I am 19 years old, 6'2, and my weight ranges from 190~194 lbs. I have been going to the gym regularly for about a year now. My routine is as follows:
Monday - chest and triceps
Tuesday - core
Wednesday - biceps and lats
Thursday - core/legs
Friday - Shoulders
Typically I do 3~4 exercises for each muscle group. So on monday's, I do 4 exercises for chest, AND 4 for triceps.
I'm not a pro, but I know what I'm doing in the gym...I'm not some kid coming on here wondering "how long will it take me to get buff?"
I started off bench pressing 135 lbs, and now I am at around 185 lbs x 6~8 reps. In the past few months, however, my bench press hasn't seen any gains at all. I have been stuck on this weight for quite some time, despite changing my routine various times. What things can I do to help bring my bench up? My goal would be able to bench 225 lbs x 6 reps..I realize this will take time, but I have been stuck for so long...how long SHOULD it take me to get up to that weight?
A couple years ago I weighed about 160 lbs, and now I weigh about 190 lbs, but I have been at my current weight for a year now...the most i have weighed in the past year is 194 lbs, and the least, 188 lbs. I would like to be 200 lbs, and while I could eat more, I already eat a fair amount as it is, and I still don't gain a pound. My diet isn't great, but it's not terrible. Many of you will say I need a better diet, but must i find an absolutely perfect diet in order to see some gains? Any suggestions to gain some (serious) weight? And how long should it take me get to the the 200~205 lb range?
My overall arm size isn't too big...my arms aren't small, but shoulders, triceps and biceps in general don't have a lot of mass on them. My form for all exercises isn't too bad, but I suppose it could be better. If I were to perfect my form, my weight would decrease, and I personally don't feel that the trade off is necessary. What can I do to gain some overall mass for my shoulders, biceps, and triceps? Weight wise, I can push a fair a mount, my bicep curl is 45 lbs x 6~7 dumbbells (with pretty good form), shoulder press is 65 lbs x 6~8 dumbbells (with pretty good form), and skull crusher is about 70 lbs EZ bar (total weight) with good form. These numbers are just to give you an idea of where I'm at, I know these numbers aren't huge, but for me I'm satisfied with them. What I'm not satisfied with is the look and size of my muscles. How can I increase my overall arm and shoulder size? I suppose this question can be related to the last one (weight gain).
So, to recap, questions are aimed at bench press increase, weight gain, and increase in overall arm size.
Given the above information, can anyone make suggestions? Thank you all in advance for you help!
Oh, and i forgot to mention, i took whey isolate protein for about a 1~1.5 months, then ran out, and I didn't see any benefits at all.
oh, and to those of you who just say i should buy some product or eat more or change up my routine, and I will see gains in 6 months, I have been waiting 6 months for a while...I feel like I haven't gotten any bigger in comparison to what i was 8 months ago. I'm looking for some elaborate answers.
Monday - chest and triceps
Tuesday - core
Wednesday - biceps and lats
Thursday - core/legs
Friday - Shoulders
Typically I do 3~4 exercises for each muscle group. So on monday's, I do 4 exercises for chest, AND 4 for triceps.
I'm not a pro, but I know what I'm doing in the gym...I'm not some kid coming on here wondering "how long will it take me to get buff?"
I started off bench pressing 135 lbs, and now I am at around 185 lbs x 6~8 reps. In the past few months, however, my bench press hasn't seen any gains at all. I have been stuck on this weight for quite some time, despite changing my routine various times. What things can I do to help bring my bench up? My goal would be able to bench 225 lbs x 6 reps..I realize this will take time, but I have been stuck for so long...how long SHOULD it take me to get up to that weight?
A couple years ago I weighed about 160 lbs, and now I weigh about 190 lbs, but I have been at my current weight for a year now...the most i have weighed in the past year is 194 lbs, and the least, 188 lbs. I would like to be 200 lbs, and while I could eat more, I already eat a fair amount as it is, and I still don't gain a pound. My diet isn't great, but it's not terrible. Many of you will say I need a better diet, but must i find an absolutely perfect diet in order to see some gains? Any suggestions to gain some (serious) weight? And how long should it take me get to the the 200~205 lb range?
My overall arm size isn't too big...my arms aren't small, but shoulders, triceps and biceps in general don't have a lot of mass on them. My form for all exercises isn't too bad, but I suppose it could be better. If I were to perfect my form, my weight would decrease, and I personally don't feel that the trade off is necessary. What can I do to gain some overall mass for my shoulders, biceps, and triceps? Weight wise, I can push a fair a mount, my bicep curl is 45 lbs x 6~7 dumbbells (with pretty good form), shoulder press is 65 lbs x 6~8 dumbbells (with pretty good form), and skull crusher is about 70 lbs EZ bar (total weight) with good form. These numbers are just to give you an idea of where I'm at, I know these numbers aren't huge, but for me I'm satisfied with them. What I'm not satisfied with is the look and size of my muscles. How can I increase my overall arm and shoulder size? I suppose this question can be related to the last one (weight gain).
So, to recap, questions are aimed at bench press increase, weight gain, and increase in overall arm size.
Given the above information, can anyone make suggestions? Thank you all in advance for you help!
Oh, and i forgot to mention, i took whey isolate protein for about a 1~1.5 months, then ran out, and I didn't see any benefits at all.
oh, and to those of you who just say i should buy some product or eat more or change up my routine, and I will see gains in 6 months, I have been waiting 6 months for a while...I feel like I haven't gotten any bigger in comparison to what i was 8 months ago. I'm looking for some elaborate answers.