Training

[Nikki]

Dont you all ever have a phase where you go to the gym regular but you dont really any difference?
i been going evrey other day now and training mostly on my arms, but after an hour when i get back home they go back to the same size !!

[Roach-Rampino]

Sounds like you have "plateau'd " pal.

It's time to change up your routine, hit different body parts and change your carb intake too.

Have you been going heavier with your maximum's? Try doing a 4th set of reps of each exercise, that is if you aren't already?

[Nikki]

i do 3 sets of everything. some days ill do heavys and less reps, sum days ill do lights and more reps

[ffrr]

Your arms may not look bigger to you, as you see them every day. Do you take measurements of them on a regluar basis? That's where you'll see a difference.

when I feel I'm getting used to a weight I cut the times down between sets by 20 seconds or so. Then there's less recovery time for next time round, so then you'll be working yourself harder. Once I get used to that then I up the weight and go back to normal rest times.

[Nikki]

I do in some training sessions, have hardly any rest between sets, and my arms feel more pumped than normal as they are being constantly worked.
Althought i dont do much cardio just more weights, this a bad thing?

i do not take measurements although i might do it after the next gym session friday and go from there.

[pheonixsingh]

whilst training your arms they will look bigger because more blood is being pumped to them. whats your routine mate? also keep a little log of your sessions so you can increase slowly.

i dont really think youve plateu'd as you say you train mostly arms which leads me to belive you havent got a set routine?

also how is your diet and rest like?

[Nikki]

Yeah i mostly train on upper body.

Smith machine inclined to start with 3 sets
Bench press 3 sets
Bench press close grip 3 sets

Free weights shoulders and back 3 sets

Peck deck 3 sets

free weights arm curls 3 sets

increasing weights each time. today hardly any rest between sets.

[pheonixsingh]

Yeah i mostly train on upper body.

Smith machine inclined to start with 3 sets
Bench press 3 sets
Bench press close grip 3 sets

Free weights shoulders and back 3 sets

Peck deck 3 sets

free weights arm curls 3 sets

increasing weights each time. today hardly any rest between sets.

is that one day of training? and you do the same everyday? if you do thats your problem there

you need more varied exercises and you should train legs, as it will help alot with all other excercises as stronger legs mean you have a stronger core therefore stronger arms etc, they also provide better balance.

[Nikki]

No i dont train every day, i train every other day leaving 1 day of rest in between

[pheonixsingh]

you should try and do different body parts on diff days e.g

monday- Chest/Back

3-4 diff exercises for each, 4 sets each and 8-10reps

incline dumbell press (chest)
lat pull down (back)
Flat bench (chest)
Upright rows (back)
decline bench (chest)
Low rows (back)
Flys (chest)
T-bar (back)

you could leave out decline and low row so your doing 3 of each and alternate so when your doing your back exercise after chest at least the chest is geting some rest.

Wednesday - Abs/Legs

situps
crunches
leg raises

Squats
Leg extensions
Leg curls
Calf raises

Fri- shoulders/arms


ill fill out fri later on cosi m lazi lol, but you get the picture, once your stronger you could add deadlift onto monday but it will take alot out of you and other exercises may suffer if you do it now for example.

but just build a routine for yourself and stick to it and youl be fine

[Nikki]

whats your timetable workout? what you advised above?

[BlackMagic69]

My training session is (Working 20hrs a day only joking) I walk to and from work every night with a 10k pack on my back (About a mile) and then I go for a run in the morning (before going back to work) I don't bother with weights that much.

What are you training for Nikki, some specific even or just to stay toned?

[pheonixsingh]

yup mate atm it is, recently changed from:

mon- chest/tris
weds- shoulders/legs
fri- back/ biceps

i rotate with different exercises frequently to shock my muscles but keep all main compound movements.

[krazylegz]

thanks for that timetable pheonixsingh i'm starting to go to the gym this week so should come in handy

[toto67]

Why spend soo much time with your arms anyway m8? It doesnt happen overnight and the reason that your arms seem more fuller is because of the blood thats pumped into them.Thats why later on after a session they will go back to normal.It wont happen on a few sessions and I HOPE that it just isnt your arms you are hammering as you will surely fail to achieve anything if this is your way of thinking....I just read your post there and seems as though you are what I call an "Upperhalf Charlie" no legs routine is shocking and in years to come will regret not hitting/putting as much effort into them as the other muscle groups..People tend to think that have a good upper half and let the rest suffer but that just makes your body look out of proportion...LEGS are a great muscle to work and its amazing and I was once in this category too,the amount of people who can bench more than they can squat