Could you check out my workout and comment a bit ?

[Charisma]

Hey,

I'm not a beginner or anything. I do this exercises long the side with my sport. But since I don't have time left on my hands the last couple of years to waste 2hrs a day in a gym I work out at home. So that will explain the vast body weight exercises.

I would like to have some tips on increasing my muscle size. I think I came to the max or something, or at least that it could go faster if I ate different stuff.

I'm not a vegetarian, so I eat meat once ina while etc... Don't drink to much ccoca cola.

So the workout :

-Every three days I go running, for longer then half an hour to make sure I burned some fat (which is needed for my sport, and also it helps showing your abs )
-20-20-20 situps
-idem crunches
-idem pushups
-idem triceps exercise, using body weight (put your feet on a chair or something, hold your hands on something elevated, so you are now floating above the ground with only hands and legs holding you up. Then go as deep as you can and go back up, stressing the triceps.
-idem shoulder exercise
-idem traps exercise (shrugging your shoulders while holding heavy object)
-For the biceps I actually lift up an old chair lol. It's not too heavy, but heavy enough so at the end of 20 I feel that I did what I could. And as I was told that's how you know if the weight is enough.
-idem different triceps exercise
-idem leg lifts for the lower/mid abs
-shoulder exercise with dumbels
-back exercise
-back exercise

------------

Results :
All my muscles are well defined in comparison to my college mates and sparring partners.
But my abs just don't peek out the way I want too. Maybe somebody has some good tips.
Also my pecks are defined nicely, but just not growing anymore. I'm not going for a bodybuyilder body, but just a little broader you know. I upgraded my weights yet get no results. I do get alot stronger, that I notice doing pushups etc... but they just aren't getting any bigger anymore.

Maybe somebody could point out mistakes, tips, personal experience with any of my problems.

Thanks

 

[DJLiquid]

You mentioned sparring...are you a boxer?...if so...then I would suggest just hitting the heavy bag...and increasing your calorie intake...mainly protein....and clean carbs....the thing is that it is difficult to gain size...when you do so much cardio....can you stop doing cardio?....to gain size I would suggest stopping all cardio...increase calorie intake...and increasing weight in your exercises...maybe getting a work out partner...to sit on your back when you do push ups...etc....

 

[Charisma]

Yeah I am. And ok I will do that. I heraed a friend talking about 'proteine shakes' that he had to take cause he was SO thin. I'm twice his size almost so I can see why he needs it. But I don't like all those artificel things, I always think there'll be side-effects that are unwanted. Like the cancer thing from steroids and ****. So do you know some food I could eat and afford on a daily basis to increase proteine intake ?

 

[Neo]

what's all this -idem stuff?
-back exercise :: which one?

drop the situps, get a bench for your home, cut down workouts to 1 hr MAX

diet you can work on yourself, try a 40:40:20 PCF split, drink 4litres of water a day

 

[Charisma]

idem = 20/20/20 reps..

And I don't understand a single thing of what you just said there Neo ;à I don't kno what those abreviations mean.

 

[Neo]

so 3 sets of 20 reps? thats too much, you gotta find a way to increase resistance so you can barely do 6-8 reps.

As for my previous post:
Which back exercise were you talking about? Saying back exercise means zilch to me.

Situps are a rather pointless exercise, drop them. You need to get some free weights, so either join a gym or buy a bench and weights for your home.

Don't do 2 hour workouts, 1 hour should be your maximum.

As for your diet, you should work on that yourself, read the stickies, go to forum.bodybuilding.com, and use the search feature of this forum. Try a 40/40/20 Protein/Carbs/Fat split (this is in percentages, check the bodybuilding.com forums for more info).

Finally, drink 4 litres ( 1 gallon) of water a day.

 

[Charisma]

It doesn't take 2 hours, I said I don't want to waste 2 hours in a gym, so I train at home.

Back exercises :

Lay flat on the ground, lift your torso up, 15/15:10 (so I'll try to add weights from now on, thanks for that)
And then the stuff for the back of your shoulders, where you stand like you're gonne take a sjit, bend over a little, and do that 'spread' movement with dumbels.
Then another exercise to keep a straight back, that I got from my kinesist.

 

[Neo]

Find out the names of the exercises you're doing. To build your shoulders i'd strongly recommend standing military press, preferably with dumbells.

As for your back exercise, it sounds more like a stretch than an exercise to me, do a real back exercise like chin ups or deadlifts.

exrx.net and bodybuilding.com have info on how to carry out the exercises.

 

[DJLiquid]

Originally posted by Charisma
Yeah I am. And ok I will do that. I heraed a friend talking about 'proteine shakes' that he had to take cause he was SO thin. I'm twice his size almost so I can see why he needs it. But I don't like all those artificel things, I always think there'll be side-effects that are unwanted. Like the cancer thing from steroids and ****. So do you know some food I could eat and afford on a daily basis to increase proteine intake ?

Tuna fish and chicken breasts are good sources of protein....

 

[Neo]

Originally posted by Charisma
Yeah I am. And ok I will do that. I heraed a friend talking about 'proteine shakes' that he had to take cause he was SO thin. I'm twice his size almost so I can see why he needs it. But I don't like all those artificel things, I always think there'll be side-effects that are unwanted. Like the cancer thing from steroids and ****. So do you know some food I could eat and afford on a daily basis to increase proteine intake ?

Protein isn't really artificial, it's made from the whey that's taken out of milk when making it into cheese. As for steroids and cancer, this is the first time i've heard about it, got any links to back it up?

 

[Charisma]

Wouldn't know of any, but I'm sure there's plenty of them to find with google. It's my sport doc that warned me. I asked for the side-effects, and cancer was one possibility, of many many many unwanted.

 

[Neo]

A lot of sport-doc's talk through their asses, ask him for any evidence/studies to support his claims.

 

[Charisma]

http://www.nfpt.com/Library/Articles/dangrs.html

Steroids and cancer
Steroids are cancer promoters for both liver and kidney cancer. Oral steroids are particularly implicated. In the past few years, 14 athletes taking anabolic steroids have had hepatocellular (liver) cancer. All were on oral steroids.

All anabolic steroids are based on testosterone. If you took testosterone by mouth (orally), most of it would be destroyed as soon as it got to the liver, in fact, the stomach acid would destroy most of it before it got into the blood. To offset this, biochemists rearranged the basic testosterone structure to emphasize its anabolic, or buildup properties and prevent destruction in the liver.

It’s the steroid retention in the liver that causes problems, including cancer. Fully 80 percent of athletes using steroids show biochemical abnormalities of the liver. Although all oral, or 17-alkylated steroids are capable of inducing liver cancer, the so-called high androgens, such as Anadrol-50 and Halotestin are particularly potent in this effect.

Even if steroids don’t promote cancer, they can cause a condition called peliosis hepatitis, which are blood-filled cysts in the liver that often predispose to liver failure. So far this particular condition has only been seen in hospital patients on long-term steroid therapy. None of these patients were bodybuilders.

Two bodybuilders are on record as having died from a type of kidney tumor called Wilm’s tumor. This is generally a congenital type of tumor that usually shows up before the age of six. Since both bodybuilders were in their late ’30s when they died, their cases are considered unusual. Some people have linked the deaths of these two men to the use of steroids, but this has never been conclusively shown—although it’s certainly possible

My Doc treats our national soccer team, he doens't talk out of his ass I hope