Need Guidance

debber · Posted: Sun Nov 25, 2007 4:57 pm Post subject: Need Guidance

Hello all!

First post so DING!

I have been attending the gym on and off for approx. 4 years. Although I have noticed some gains, I'm lacking to see anything substancial.
Now, I know that you cannot get big over night and so forth. I know and respect that.
The question is, what is the most efficient way to see results fast? i.e. pack on size, (muscle mass) as quick as possible?
Be it through heavy workouts or supplementation, (though obviously no roids!)
At the moment I'm 25 years of age, 155lbs., LEAN, approx. 5'10", LIGHTNING fast metabolism!
Not taking any current supplements apart from Muscle Milk after workouts.
Now, my current regime consists of:

Monday: Arms, (biceps, tricpes, forearms)
Tuesday: Back (lats, traps, lower back)
Wednesday: Chest (flat dumbell press, hammer strength incline and decline, pec dec, seated upright press)
Thursday: Shoulders
*abs are every second day or so*

At this time I DO NOT do legs at all. I do some running as I am in training for a test that I am to take to become a PO.
So I do not want to pack weight and waste precious cals, and carb expenditure on legs.

Sorry for the long post, but I'm in a bind and am having difficulty motivating myself to keep working out, b/c of the lack of results.
Can anyone suggest anything?

Cheers,

Chris

mecalder · Posted: Sun Nov 25, 2007 10:30 pm Post subject:

You should at least do squats. Running is a muscle endurance workout. I learned once, that not training legs isn't the way to go, you should at least do some squats. Also, I'd drop arms until after you do Chest and Back.

debber · Posted: Mon Nov 26, 2007 2:33 am Post subject:

Fair enough.
So Chest, Back, Arms?
Is that order more of an ideal situation?
Also, as much as I do not want to do legs, I will attempt to fit squats in say after back.
Thank you for the reply by the way.

Cheers!

Nicko · Posted: Wed Nov 28, 2007 6:24 pm Post subject:

I suppose I have time enough for one post.

Chest, back, arms, in much better then the other way around. When you exercise your arms first you tire them and they will take a few days to recover, if you exercise say your chest or back the day after and they haven't recovered fully, your arms will give out before your chest or back does. In short upper back and chest, even shoulder, all require bi's and tri's where arm exercises need none of these muscles. just try working out your forearms, and then doing dead lifts in the same work out, it really does not work, the next day with them is alright, because forearms recover fast

As for your legs, most people find them to be the easiest muscle to not exercise. and will skimp on, but you have to realize that even though you only basically have three muscles down there, the three combined will have more mass then any other three muscles in your body, (unless you have a really really big upper body which you shouldn't have.) so you are neglecting a lot of your body by ignoring them. and running is not the same thing. I am pretty sure that when you exercise your big muscles, like the chest back and quads, (quads being the biggest or should be) you release a growth hormone which helps your whole body grow.

and squats are awesome because they basically exercise everything from the lower back and down. lunges are also amazing

fire23 · Posted: Thu Nov 29, 2007 9:32 pm Post subject:

if u work ur legs, it will help get u bigger... also judging from ur experience, you probably heard of periodization, and u probably need to be in the muscle development phase what that means is that u need to move up the weights as quickly as possible. With that said, keep a journal, and maybe one week u do 215 bench, 4 sets of 8, next week go for 10...... and try to bump up the weight ASAP... but dont forget to keep good form Wink