not gaining

[khan8]

ok so... ill cut out the egg rolls pizza and chicken crispers and i will only have those occasionally when i reallllly want it but i probably wont that often maybe twice a week AT MOST.



and i will stick to whey, oats, fat free or two percent milk, gatorade when i am skating for the carbs, whole wheat bagels, quiznos subs (ham and turkey mostly) subway subs, baked lays chips.

sound better/good?

 

[SHSUStudent]

Just based off his numbers and his weight, you assume he stays lean all day long. I've got a buddy who had numbers like him and weighed 120 or so. He has a hard time gaining muscular size AND easily ads the spare tire. Its not one or another for many, many people.

Ask any successful lifter if they didn't put any attention on diet... He doesn't have to eat like a competitive BBer, but he needs to place emphasis on what goes into his body for performance and results.

This is starting to sound like the Jackass at my local max muscle who told me (when i first started lifting) to eat everything I could from donuts to ice cream because all that mattered was calories and lifting. Well...I got bigger, yes, but I went from a 32" waist to a 39" waist despite having a naturally good metabolism (not great metabolism). Hell, I can lose bodyfat on a junk food diet just by cutting out "some of the junk".

Got on a good diet with bobo and gained faster (with respect to my experience at the time) while leaning out.

Learn how to eat, learn how to eat, learn how to eat. You don't want to be like everyone else. You NOW have access to a great resource most people do not when they get started--they're stuck with stupid gym lore and myths and ASSumptions. Anabolicminds.com will give you a head start to greater results, and if you don't take advantage of it, its a shame.

Again, you don't need to eat like a competitive bodybuilder by any means, but just don't eat like a moron. There are very important hormonal responses associate with an effective diet and that are important to weight training and muscle gain. There are also very adverse hormonal responses associated with a poor diet, period.

Anybody who tells you its not important to eat well either was lucky enough to have good genetics and gain well no matter what they eat and is ignorant to the truth (the reason it took me so long to realize eating like a fatass was a waste of time and energy, unecessary, and eating cleaner foods will make you grow faster!!!) OR they have no clue what they are talking about.

There is no comparison between teh gains you'll get eating a clean and calorically sufficient (and nutrient sufficient) diet versus the gains you'll get on a junk food diet. For one, eating **** food will kill your energy. The energy you'll have on a godo diet will blow junk diets away. Your recovery will increase, your body will be more insulin sensitive (insulin is THE MOST ANABOLIC HORMONE IN THE BODY and if you eat **** food you will desensitize your body to insulin THUS YOUR GAINS SUFFER because your body doesn't respond to it well.)

Now, again, don't eat like a competitive bodybuilder, just learn about what to eat, adn try to eat that way as often as possible--not letting eating get in the way of your life.

Well he never said he was going to be eating ice cream and pizza all day long in the first place. He asked if he could eat quizno's, subway, chicken fingers, BAKED chips, wheat thins, etc... Of course he should be eating a staple of junk food, but eating a daily quizno's, or chicken fingers isn't that big of a deal.

And while I understand where your post is coming from I think your missing my point. (you have to consider this individual)

This guy is fifteen and is/was super obcessing over every calorie he consumes. If he doesn't relax a bit he's more than likely going to get burned out and quit. (he's already mentioned how sick of counting cals he is quite a few times)

I still think that you need to relax, eat relatively healthy, and lift consistently. Like I already said, once you develop your base and lifting becomes part of your everyday lifestyle you can start getting technical about exactly what you consume.

I still wouldn't worry about getting fat until it actually starts to happen. If you notice a bit of a tummy starting to develop then of course you should clean things up.

I think some of you guys are expecting a bit much out of an obcessed 15 year old. I'm just trying to keep things simple for him is all.

 

[khan8]

i really dont see a point in training right now if i cant even train shoulders chest or tris with any compound movements and i cant do and pull up / pull down movement.
id rather have a healed RC and have a solid routine than this.

what should i do for my rc in the meantime?

