Lacking good advice towards a well built body. HELP!

C

chadwick

0
Right here's my long rant.

I am a 20 year old male, 5''9 and have been going to the gym for around 5 to 6 months now. Yet I'm struggling to get any muscle size or toning on most of my body (sspecifiacally my chest and shoulders). I am apalled to say that my actual body weight is extremely low :( a ridiculous 8st 10...

After the first 2 months or so, I noticed my biceps and triceps ripping very nicely, and was pleased with these results. But i didn't find any difference within my chest, back and shoulders. I took protien shake for a few months but have given it up due to lack of money.

Before i started hitting the gym, I was very skinny(and still am i guess). For a few months i went to the gym for around 3 hours every weekday...then i slacked abit and it turned into a few days a week.

I attend the gym with my good friend and he gives me different advice all the time...he is quite toned and has a good muscle mass.
My friend suggested we both change our schedule to working on different muscle groups different days. - Chest and abs one day. Then overall arms and back on the following day. Rinse and repeat.

I have not had any new results for months now and I need new advice on what to change. Should i just go a few days a week for couple hours?? Go everyday for an hour??

Please any advice would be much appreciated, thanks!
 
If you're not eating in excess of what you require for maintenance, you're going to have trouble growing. Also, 3 hours a day training is probably too excessive to be productive. Generally speaking, you want to do some good, quality work, in as little time as possible.

If you want to build muscle, firstly accept that you probably won't appear toned up front. While it is possible (especially in the early stages of a person's training lifetime) to build muscle and lose fat (or at least not gain fat) at the same time, you'll often find that the energy requirements to increase muscle mass will result in some fat gain as well. But once you have more muscle, it'll be easier to lose the fat you've gained.

Next, realise that while you won't gain muscle without a good program, you REALLY won't gain muscle without adequate nutrition. For most guys, this means 3,000+kcal daily, including 1-2g protein/kg bodyweight. A protein shake might give you enough protein, but may not give you enough actual energy to fuel growth.

As for your program, fullbody with 3-5 exercises/session, 3 non-consecutive days a week, aiming to be in and out of the gym in an hour, increasing the amount of weight lifted or number of reps or number of sets every session will get your muscles stimulated for growth.
 
Brilliant, thanks alot goldfish.

One other question - is a full body workout a few times a week more effective than working on different muscle groups each day??
 
for a natural imo yes.
 
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