First of all,i weigh 11.3 stone and i am 5 foot 8 in height.Im pretty well built.I play sports so i mostly relied on training to build up muscle but i got my own weights a few months ago.At first i just did bench presses every day.Now i do about 5 different excercises every day.I do excercises for my upper body(chest,shoulder,biceps etc).I dont bother with my legs because i play soccer and training and playing matches should be enough for them.Heres what weight training i do every evening:

I usually start with the barbell.I have 23 kgs in weight attached to it.I could go higher but i dont have a bench.Im afraid of doing myself an injury if i lift a higher weight and i get tired.I lie on the ground to do bench presses.

I do 2 or 3(depending on how i feel) sets of 50 reps each for bench presses.

I do 2 sets of 20 reps each for shoulder presses

Then i move from the barbell to the dumbell and do the following.I have about 10 kg in weights attached to each dumbell.

I do 2 sets of 60 reps each of pull ups.

I do 2 or 3 sets of 50 reps each of Alternate curls.

I do 2 sets of 40 reps each of Alternate shoulder presses

I might add some other excercise into that.

Im not that well up on weight training so sorry if this doesnt make sense.

Anyone?

So are you trying to build muscle or endurance? From what I read it looks like endurance. 50 reps is excessive and the problem here is that youre muscles will get used to the set of weights you are performing and you won't grow any muscles. The muscles will learn to cope with the 50 reps instead or tearing muscle fiber. To ghrow muscle you need to tear your muscles the only way is to do different sets or exercises and increasing the weights in your barbell/dumbbell.

It is very simple, the hard part in my opinion is keeping in check your diet.

p.s" lying on the ground is not the same as being on a bench since you can't really go all the way down with a barbell. If you are serious about conditioning/building muscles invest in a bench or create one.

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I want to build up muscle.I guess the way im using the barbell isnt great.What about the dumb bell excercises im doing

add more weights and do less reps, so like ya strugglin when ya get to like 10, and make sure you get enough food, if u search in this forum there is a lot of questions answered on this subject and should sort you out.. cuz i prob asked half the questions my self or browse this site and go to the forum on www.myprotein.co.uk, have a good read,good luck and be cool, u.. be cool

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ItsmeyaC - been viewing this shit since '99, and I aint lyin'

You want to build muscle you need to add weight and start taking suppliments. Suppliments as in Protein (whey preferably), Multi-vitamin, and I would take creatine. Check out this forum at forum.bodybuilding.com and they have many hints to create more muscle. Now you need to do different types of workout and not the same thing day in and day out. Like I said earlier, your body will get used to those workouts and will not grow any muscle. Here is a good page for new techniques and what those technoiques are helping you in. http://www.building-muscle101.com/we...-exercise.html

Any more questions fire away. btw dumbell/barbell sets are too excessive and are not really helping you out in your goal. To build muscle you need top tear the fibers in your muscle. If you can do a 1 set 13 reps that means you are not putting more weight. PUT THAT SOME BITCH MORE WEIGHT!!!!!

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Thanks for the help.appreciate it.

I kinda missed that thread but well.

First of all, no u don't need supliments to build up. Second, as long as you don't do serious weight lifting, you don't need supliments at all. third - u gotta ask yourself, what's ypur goal. That's what's I'm missin here. U just wanna stay in shape or do you want to actually build up muscles?

If you wanna build up, we gonna change your routine plus you'd be willing to invest a lil. To do bench press lyin on the ground won't really get it done.
Plus to lift everyday is not really good nor necessary. If you do serious weightliftin you gotta give your muscles rest. If you do it the right way, you can build up while liftin twice a week.

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