 

[PVSkyHigh]

i really dont see a point in training right now if i cant even train shoulders chest or tris with any compound movements and i cant do and pull up / pull down movement.
id rather have a healed RC and have a solid routine than this.

what should i do for my rc in the meantime?

First, What is exactly wrong with your rotator cuff, have you gone to the docotor's yet?? Sorry if this has already been asked. Before I can suggest doing anything specifically for your RC, I can't really recomend(sp?) anything.
You can still train legs and abs, and since these are common areas that are often neglected, this gives you time to make them stand out. With a solid strong core, your weights on everything else will go up much faster than if you had a weak core. Get those legs huge and abs ripped!!:bruce1:

 

[khan8]

well i visited a therpiast for a few weeks and she did ultrasound twice a week (sticky stuff rubbed around with the thing) and some electrical stuff once.

the mnuscle (or tendons) are tight and knotty i can feel it when i rub with my fingers (in back kinda near rear delt area)
and my RC is weak. whenever i do dip it hurts my shoulder and my sholder kinda bugs me doing overhead presses and it is sore ther next day.

 

[PVSkyHigh]

well i visited a therpiast for a few weeks and she did ultrasound twice a week (sticky stuff rubbed around with the thing) and some electrical stuff once.

the mnuscle (or tendons) are tight and knotty i can feel it when i rub with my fingers (in back kinda near rear delt area)
and my RC is weak. whenever i do dip it hurts my shoulder and my sholder kinda bugs me doing overhead presses and it is sore ther next day.

Invalid Link Removed
It sounds like your RC need strengthening, those are RC specific exercises.

 

[khan8]

ok thank you
in what order should i do these exercises?
when?
how many times a week?
how many sets?
how many reps?
should i go to failure?
how do i warm up, it doesnt explain very well?

-sorry i want to be 100 percent sure i know everything i should be doing so as not to screw up the shoulder even more.

thanks


oh and my therapist gave me some band that i put on the doorknob and do exercises but its pretty dumb

 

[idunk42]

I got a pretty good exercise to do for rotator cuffs, compliments of Beowulf. They have worked very well for me.

Take a rolled up towel, or broomstick and hold it against your quads (or wider if necessary) with your palms facing your body (overhand grip). With your arms straight, bring your arms up over your head, and lower them behind you all the way to the back of your hams (yes this sounds kinda weird). When lowering behind your head, you wanna lower in a controlled motion and not just go real quick. Once you get to the bottom (near your hams or azz), bring it back up over your head (making sure to keep your arms straight the whole time. if you have RC problems, this is the part that is the most difficult). Continue to bring it back all the way to the point where you started. This is 1 rep. Try doing 50 a day, but there's a good chance you will probably only get maybe 10 the first time, if you have weak or injured RC's. You will probably have to work up to the 50 reps.

Once you can do this with the very wide grip, work on moving your grip closer together. The closer together your grip is, the more difficult the manuever is.

 

[khan8]

I got a pretty good exercise to do for rotator cuffs, compliments of Beowulf. They have worked very well for me.

Take a rolled up towel, or broomstick and hold it against your quads (or wider if necessary) with your palms facing your body (overhand grip). With your arms straight, bring your arms up over your head, and lower them behind you all the way to the back of your hams (yes this sounds kinda weird). When lowering behind your head, you wanna lower in a controlled motion and not just go real quick. Once you get to the bottom (near your hams or azz), bring it back up over your head (making sure to keep your arms straight the whole time. if you have RC problems, this is the part that is the most difficult). Continue to bring it back all the way to the point where you started. This is 1 rep. Try doing 50 a day, but there's a good chance you will probably only get maybe 10 the first time, if you have weak or injured RC's. You will probably have to work up to the 50 reps.

Once you can do this with the very wide grip, work on moving your grip closer together. The closer together your grip is, the more difficult the manuever is.

maybe i read the directions wrong but this is impossible

 

[jmh80]

Khan,
I do rotator cuff exercises I got from a PT a few years ago when I am getting ready to do an upper body exercise at the gym.
(I.E. after I ride the bike to get wamed up, but before I lift my first weight.)

