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  1. #1
    Registered User Walt10's Avatar
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    8 weeks of solid dedication and not much of a difference in body! help!

    Hey guys! I need some fitness advice/help! I've been going to the gym 6 days a week consistently for about 8-9 weeks now (im on my 12th week of going to the gym but the first few weeks were just getting familiar with everything). I haven't been noticing any difference in my body and it is getting discouraging. Although I have been able to increase weights I use in most of my exercises (ive increased about 10-20 pounds in each exercise since I started). ive been following a 3 day workout plan but ive been going 6 days a week, so im hitting everything twice a week. I was wondering if anyone has any input on what ive been doing, like will I see gains soon or should I change my workout plan or should I add more weight and do less reps? here is my workout plan (I cycle through these three workouts twice a week):

    Workout 1:
    dumbbell bench press - 4 sets of 12,10,10,10 reps
    skull crusher - 3 sets of 10 reps
    seated chest fly machine - 3 sets of 12 reps
    dips - 3 sets till failure
    incline barbell bench press - 2 sets of 10 reps
    tricep pushdown machine - 3 sets of 12 reps
    tricep cable rope pushdown - 3 sets of 12 reps

    Workout 2:
    Wide grip pull-ups - 3 sets of 10 reps
    Standing dumbbell curl - 3 sets of 10 reps
    seated rows - 3 sets of 12 reps
    standing wide grip barbell curls - 3 sets of 12 reps
    One arm dumbbell row - 3 sets of 10 reps
    bicep curl machine - 4 sets of 10 reps
    wide grip lat pulldown - 4 sets of 10 reps

    Workout 3:
    45 degree leg press - 4 sets of 12, 10, 10, 10 reps
    sitting dumbbell military press - 4 sets of 10 reps
    Leg extension - 3 sets of 12 reps
    dumbbell lateral raise - 3 sets of 10 reps
    Leg curl - 3 sets of 12 reps
    upright barbell row - 3 sets of 12 reps

    for reference ive always been a small guy. Im 5 foot 9, about 135 pounds (haven't checked weight since start of training) and 20 years old!

    Any help would be much appreciated! thanks!
    Last edited by Walt10; 11-27-2018 at 04:58 PM. Reason: my age for my account says 48 but im 20 so I added that
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  2. #2
    We know lol Farley1324's Avatar
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    Originally Posted by Walt10 View Post
    Hey guys! I need some fitness advice/help! I've been going to the gym 6 days a week consistently for about 8-9 weeks now (im on my 12th week of going to the gym but the first few weeks were just getting familiar with everything). I haven't been noticing any difference in my body and it is getting discouraging. Although I have been able to increase weights I use in most of my exercises (ive increased about 10-20 pounds in each exercise since I started). ive been following a 3 day workout plan but ive been going 6 days a week, so im hitting everything twice a week. I was wondering if anyone has any input on what ive been doing, like will I see gains soon or should I change my workout plan or should I add more weight and do less reps? here is my workout plan (I cycle through these three workouts twice a week):

    Workout 1:
    dumbbell bench press - 4 sets of 12,10,10,10 reps
    skull crusher - 3 sets of 10 reps
    seated chest fly machine - 3 sets of 12 reps
    dips - 3 sets till failure
    incline barbell bench press - 2 sets of 10 reps
    tricep pushdown machine - 3 sets of 12 reps
    tricep cable rope pushdown - 3 sets of 12 reps

    Workout 2:
    Wide grip pull-ups - 3 sets of 10 reps
    Standing dumbbell curl - 3 sets of 10 reps
    seated rows - 3 sets of 12 reps
    standing wide grip barbell curls - 3 sets of 12 reps
    One arm dumbbell row - 3 sets of 10 reps
    bicep curl machine - 4 sets of 10 reps
    wide grip lat pulldown - 4 sets of 10 reps

    Workout 3:
    45 degree leg press - 4 sets of 12, 10, 10, 10 reps
    sitting dumbbell military press - 4 sets of 10 reps
    Leg extension - 3 sets of 12 reps
    dumbbell lateral raise - 3 sets of 10 reps
    Leg curl - 3 sets of 12 reps
    upright barbell row - 3 sets of 12 reps

    for reference ive always been a small guy. Im 5 foot 9, about 135 pounds (haven't checked weight since start of training) and 20 years old!

