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Frustrated and losing confidence!!

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warpa1nt
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2014/10/14 13:43:04 (permalink)
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Frustrated and losing confidence!!

Hi all, I am trying to devise my training routine but the more research I do and routines I look at just confuses me. I'm currently doing a four day split (as below) but my PT friend thinks it's no good and that I should be doing more plyometric resistance training (TRX cables, lots of jumping around, etc, etc). For the first 3-4 weeks I wasn’t going to include cardio and just focus on the muscle building…is this the right thing to do?

Chest/Triceps
Back/Biceps
Legs/Glutes
Shoulders/Abs
6-7 exercises each day
3 Sets x 12 reps x 1 min rests


My goal is to build lean muscle and reduce my bodyfat with a view to entering a Bikini comp next year. I've been weight training for 2 years just plodding along; my only goal to look OK….but….now, due to a certain life change, I need to have something to focus on and since training makes me so happy and feel great, this is the new plan.


My stats are:
154cm
133lbs
Bodyfat 24%
Size 8-10


So I'm a little less confident about my plan, so I would appreciate people's views and opinions…

Thanks x

#1

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    James
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    Re: Frustrated and losing confidence!! 2014/10/16 17:31:52 (permalink)
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    Hi and welcome
     
    There is no right and wrong - as long as you're training hard and consistently and including different types of exercise with some cardio.  The plan you have looks ok to me.  What specific exercises are you doing?

    James Collier - MuscleTalk Co-Owner
    @JamesCollierMT


    #2
    warpa1nt
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    Re: Frustrated and losing confidence!! 2014/10/17 10:17:03 (permalink)
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    Hi James, thank you :-)  Here's the plan I've done this week. I ache in all the right places so I think I am on the right track. I've mixed a few things up from the original plan. What's not included here is I'm including a 45 min cardio session once a week.
    CHEST/TRICEPS                                SETS    REPS               REST
    (SS) Wide vs. Narrow pushups         4          10, 8, 6, 4      1 MIN
    Bench press 20kg                             3          10                   1 MIN
    DB Flyes                                              3          10                   1 MIN
    DB tricep kickbacks                          3          10                   1 MIN
    Tricep dips                                         4          10, 8, 6, 4      1 MIN
    BACK/BICEPS                                     SETS    REPS   REST
    Wide-grip lat pulldown                     3          10                   1 MIN
    Seated cable row                               3          10                   1 MIN
    Underhand close-grip pulldowns     3          10                   1 MIN
    Single arm DB curl                            3          10                   1 MIN
    Cable curls                                         3          10                   1 MIN
    Treadmill x 15 mins                          5x2min jog/1min run
    SHOULDERS/ABS (Insanity)             SETS    REPS   REST
    Seated DB press                                4          12       1 MIN
    (SS) Lat raise vs. front raises (straight arms)      4          10       1 MIN
    Lateral raise - bent elbow (heavier than above)      4          10       1 MIN
    Upright rows                                     4          12       1 MIN
    Treadmill x 15 mins                          5          2min jog/1min run
    QUADS/HAMS/GLUTES                                            SETS    REPS   REST
    (SS) Medium Squats vs. Wide Squats @ 40kgs              3          10       2 MIN
    Deadlifts @ 50kgs                                                     3          10       1 MIN
    (SS) Leg Ext vs. Lunges (superset) @ TBC                      3          12       1 MIN
    Leg Curl - start 1 rep hold contracted x 30 sec     3          10, 8, 6          1 MIN
    Standing calf raises                                                   4          12       1 MIN
    #3
    gingernut
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    Re: Frustrated and losing confidence!! 2014/10/19 18:43:50 (permalink)
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    Do you have a sense of which are your strong and weak bodyparts?By that I mean in appearance, the weights you lift aren't necessarily that important - after all it's all about how you look on stage.

    http://www.2ndchancept.co.uk/
    Figure competitor training to my natural potential
    Supported by Extreme Nutrition http://www.extremenutrition.co.uk/ Anabelle Edgar bikini
    https://www.facebook.com/...php?id=100009127009397
    #4
    warpa1nt
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    Re: Frustrated and losing confidence!! 2014/10/20 10:43:57 (permalink)
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    Hi there - thanks for the advice. My upper body is a lot weaker than my lower. I have good definition on my legs but struggling up top a. to increase strength and b. to get any definition...
    #5
    gingernut
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    Re: Frustrated and losing confidence!! 2014/10/22 23:35:39 (permalink)
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    Is that all upper body muscles or do you have any specific muscle groups in your upper body that are out of proportion? Either much smaller or larger?
     
