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Thread: Building Muscle

  1. #1
    Registered User oakley1993's Avatar
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    Building Muscle

    I have been going to the gym for about 10 years now. I am always in quite reasonable shape. but struggle to build muscle or get bigger. can anyone give me some advice on this?

    I am trying to do more Squats and Deadlifts. but 2 year ago when doing squats I went down badly and got sciatica. so once in a while when doing squats deadlifts or even running my lower back starts to ache again. can anyone give me some advice on improving my deadlifts and squats.

    for legs I have done:

    Squat 5 sets of 5 with 10Kg on each side

    DeadLift 5 sets of 5 with 15Kg on each side

    leg extension 5 sets of 5 32Kg ( machine )

    Leg curl 5 sets of 5 32Kg ( machine )


    For chest/ tris

    Dumbbell chest press 3 sets of 8 ( 20Kg)

    Dumbbell chest press incline 3 sets of 8 ( 16Kg )

    dumbbell chest press decline 3 sets of 8 ( 16kg )

    Cable machine flys 3 sets of 8 ( 45Kg )

    Cable press 3 sets of 8 ( 45Kg )

    Skull crushers 3 sets of 8 ( 16kg)


    for back/bis

    Dumbell Row 3 sets of 8 each side ( 24Kg )

    Seated row 3 sets of 8 (52Kg) machine

    Lat pull down 3 sets of 8

    Ez bar curl 3 sets of 8

    Dumbbell curl 3 sets of 8

    Preacher curls 3 sets of 8


    Shoulders

    Arnold press 3 sets of 8

    Dumbbell front raise 3 sets of 8

    Dumbbell lateral raise 3 sets of 8

    EZ bar lift 3 sets of 8

    Shrugs 3 sets of 8 each side

    what do people think of these work outs and would there be anything you would change or do different
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  2. #2
    Registered User EliKoehn's Avatar
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    Lose the machines, start adding weight to the bar, and eat more.

    I also got sciatica on the way up on squats and deadlifts. If your form is correct, it's most likely just a concomitant pain from the stress of the weight.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  3. #3
    Han shot first! TolerantLactose's Avatar
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    That's a lot of exercises to be doing at such light weights. Simplify your workout until you build a baseline of strength and movement proficiency. Post form check videos for more specific advice.
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