Somebody please HELP me!

sxi16v

Hey peeps!

I am a 23 yr old male, who has joined a gym last yr and was very keen to do bodybuilding but I have lost motivation and getting very fustrated with the dissapointing results that im not achieving, Plz can somebody help me achieve my goal of gaining muscle mass!..

I am 6ft 4, slim and weight 12 stone.

My m8 has also taken up weight training, but he has taken steriods of dianoble and S1+ which is a local spray with is applied to the body. I do not wish to follow in his foot steps as I believe that is the easy way of achieving body mass.

I get very tired when i lift weights and feel that i havent achieved anything at the gym. I never last more that 30 mins at the most at the gym. Is there any suppliments that i need to take to improve my endurance?? such as creatine?

This is my program that i have currently done at the gym, but never keep to reps that are shown due to exhaustion.

cable cross overs 4 x 8 15kg
Machine shoulder 4 x 8 10kg
Chest Machine 4 x 8 15kg
Lat pull down 4 x 8 50kg
dumbell curl 4 x 8 12.5kg
Squat 4 x 8 20kg

If this program isnt enough, can anyone give me a good program to follow that will eventually give me good result.

Cheers for everyone for taking there time looking at my post

mutley

Hi sxi16v,
There are a few universal rules. You need to be training;

1. With the right intensity 2. Consistently 3. With the right mental atitude.

That means that you need to be really pushing yourself whenever you workout. As well as posting on this forum, I'd recommend chatting to someone down your local gym. Pick someone who looks good, I am sure the'll be flattered

Ask them about form, they'll make sure you are doing enough.

That said, if you are tired, then I reckon it's probably your diet. Diet plays a massive factor in growing. Why don't you post your diet on the forum

Anonymous

Hi Sxi16v,

Hang in there mate, you're doing fine!

You say that you can only do 30mins in the gym - that is OK, your natural levels of growth hormone peak around 30-45mins during intense exercise then start to taper off after about 1hr - so doing 30 mins is probably optimal for growth.

As Mutley says try and get encouragement from other gym users, to 'break the ice' try something like "Have you finished on the bench mate?" or "Alright Bud, how's it going?" that sorta thing, you'll soon be chatting with other gym users which usually reults in learning new ways of lifting etc.

Also, check out your nutrition, try to eat a ton of protein med carbs and low fat this way you'll put some lean size on.
Try to eat things like chicken/beef/tuna/salmon on a daily basis - a typical meal could be :

Baked potato with grilled chicken breast, salad and cottage cheese.

Don't try and eat too much in one go, it's better to spread your meals out over the course of the day, ie 5-8 small meals a day, this'll amp up your metabolism whilst providing your body with everything it needs to grow on a continual basis.
As far as supplements go I would just say grab some whey protein powder mix it with a pint of milk and drink three times a day (you can class this as one of your meals) with another protein shake immeadiately after training but mixed with lucozade - the simple carbs in the drink'll 'force' the whey into your muscles.

Finally (you'll be glad to know!!!) your workout looks fine, I started with pretty much the same workout and you will progress, I know it can be tough sometimes but you'll get there mate!

Sorry for the long post but hope it helps.

Cheers,

LM

tissue

m8t u will get there im 16 and im 6ft 3 and weigh 12 stone and i stated when i was 15 and then i only weighed 9 and half and i am gaining and i just baught myself some reflex instant mass and some san v12 creatine but i hvent used it yet if u are determind u will get there i finde if u hve a buddy to train with u get alot more motivation to push yourself i usally hve a litle competion its always fun lol

sxi16v

Thanks guys for your replies, much appreciated! I will now take your advice and apply it and hopefully gain some results!

themule

Hi mate, welcome to the board, i agree with LM, creatine will help, but to me its got poor diet written all over it, not enough carb loading, and a serious amount of eating needs to be done, chuck in 3-4 protein shakes, between meals, if you can manage, i reckon if you tinker with the diet it will sort you out. Let us know how you go.





Dave.

Benj

One question mate, do you do all of that in workout?

I know after i've squatted, i cant be bothered going an doing another exercise, good job I only do 3 on leg days.

You ever tried a split routine?