 

[idunk42]

maybe i read the directions wrong but this is impossible

I know it sounds like you cant do it, but just give it a try. If you cant do it, then you need to move your hands out wider. Trust me its not impossible.

 

[khan8]

I know it sounds like you cant do it, but just give it a try. If you cant do it, then you need to move your hands out wider. Trust me its not impossible.

ok yea when i moved my hands out wider its easier but my wrists arnt flexible enough towards the end
and keep the arms straight the whole time right? and when im coming back over my head my shoulder blades squeeze together, this is ok right?

i feel this exercise in my traps though...

 

[idunk42]

ok yea when i moved my hands out wider its easier but my wrists arnt flexible enough towards the end
and keep the arms straight the whole time right? and when im coming back over my head my shoulder blades squeeze together, this is ok right?

i feel this exercise in my traps though...

yeah, you might feel a squeeze in your traps, but you should also feel it in your shoulders. If you have done a back workout recently, the pull in your traps will most likely be more prominant. Yes, keep your arms straight the whole time.

 

[khan8]

ok so i do one set of these to failure every day?

 

[idunk42]

Pretty much. Just do as many as you can before it becomes to painful, or you become too tired. Try working your way up to 50. This could take some time though. Then after you get up that high, then try moving your hands inward a little bit. These are good exercises to do year long, maybe not everyday but a few times a week to ensure that your RC's remain strong and healthy.

 

[khan8]

so is doing it every other day, one set to failure going to be enough or should i do more stuff? i ask because the RC actually is four muscles not just one

 

[idunk42]

The one that I gave is a good one, but the other ones that are given are also some good ones. I only have been doing the exercise that I gave you, with great results. I think that the exercise that I gave you would be good to do EOD or a few times a week. Just make sure that you try not doing them on shoulder days.

 

[PVSkyHigh]

so is doing it every other day, one set to failure going to be enough or should i do more stuff? i ask because the RC actually is four muscles not just one

Just like any other routine, there is no "perfect routine" for your rotator cuff. Do each exercise I gave you once, and I don't think order is all that important. On a side note, the towel exercise is great. To explain it easier, grab a towel, and keeping your arms straight bring it from the front of your thights to above your head and then behind your back and finish the movement when the towel hits your butt. Do this entire movement with your arms straight. If you can't keep your arms straight then hold the towel wider. If you can't do it still get a longer towel and hold the end of the longer towel. You want this to be challening but not too difficult to where you have to twist and turn to get your arms behind your back. 2-3 times per week working your rotator cuff is fine, and don't do them to total failure, because they support your shoulders, and if you plan on benching, doing pull ups-pull downs, or shoulder presses, you are going to want to have your rotator cuffs fresh and strong.
Work your rotator cuff at the end of your work out so it can help stabilize through out your work out.
Hope this helps.

 

[khan8]

The one that I gave is a good one, but the other ones that are given are also some good ones. I only have been doing the exercise that I gave you, with great results. I think that the exercise that I gave you would be good to do EOD or a few times a week. Just make sure that you try not doing them on shoulder days.

ok so on monday wednesday and friday doing these DB exercises after the towel thing behind back sound good? and what pound DB should i start with (general idea) and how many sets/reps/and do i go to failure?

 

[khan8]

shsustufent (or anybody else)
if im on lets say a four day split lets say (chest/shoulders next day: legs/foraerms next day: tris/ bis next day: back)

then since it takes four days to completely work my whole body, how is it possible to do each bodypart more than once a week? 4 times 2 equals eight and 4 times 3 equals twelve so explain this please



thank you all for the help!

 

[Ziricote]

Well, for example a shoulder press doesn't just work your shoulders, it works your tricep aswell, as does bench press.

 

[khan8]

ok so on monday wednesday and friday doing these DB exercises after the towel thing behind back sound good? and what pound DB should i start with (general idea) and how many sets/reps/and do i go to failure?