    Any help would be much appreciated! thanks!
    Read the stickies and look around at reputable novice routines such as Fierce 5, Starting Strength, All Pros, Greyskulls LP etc. Pick one and follow it. Check Nutrition Forum stickies. Track calories and carbs/fat/protein daily, as well as bodyweight. (www.myfitnesspal.com is popular for this) Eat to gain weight and track your daily bodyweight to ensure you are gaining

    Some starting points for performing the main lifts (click through related videos for other lifts from the same folks)





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  3. #3
    Registered User DCSpartan's Avatar
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    4 sets of 10 is usually too light weight for beginners to see benefits.
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  4. #4
    Registered User Walt10's Avatar
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    Originally Posted by DCSpartan View Post
    4 sets of 10 is usually too light weight for beginners to see benefits.
    so you're saying I should lower reps and increase weight?
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  5. #5
    "Thats what!" -She MyEgoProblem's Avatar
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    8weeks?
    Barely tapped out your neural gains, let alone making any tissue gains.

    Keep working hard on a good progressive program and see whats up in 8months.

    Good luck.

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  6. #6
    Registered User CommitmentRulz's Avatar
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    You NEED to know what your weight is doing. You have to eat to fuel muscle growth. In general, you would need to be gaining about 1 pound every 2 weeks. (2 pounds a month.)
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  7. #7
    Registered User daudi81's Avatar
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    8 weeks is nothing. You need to give it several months before noticing visible changes, and they are usually small/subtle.

    Why are you doing a 3 day/week program 6 days/week?
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  8. #8
    We know lol Farley1324's Avatar
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    FWIW I've read on here a rule of thumb that seems about right for most dedicated, natural trainees, when they start...figure 3 months to see physical changes that you notice, and closer to a year for physical changes that other people will notice through casual observation
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  9. #9
    I need about tree fiddy davisj3537's Avatar
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    Your body never gives instant gratification like everyone wants. Improving your body and fitness level is not a sprint, it is a marathon. If you could just work hard for a month or two and see changes everyone would do it.
    Experience, not just theory
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  10. #10
    Registered User Walt10's Avatar
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    Originally Posted by daudi81 View Post
    8 weeks is nothing. You need to give it several months before noticing visible changes, and they are usually small/subtle.

    Why are you doing a 3 day/week program 6 days/week?
    im doing it so I can hit everything twice a week! Do you think I shouldn't be doing that?
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  11. #11
    ☦Русский ישראלי✡️ LubitelPelmen's Avatar
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    bro no offense but you really got to quit the machines if you want to gain muscle mass (as these are mostly for little girls, old people, handicapped ones and people recovering from a injury imo) and start doing more combound exercises.
    what are your exact fitness goals atm anyway?

    if you want to gain some muscle mass:
    -do the big 3 as your main exercises, bodyweight exercises as your secondary.
    -make sure your protein and carb intake are on point.
    -rather workout harder and more intense for a short period of time than hours of bs (but this is also just my opinion though).
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  12. #12
    Banned sooby's Avatar
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    8 weeks? try several years
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  13. #13
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    All of the above.
    You need to be weighing yourself more frequently. The scale will pick up on changes before you do.
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  14. #14
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    Originally Posted by Farley1324 View Post
    FWIW I've read on here a rule of thumb that seems about right for most dedicated, natural trainees, when they start...figure 3 months to see physical changes that you notice, and closer to a year for physical changes that other people will notice through casual observation
    Doing everything right as well..

    I'd probably double each of those on average

    Edit: you already specified dedicated... Silly me
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  15. #15
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    Originally Posted by WolfRose7 View Post
    Doing everything right as well..

    I'd probably double each of those on average

    Edit: you already specified dedicated... Silly me
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  16. #16
    Registered User Walt10's Avatar
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    Originally Posted by LubitelPelmen View Post
    bro no offense but you really got to quit the machines if you want to gain muscle mass (as these are mostly for little girls, old people, handicapped ones and people recovering from a injury imo) and start doing more combound exercises.
    what are your exact fitness goals atm anyway?

    if you want to gain some muscle mass:
    -do the big 3 as your main exercises, bodyweight exercises as your secondary.
    -make sure your protein and carb intake are on point.
    -rather workout harder and more intense for a short period of time than hours of bs (but this is also just my opinion though).
    Hey thanks for your advice! my goal is literally to just gain muscle and get bigger, ive been pretty small on verge of scrawny my whole life and want to change that. Also if I added squats to my leg workout as a compound movement, which machine exercise would you recommend taking out?
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