Lightningonoceans
New member
Hey. I've been working out since last July with very little to show for it. I want to gain muscle mass and than when I get to how big I want to be... I'd like to tighten it up. (especially around my stomach area). I'm 5'10 160lbs and the only fat I really have on my body is a bit on my stomach region.
I hear so much and I've read a little here and there. Everyone has all these different ideas. I was thinking of getting a weight trainer at my gym (Bally's) to help me but it's pretty expensive. ($100/hour!). I've been working out mostly on machines with a little free weight. I was told by someone.. I can't remember which person gave me this bit of advice but he said I should do 3 sets with 10, 6, 4 reps to gain mass. So, everything I do.. I do it like that. I work out 4-5 days a week.. no results really. I mean.. yes my chest is a bit bigger but after 10 months I'm nowhere near what I want to be. Here is my schedule:
Monday - Arms / Stomach
Tuesday - Chest / Legs
Wednesday - Arms / Stomach
Thursday - Back / Stomach
Friday – Chest / Legs
Now, let me go into some detail on what this means for me.
Arms = curl machine 110lbs 10,6,4 (failure is key)
Stomach = I want abs, I want that nice 6-pack so I do about 100-150 crunches on a machine where I hold the bars up by my ears. I then use a machine that I rotate 90 degrees using 70lbs in one direction, than swap the pin and do the other direction. Again, 3 sets, 10,6,4. Sometimes I do the thing where you stand in the chair and lift your legs. I hear that does your lower stomach.
Chest - Bench press machine and than a machine I sit down on and push the bars in front of me straight out. Lateral? dunno what it's called for sure.
Back - I do the machine where I pull the bar down. I have a machine that resembles rowing in a boat. I do a machine that I push the bar straight up at the shoulders.
Legs - honestly I almost always skip this. The only thing I do that is legs is a 10 minute jog to warm up.
Supplements. I have GNC Whey Protein and GNC creatine mono hydrate. Mega Men 1000 daily supplement horse pill.
What am I looking for? Help. Honestly, I don't know what to do. It's all very confusing. With the words you guys use... I don't get that stuff. I'm constantly paranoid that most of the articles/books I read are just trying to sell me ANOTHER supplement. My cousin told me he temporarily used steroids to get big and than he stopped once he got the size he wants. He told me you should only work-out the same muscle 1 day a week. I wouldn't mind a good / solid place to start. Where does the new guy go? I feel like I'm pulled into 1,000 different directions and after 10 months of my 3 sets 10/6/4 with a daily protein (nasty) milk shake.. nothing. Thanks for any help!! I appreciate you taking the time to read this even if I sound a bit whiny and pessimistic.
Dave
I hear so much and I've read a little here and there. Everyone has all these different ideas. I was thinking of getting a weight trainer at my gym (Bally's) to help me but it's pretty expensive. ($100/hour!). I've been working out mostly on machines with a little free weight. I was told by someone.. I can't remember which person gave me this bit of advice but he said I should do 3 sets with 10, 6, 4 reps to gain mass. So, everything I do.. I do it like that. I work out 4-5 days a week.. no results really. I mean.. yes my chest is a bit bigger but after 10 months I'm nowhere near what I want to be. Here is my schedule:
Monday - Arms / Stomach
Tuesday - Chest / Legs
Wednesday - Arms / Stomach
Thursday - Back / Stomach
Friday – Chest / Legs
Now, let me go into some detail on what this means for me.
Arms = curl machine 110lbs 10,6,4 (failure is key)
Stomach = I want abs, I want that nice 6-pack so I do about 100-150 crunches on a machine where I hold the bars up by my ears. I then use a machine that I rotate 90 degrees using 70lbs in one direction, than swap the pin and do the other direction. Again, 3 sets, 10,6,4. Sometimes I do the thing where you stand in the chair and lift your legs. I hear that does your lower stomach.
Chest - Bench press machine and than a machine I sit down on and push the bars in front of me straight out. Lateral? dunno what it's called for sure.
Back - I do the machine where I pull the bar down. I have a machine that resembles rowing in a boat. I do a machine that I push the bar straight up at the shoulders.
Legs - honestly I almost always skip this. The only thing I do that is legs is a 10 minute jog to warm up.
Supplements. I have GNC Whey Protein and GNC creatine mono hydrate. Mega Men 1000 daily supplement horse pill.
What am I looking for? Help. Honestly, I don't know what to do. It's all very confusing. With the words you guys use... I don't get that stuff. I'm constantly paranoid that most of the articles/books I read are just trying to sell me ANOTHER supplement. My cousin told me he temporarily used steroids to get big and than he stopped once he got the size he wants. He told me you should only work-out the same muscle 1 day a week. I wouldn't mind a good / solid place to start. Where does the new guy go? I feel like I'm pulled into 1,000 different directions and after 10 months of my 3 sets 10/6/4 with a daily protein (nasty) milk shake.. nothing. Thanks for any help!! I appreciate you taking the time to read this even if I sound a bit whiny and pessimistic.
Dave