?????

 

[khan8]

Well, for example a shoulder press doesn't just work your shoulders, it works your tricep aswell, as does bench press.

so like if i did shoulder pesss monday bench and incline wednesday and tris on friday that weould be considered three times for tris?

 

[Ziricote]

so like if i did shoulder pesss monday bench and incline wednesday and tris on friday that weould be considered three times for tris?

Yes, but understand that there's a difference between directly training your tricep and indirectly training them. Shoulder and bench press are indirect because they require the shoulder and chest to do a lot of the work while something like tricep extensions directly use the tricep. So don't worry about overtraining (if you were).

 

[khan8]

what im saying is since it would take me four workouts to cpmplete my full body (example)
then theres 7 days in a week i would have to workout tiwce a day to even get that body part worked 3-4 in a week

 

[PVSkyHigh]

shsustufent (or anybody else)
if im on lets say a four day split lets say (chest/shoulders next day: legs/foraerms next day: tris/ bis next day: back)

then since it takes four days to completely work my whole body, how is it possible to do each bodypart more than once a week? 4 times 2 equals eight and 4 times 3 equals twelve so explain this please



thank you all for the help!

It isn't possible, and in my opinion shouldn't be done. HItting each body part directly once a week more than enough for a bigginer. It seems like you are obessing over every minute {pronounced My newt} detail. Figure out your maintance calories, add 500-700 calories to add some mass to your frame, stick to a basic training schedule, and then use your body and reaction to training and diet to determine what works best for you. Getting to know your body and what works for you and how to do exercises to get what you want it to do to your body takes time and practice. Get a solid diet down, train each body part once a week. Drink plenty of water, and give it some time and watch your body grow.

 

[SHSUStudent]

shsustufent (or anybody else)
if im on lets say a four day split lets say (chest/shoulders next day: legs/foraerms next day: tris/ bis next day: back)

then since it takes four days to completely work my whole body, how is it possible to do each bodypart more than once a week? 4 times 2 equals eight and 4 times 3 equals twelve so explain this please



thank you all for the help!

Day 1:

Chest/Shoulders/Tri's

Bench 3x8-10
Incline Bench 3x8-10
Shoulder Press 3x8-10
Dips 3x10

Day 2:

Back/Bi's

Pullups/Lat Pulls 3x8-10
Rows 3x8-10
Shrugs 3x8-10
Curls 3x8-10

Day 3:

Legs/Abs

Squats 3x8-10
Calve Raises 3x8-10
Whatever else you like for legs.
Abs

Day 4:

Either start over... or take it off then start over. Take at least one day off a week.

I'd add abs to either back or legs day, your choice.

As long as you're eating enough I don't think you'll be at risk of overtraining with the routine I listed above. Many of my friends, my brother, my father and myself have had tremendous gains using something similar to what I listed above.

I'm just getting myself back into shape (for the 3rd time, Damn you college!) and the above routine is basically what I'll be using (and have used in the past) for the next 3-6 months. Been on it for a month and a half so far and the gains have been explosive.

 

[Wardo13]

Khan8, i hear wat ur saying, i used to have similar problems. Speaking from first hand experience i would say a three day split routine would work well for you. I am currently 17 and have been workout for the purposes of building mass for about 2 years. With reasonable success. My advice would be stick to lots of heavy compound exercises, works well for me. I workout like this:

Day1.Chest and triceps
Day2.Rest
Day3.Biceps and back
Day4.Rest
Day5.Shoulders and legs
Day6.Rest

This sort of system has been very effective for me. I would also go with what others have said about eating everything in site. I would say mainly stick to the diet you have now, with oats etc as the backbone of your diet but dont be afraid to have like 'junk' meals such as pizza and other meals like lasangue etc, once or twice every few days.
I will hasten to add that my main reasons for gaining muscle is for rugby, n therefore i do alot of cardio so my body may react differently to urs.