Trying to build large muscle.?!


Question: I'm 5'4 I was 135 pounds last time I was weighed. I have broad shoulders which has always given me a built look. I do basic weight training (Curls, Lat Pull Downs, Rows, Leg Curls and Extensions, Bench Press etc.) I have muscle building just not going as fast as I thought. I was wondering what the best exercises and weights would be for someone like me.
I do standing Barbell Bicep Curls, Preacher Curls, Chins and Shrugs all at 30 lbs.
I do Skull Crushers and forearm extensions at 20 lbs.
I do lat pulldowns at 45 pounds (most I can fit, I use a bench at home).
Narrow grip Bench Press, Bench Press, Incline Bench press at 50 lbs.
Leg extensions and curls at 30 lbs.
All of them for 4 sets of 12 with 10 sec rest in between.
My routine is probably flugged by any standards but I don't really have any guidelines to go by so I've just been lifting and lifting, but it hasn't been getting any easier which brings me here.

I'd really appreciate it if anyone can help. Peace .\/,,


Answers: I'm 5'4 I was 135 pounds last time I was weighed. I have broad shoulders which has always given me a built look. I do basic weight training (Curls, Lat Pull Downs, Rows, Leg Curls and Extensions, Bench Press etc.) I have muscle building just not going as fast as I thought. I was wondering what the best exercises and weights would be for someone like me.
I do standing Barbell Bicep Curls, Preacher Curls, Chins and Shrugs all at 30 lbs.
I do Skull Crushers and forearm extensions at 20 lbs.
I do lat pulldowns at 45 pounds (most I can fit, I use a bench at home).
Narrow grip Bench Press, Bench Press, Incline Bench press at 50 lbs.
Leg extensions and curls at 30 lbs.
All of them for 4 sets of 12 with 10 sec rest in between.
My routine is probably flugged by any standards but I don't really have any guidelines to go by so I've just been lifting and lifting, but it hasn't been getting any easier which brings me here.

I'd really appreciate it if anyone can help. Peace .\/,,

Try this routine. With every exercise use a weight that you can only do 15 reps with on the first set. Always lift til failure.
2 or more exercises per body part
4 sets per exercise
8-15 reps per set
30 - 60 seconds rest between sets.
On your first set you should only be able to do 15 reps, for the next set you wont be able to do as much but go for 12 reps, then 10 in the 3rd set and 8 in the fourth. keep strict form until you can do any more, then cheat or get help to push out the last few reps. Do all repetitions slowly, because it is the time spent under tension that helps build muscle not the amount of reps.
Try this training split.
Day 1. Chest and Triceps
Day 2. Back and biceps
Day 3. Quads and calves
Day 4. Hamstrings and shoulders.
Check out all the exercises for these, but opt for free weights when possible.
Increase the intensity (up the weight, amount of sets or exercises, or decrease time between sets) every 2 weeks, this is probably the main reason you havent grown much, because you havent kept pushing yourself enough.
If your sore afterwards it is a good thing, if it isnt sore you havent done anything.
Eat lots of protein and other good foods, and get plenty of sleep

if you are trying to build large muscle, u have to take your reps down and put more weight on...your not getting the desired results because your toning not building pure muscle





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