1 year in the gym

[DoctorHitch]

It's now have been 1 year since i joined my gym, had some good gains and will post them here.

I've gained in a year somewhat 23 pounds in muscle and a little bit of fat. The perimeter of my arm was first 9.5 inch and now 12.5 inch.

I will keep this thread updated

[hfb92]

Which fat bro? You look great, keep up bulking and bulking and bulking. Your body will support much more of it without gaining to much fat. You'll look great, just work hard!!

[DoctorHitch]

Which fat bro? You look great, keep up bulking and bulking and bulking. Your body will support much more of it without gaining to much fat. You'll look great, just work hard!!

Thanks man, but before i trained i was even skinnier, i try to eat as much as i can, it's really hard but the only thing i can do is push further.

[iLRO]

Nice gains keep it up.

[n4pst3rCOD]

Must have been a life chaning transformation. tons of changes.

[DoctorHitch]

Must have been a life chaning transformation. tons of changes.

Yeah, people i saw like 1,5 years ago say that i changed a lot. Some people even say that i'm on steroïds, but they just be hatin'

[DoctorHitch]

A quick question, in this year i only changed like 2-3 times my training schedule, always full body 3 times a week. Some people say that too much but i usually recover very quick. Should i step over to a split routine with hitting every muscle not more than 2 times a week or wouldn't i gain anything if i change it?

[doughbeezy]

great progress. keep at it

[Felhuzas]

you're doing a good job.

[alexabz]

at first i looked at the last pic assuming it was the final progress and my face was like -_- .. good job lol

[boo99]

A quick question, in this year i only changed like 2-3 times my training schedule, always full body 3 times a week. Some people say that too much but i usually recover very quick. Should i step over to a split routine with hitting every muscle not more than 2 times a week or wouldn't i gain anything if i change it?

With a year experience, I say go to splits. Always got to keep changing it up, its all trial and error and what works for you and your goals. If you tried the splits and you are not satisfied, you can always go back to what you were doing but most everyone does the splits. Prob. a 4 day split would work well since you are used to being at the gym 3 times a week man. Looks good brah....

[DoctorHitch]

With a year experience, I say go to splits. Always got to keep changing it up, its all trial and error and what works for you and your goals. If you tried the splits and you are not satisfied, you can always go back to what you were doing but most everyone does the splits. Prob. a 4 day split would work well since you are used to being at the gym 3 times a week man. Looks good brah....

Allright, thanks
But doing 1 muscle only once per week seems so weird, is it really better to do it once a week than like 2 times a week?

[boo99]

Allright, thanks
But doing 1 muscle only once per week seems so weird, is it really better to do it once a week than like 2 times a week?

It's not really a question of if it's better brah. It's how much you, your muscles, etc, recover enough to be hit again.

Age, in general, is a big factor too. An older person probably wouldn't heal/recover enough to hit each muscle twice a week. At your age, you should be able to.

The only way to tell what's best for each individual would be trial and error and assessing your results. If it's working then great. If there are signs of overtraining then workouts need to be scaled down to promote growth.

At 15 brah, you have lots of time to find out man.

[PushaJ]

good job

[DoctorHitch]

It's not really a question of if it's better brah. It's how much you, your muscles, etc, recover enough to be hit again.

Age, in general, is a big factor too. An older person probably wouldn't heal/recover enough to hit each muscle twice a week. At your age, you should be able to.

The only way to tell what's best for each individual would be trial and error and assessing your results. If it's working then great. If there are signs of overtraining then workouts need to be scaled down to promote growth.

At 15 brah, you have lots of time to find out man.

Will keep that in mind, thanks

[DoctorHitch]

It's now have been 1 year since i joined my gym, had some good gains and will post them here.

I've gained in a year somewhat 23 pounds in muscle and a little bit of fat. The perimeter of my arm was first 9.5 inch and now 12.5 inch.

I will keep this thread updated

And here is a front chest pic lol

[91Kg]

well done man, good job

[DoctorHitch]

Would this be a good training split to begin with after fullbody? teenbodybuilding.com/derek45.htm

[boo99]

Would this be a good training split to begin with after fullbody? teenbodybuilding.com/derek45.htm

yea looks cool brah....you can prob cut out that forearm w/o.

If you want to work them directly, the only real burn I ever got/get for forearms was/is with the wrist roller, 10-15 lbs 3 sets. Could do it over Smith machine or squat bar to minimize involvement of the shoulders/maximize focus on forearms.

btw, you are doing great there, keep going and change it up frequently.

[DoctorHitch]

yea looks cool brah....you can prob cut out that forearm w/o.

If you want to work them directly, the only real burn I ever got/get for forearms was/is with the wrist roller, 10-15 lbs 3 sets. Could do it over Smith machine or squat bar to minimize involvement of the shoulders/maximize focus on forearms.

btw, you are doing great there, keep going and change it up frequently.

Will cut it out then, deadlifts and stuff like that trains your forearms too am i right

[RyanJohnson9]

Deadlifts will train forearms OP. Impressive gains

[ruicosta]

what was your diet like?

[JustCurling]

Looking good OP - No homo

[boo99]

Yes as RyanJohnson9 said, deadlifts. Forearms get worked indirectly in lotsa upper body exercises brah. You could do some preacher hammer curls to work the brachioradialis muscle on the top of forearm during bicep day. I only hit mine up cause like 10 years of so ago I had forearm tendinitis which sucked big time. It was cause the forearms werent able to handle the demands on them for their size. When they got bigger then I was able to add more weight and adios to tennis elbow. You are doing fine brah...

[JayScottFitness]

Excellent job man! You are looking great for 1 year in. Just keep pluggin' away.

[DoctorHitch]

what was your diet like?

Eat whatever i can eat, try to eat till i almost have to throw it all out lol. I think i have to have to eat more frequently, so i will gain more, it's hard for me to get some fat on my bones, that's actually the main reason why i started lifting, because i can't get fat on me, only muscle.

But thanks for all the help and support y'all

[DoctorHitch]

Been using the split 1 day now and i don't really like it, maybe because im just not so used to it but i really love working out my whole body than just 2 muscles.
Maybe i should use the push pull legs split? Like monday push, wednesday pull and friday legs?

[Webtec]

Find a good upper/lower split that hits each muscle group x2 a week as opposed to 1x a week.

[hergi]

what exersises u have made for chest?

[Relikz]

Nice work. My 1 year is coming up in a few days (Oct. 28th). Keep it up man.