time taken to see change

[int3l]

Hey just out of curiosity how long does it usually take to see some change? i did some online thing and it said my body type is like a mix between a Endomorph and a Mesomorph and i work out pretty often but i'm not seeing alot of visible gains...like i also know that if i burn off some fat i'll probably see it but the muscle mass is a little low in my opinion. it's also been about 2 months now since i've started to go workout with a plan, before that it was like a month or 2 of just doing random stuff.


for my diet it usually goes something like:

morning: toast, eggs, vege
or white rice with black/brown seeds and serving of vegetable and meats

lunch: tuna sandwhich or red meat + on workout days: protein +whey powder . (it's like an already mixed combo)
or chicken breast, or chicken sandwhich

dinner: red meat, taters, vege, fruit

yeah that's pretty much it with some water. how much is a gallon anyway? in litres...
with red meat it'll either be like beef, lamb, the occasional pork rashes etc.

with visible gains i'm talking about chest, stomach and stuff cause with my arms they have gotten more defined i guess and my strength overall has increased.

legs..i'm mainly doing hack squats but i'm finding them to do it every 3 days like my program wants me to. it's a total body workout. mon, wed, fri.

yeah so i was wondering how long it usually takes.

 

[donjuanjovi]

Eat more often. Every two to three hours if you can. Stay away from simple carbs, and stay away from carbs all together a few hours before bed time. Drink lots of water (1 US Gallon = 3.8L, 1 Imperial Gallon = 4.5L)

Post your routine in more detail. I'm not a huge fan of total body routines but lets see what it looks like.

 

[int3l]

Exercises per Session: 6
Sets per Muscle Group: 2-4
Reps per Exercise: 5-18
Rest between sets for the same muscle group: 60-120 seconds, and 120-240 seconds (antagonist training)


compound***
Chest: Incline, flat, decline barbell or dumbbell bench presses. Wide-grip dips.

Back: Upright or horizontal rows. Pull-ups or pulldowns with pronated, semi-supinated, and supinated grips.

Deltoids: Standing or seated military presses with a barbell or dumbbells utilizing pronated, semi-supinated or supinated hand positions.

Quads: High-bar full barbell squats, hack squats or front squats.

Lower Back/Hips: Traditional and/or sumo-style deadlifts or Good Mornings. Power cleans or snatches.

iso***
Biceps: Barbell curls, hammer curls or preacher curls.

Triceps: Lying barbell or dumbbell triceps extensions, and pronated or supinated grip pressdowns.

Deltoids: Front, side or rear dumbbell raises.

that's a general idea.
btw why does everyone seem to dislike the idea of a total?

 

[mrRuckus]

I'm not a huge fan of total body routines

Based on what?

 

[donjuanjovi]

Based on what?

I just don't personally like them. In no way was I trying to imply that they are less effective than splits. They're just not for me.

Poor wording on my part.

 

[EFFORT]

1. Eat 2g proteinxbodyweight everyday, if you can tolerate carbs well keep them high


2. Let that routine go



3. Use the routine from Starting Strength or the idiots guide to growth

 

[monas7]

I think if you are just starting out, a split routine is easier to get into a routine and build up some strength and gains than a total body routine

When you are starting off, then as long as you are eating enough, lifting heavy enough (*within the bounds of good form*) and getting enough rest and sleep, then you will make gains. If you aren't noticing gains then one of the above three factors is missing.

Sometimes you see workout journals with people showing "in twelve weeks I went from this to this" and the gains look pretty impressive - in 12 weeks you can gain quite a lot because your body gains fastest when you first start a disciplined programme. After that the gains slow down and you will start to plateau, this is where you have to start catching your body out and keeping it guessing by changing your workout if you want to make more gains....at this point things like total body workouts might be useful, you can research the information on the internet through google.

 

[6-heads lewis]

I think if you are just starting out, a split routine is easier to get into a routine and build up some strength and gains than a total body routine

...

Based on what?

 

[stronglifts]

Hey just out of curiosity how long does it usually take to see some change? i did some online thing and it said my body type is like a mix between a Endomorph and a Mesomorph and i work out pretty often but i'm not seeing alot of visible gains...like i also know that if i burn off some fat i'll probably see it but the muscle mass is a little low in my opinion. it's also been about 2 months now since i've started to go workout with a plan, before that it was like a month or 2 of just doing random stuff.


for my diet it usually goes something like:

morning: toast, eggs, vege
or white rice with black/brown seeds and serving of vegetable and meats

lunch: tuna sandwhich or red meat + on workout days: protein +whey powder . (it's like an already mixed combo)
or chicken breast, or chicken sandwhich

dinner: red meat, taters, vege, fruit

yeah that's pretty much it with some water. how much is a gallon anyway? in litres...
with red meat it'll either be like beef, lamb, the occasional pork rashes etc.

with visible gains i'm talking about chest, stomach and stuff cause with my arms they have gotten more defined i guess and my strength overall has increased.

legs..i'm mainly doing hack squats but i'm finding them to do it every 3 days like my program wants me to. it's a total body workout. mon, wed, fri.

yeah so i was wondering how long it usually takes.

I got my brother under my tutory right now. He has lifted weights several times, but never longer than a few months & never seriously. Last time he lifted weights was 4 years ago.

He started May 27th. He's doing a simple routine involving squats (3times a week), deadlifts, bench press, press,... Now, almost 1 month later, people already ask him if he started working out. He doesn't pay much attention to his diet (want him to keep it simple), I just tell him to drink milk, to eat when he gets up & eat after his training.

This is simple but works. He will be hitting a bodyweight squat & 220lbs deadlift soon. This in less than 2 months training.

It all depends on your dedication & the program you're on. Check Starting Strength if you want results.

 

[stronglifts]

I think if you are just starting out, a split routine is easier to get into a routine and build up some strength and gains than a total body routine

First months should be spend building a solid conditioning base & learning the technique on the main lifts. Squat, deadlifts, rows, chinups, pullups, bench press, press. That's all one needs.