I work out about 3 days a week. Every time I go I start off like this
Running for 2 miles about 15 minutes
Machine chest workout
Back workout
Shoulders/Triceps, incline
Biceps
Abs
Is there anything wrong with my workout? I do these 3 days a week and i try to change the mode of the workout after like a month, so instead of benching, i use machines for chest and switch after a month
{ 3 comments… read them below or add one }
It’s a plateau. Just switching between 2 workouts every month won’t stop it. You will probably have to start doing an entirely different exercise for your chest to start noticing results again. Your body adapts to your routine and doesn’t need to build any more muscle. Look at it this way. In school you had to learn to do math, lets say basic algebra. You had to learn it, and over a period of time you learned more and more, until you knew everything about algebra. If your teacher kept giving you the same basic algebra problems for the rest of the year, you’re not going to learn anything more, just maintain what you already know. That’s as best as I can word it.
Is there anything wrong with it?
SERIOUSLY???????????????????????????????
well lets start
1…results are dependant on you eating right and nowhere do I see mention of a healthy breakfast, healthy meals or snacks, your pre and post workout nutrition…do yourself a favor and search “john berardi” you’ll learn something
2…you NEED to do legs…this means squats, lunges, jump squats, deadlifts…NOT leg extensions, leg curls and running…although running is a great workout it is completely different from the above mentioned exercises
3…to be honest it simply sounds like you’re unaware of more things than I can even cover in this message….to get a good idea where to begin and how to progress….search “chad waterbury” and read everything you can by him as he knows more about exercise science than anyone you’ll ever meet
You are doing many things wrong, starting with your 2 mile run that’s actually depleting ur glycogen levels that you need to lift. Do cardio after it burs better quality fat.
Also I’m getting the impression that ur not working out hard enough. Sorry to say that but come on man you gotta work out like an animal, if u’ve done that u would have got bigger.
Anyways I’m here now to tell you how to do it…..
To Get BIG…you gotta Eat, Sleep, & Lift.
Try Compound exercises: Squats, Bench Press, Pull/Chin ups, Bentover Rows, Military Presses, Deadlifts.
Compound exercises move the body through more than one joint movement,
if you’re main goal is to build muscle, you should use compound exercises as the main focul point of your weight training program. Compound exercises allow you to lift heavier weights and work more muscle groups at the same time than isolation exercises. This saves you precious time in the gym while stimulating the maximum amount of muscle fibers.
Body Part Associated Compound Exercises
Shoulders: Military Press, Hang Clean and Press, Arnold Press
Arms: Close-Grip Chin-Up (w/palms facing toward your face), Dips, Close-Grip Pushup, Twisting Dumbbell Curl
Legs: Barbell Squat, Deadlift, Lunges
Back: Chin-Up, Pull-Down, Deadlift, Row
Chest: Push-Up, Dips, Bench Press
Now remember ALL this hard work can go down the drai if your not eating properly or enough to feed your muscle….I hope u know u gotta feed ur muscle for it to grow.
Good Luck,
Hope this helps