    I've just noticed in your opening post that you say you are concentraing on muscle building for the first 3-4 weeks. Sorry if this is disheartening changes for a woman, especially one who isn't using artificial hormones take a long time, with a very good programme focussing on bringing up specific bodyparts you might see changes in 6 weeks, but generally it's a much longer process, months and years even. If you aren't competing until next year, and require more muscle and are already smallish then you need to give the next few months to muscle gain before even thinking about the run down for competition.
    post edited by gingernut - 2014/10/22 23:43:06

    http://www.2ndchancept.co.uk/
    Figure competitor training to my natural potential
    Supported by Extreme Nutrition http://www.extremenutrition.co.uk/ Anabelle Edgar bikini
    https://www.facebook.com/...php?id=100009127009397
    #6
    warpa1nt
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    Re: Frustrated and losing confidence!! 2014/10/23 13:25:03 (permalink)
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    That's ok :-) that was just for the start im following a 4 month plan...i'm hoping I'll see changes when i start shedding bf. I've been training for 2 years but more generally. My strength is there and i'm only getting stronger. I havent focused on diet enough until now. I've got it down now though and seeing vast improvements already.
     
    i'm feeling the need to increase load/intensity every 8-10 days. I want to be able to 'see' definition at rest not just after training or is this unrealistic?
     
     
    #7
    flick161
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    Re: Frustrated and losing confidence!! 2014/10/23 14:06:30 (permalink)
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    warpa1nt
     
    i'm feeling the need to increase load/intensity every 8-10 days. I want to be able to 'see' definition at rest not just after training or is this unrealistic?
     

    I think if you're a Natural trainer, with a normal level of Bodyfat, this is unrealistic. So don't be dis-heartened 
     
    If you want to do Bikini, how much muscle do you think you have comparatively with other girls who have competed? The answer to this may shape your training differently.
     
    A lot of Bikini girls have a Plyometrics day, to help shape their lower halves. You don't have to do that. If it were me, I wouldn't add that plyo day in til I started cutting.
     
    Just my 5cents, welcome 
    #8
    warpa1nt
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    Re: Frustrated and losing confidence!! 2014/10/23 14:34:33 (permalink)
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    Yes natural, so I appreciate the advice :-)
    I think I'm quite heavy compared to other girls. I'm naturally solid (so my mother tells me! ha!) and have horse-riding quads/hams, that bulk up instantly after a session.
     
    I have taken on board what gingernut has said and started actually looking at myself when i'm training and adapting my routines in accordance to this and my body, rather than focusing on set-routines etc. 
     
    I'll add a photo to my profile so it gives an idea of where I am.
    #9
    gingernut
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    Re: Frustrated and losing confidence!! 2014/10/24 11:23:43 (permalink)
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    That's great, you might find it interesting to check your beliefs. I thought I was chubby and solid but looking back at photos of my in my teens I realise I was slimmer than I thought. Whilst preparing for NABBA Trained Figure, and also looking at BNBF (natural fed) physique ladies I also realised that in comparison I'm actually quite small, and not as 'chunky' as I thought - sure I can put on bodyfat, but I'm talking sheer muscle.
     
    So useful to perhaps get an independent opinion.

    http://www.2ndchancept.co.uk/
    Figure competitor training to my natural potential
    Supported by Extreme Nutrition http://www.extremenutrition.co.uk/ Anabelle Edgar bikini
    https://www.facebook.com/...php?id=100009127009397
    #10
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