories to pack on mass, I would hazard a guess that you are barely above maintenance level.
I'd suggest you try to hit at least 3000 a day, and adjust up further if after 2 months you're still not seeing any size increases.
| |
|
|
RE: Cant see any visible effects of training.. - May 23 2008 10:54:12
| |
|
stidge20
Posts: 131
Joined: Jul. 2 2007
Status: offline
|
mate i would do bill starr 5 x5. sqitch to onlty doing squats, deadlifts, bench and barbell rows.
| |
|
|
RE: Cant see any visible effects of training.. - May 23 2008 11:59:18
| |
|
Wheels
Posts: 2140
Joined: Jun. 20 2003
From: Sometimes here, Sometimes there
Status: offline
|
You don't eat enough.
Wheels
_____________________________
Age and Guile beat Youth, Innocence and a Bad Haircut
”How can anyone expect to possess co-ordination in active work when his muscles have never worked together in groups?” Earle Liederman, 1924
| |
|
|
RE: Cant see any visible effects of training.. - May 24 2008 20:14:30
| |
|
GOVINDA
Posts: 287
Joined: May 4 2008
From: Belfast, United Kingdom
Status: offline
|
Yeah , eat more, cut the rowing out or do it on cardio day, (better off doing running, in your game mate) add another set on to the list.
_____________________________
"You might be smarter than I but are you as cunning"
| |
|
|
RE: Cant see any visible effects of training.. - May 25 2008 11:14:28
| |
|
nightwolf
Posts: 206
Joined: Jan. 10 2004
From: United Kingdom
Status: offline
|
Eat more clean foods and aim for 3000+ cals a day, watch your weight week by week and when weight stops going on, increase daily calories to keep it moving. General opinion is - lower reps = size, higher reps = fitness. I aim for 8 at my heaviest wieght and if I can do at least 7 reps on the last set I will move up the weight. As stated above, read all the articles and you will learn whats what.
_____________________________
'If at first you don't succeed, find out if the loser gets anything.'
' Slow but sure moves the might of the gods. '
| |
|
|
RE: Cant see any visible effects of training.. - May 25 2008 15:16:48
| |
|
blueboy4ever
Posts: 12
Joined: May 22 2008
Status: offline
|
Cheers for the advice guys, i have booked an assessment at the gym this week with one of the instructors to discuss this and to try to get a new routine, so i will let you know how i get on.
I think i am going to struggle to eat much more so do you think a weight gain shake is the way to go? If so are there any you can recommend?
Thanks again for all of your posts.
| |
|
|
RE: Cant see any visible effects of training.. - May 26 2008 11:40:50
| |
|
cliff_vtr
Posts: 11204
Joined: Apr. 29 2004
From: Nr Bournemouth
Status: offline
|
routine is poor, eat more
Space this routine out evenly over a week, i,e mon, wed, fri. 3 sets of 8reps, when you can do 8reps, up the weight by 2.5KG
Session 1
-------
Deadlift
Bent over DB rows
Pull ups
Preacher Curls
Session 2
-----------
Flat Barbell or Dumbell Bench
Overhead Shoulder Press
Dips
Tricep rope pushdowns or tricep bar pushdowns
Session 3
------------
Squats
Lying Leg Curls
Calf Raise
Ab work e.g crunches and hanging leg raises
< Message edited by cliff_vtr -- May 26 2008 11:41:29 >
_____________________________
73.3K BW
160K Squat
102.5K Bench
210K Deadlift (Watch this space...220K will be falling soon)
My Journal
| |
|
|
RE: Cant see any visible effects of training.. - May 26 2008 13:22:29
| |
|
nightwolf
Posts: 206
Joined: Jan. 10 2004
From: United Kingdom
Status: offline
|
quote:
ORIGINAL: blueboy4ever
Cheers for the advice guys, i have booked an assessment at the gym this week with one of the instructors to discuss this and to try to get a new routine, so i will let you know how i get on.
I think i am going to struggle to eat much more so do you think a weight gain shake is the way to go? If so are there any you can recommend?
Thanks again for all of your posts.
Weight gainers can sometimes be used to help fill in some calories, although be warned they are not always 'clean' calories and will almost certainly put you some fat on. Check out the deal here - http://www.bargain-supplements.co.uk/product_info.php?cPath=48&products_id=1097 2 mass builders for £55 delivered, bargain!
Cliff's routine is very similar to what I use so can recommend it.
< Message edited by nightwolf -- May 26 2008 13:24:41 >
_____________________________
'If at first you don't succeed, find out if the loser gets anything.'
' Slow but sure moves the might of the gods. '
| |
|
|
RE: Cant see any visible effects of training.. - Jun. 1 2008 18:48:15
| |
|
blueboy4ever
Posts: 12
Joined: May 22 2008
Status: offline
|
Right guys. i went to the gym and they have put me on a new routine. I will put it up when i get a chance, did the full thing last thursday and my triceps and chest have been in absolute agony, its not localised like a pull but its the whole areas. Is this normal? Is it that i am now working the muscles properly, or am i overdoing it? The gym bloke didnt seem to like the fact that i have said that i didnt think his routine was working and would like to change it, and i am wondering if he is trying to work me into the ground!!
| |
|
|
Printable Version
New Messages
No New Messages
Hot Topic w/ New Messages
Hot Topic w/o New Messages
Locked w/ New Messages
Locked w/o New Messages
Post New Thread