Hi guys, I bought this iron-gym-extreme bar like six months back and using it but although I see improvement I feel kinda stuck.
Obviously I use it wrong. So I have a few questions for experienced guy who can give some advice.
I train to failure and I kinda feel exhausted after a set so I take long irregular recovery times between sets. Is that bad?
Since I feel my muscles kinda sore the next few days, I usually let like 3 days rest between workouts, sometimes 4 when I get lazy. Is that bad?
(I was figuring that my body needs longer. Especially that my nutrition is bad)
In one workout I do like full body training. That consist in chin-ups for start, then push-ups, then ab-exercises, then squats.. and at the end I go out running for like 50 minutes.
Also my eating habit is bad since I don't know and don't like to cook(except basic things like omelet and fried meat).
I drink a lot of coffee with milk (like 3 big(250ml) cups a day) and this masks my hungry sensation so I tend to eat at very irregular hours.
Plus when I eat I don't think I always cover the required proteins & carbs. But the good part is that I take protein shakes like 2/3 times a day.(In the training day I definitely drink 3 shakes of protein, two regular whey and one "all-in-one" type of shake, right after the workout).
I think the form of my chin ups was not very good. But since last time I trained I forced myself to stay still and move slower, focusing on form. (while struggle with the pain haha). Plus at the end, I start doing negative chin-ups to failure, to tress the muscle bad enough and trigger growth.(I really felt the difference the following days).
I also have an adjustable dumbbell of max 20kg, which I can transform in two smaller dumbbells as I have the extra shaft. For example I could do two of 11kg each, or lighter.
Any tips on how to use them and when to use them would be appreciated.
I mean should I play with the dumbbells at the end of the body-weight workout? I think if I'd do it prior, it will affect my chins and pushups. So probably it's better at the end, and respect the order of the exercises all the time. (like for example always chins, followed by pushups, then train the abs, and then the squats. and after squats start the dumbbell play. always respecting the order so I can track the improvement? )
Regarding vitamins, I just take regular multivitamins from the pharmacy, as I did all my life. Is that sufficient?