newbie

[rray8028]

I am 5'8 185 I been working out 3 days a weeks for almost 2 years and I haven't really been noticing any difference in my frame so I'm looking for something 2 help me out

[powerman]

Welcome to SW..rray you a south sider or north sider? What type of lifting routine are you doing now? Tried sending you a PM you have it disabled..If want some help with your training send me a PM bro..Why only 3 days a week of liftin?We can help you with your training if you post up your current routine we can assit you with some changes

[rray8028]

I live on the southside I workout 3 times a week on monday I do back n biceps. Back, pulldowns,stiff arm pulldown,seated lat rows,bent over rows,Biceps standing bicep curl,lying bicep curl. I start the first week 4 sets of 6reps then the following week I do 4 sets of 8reps then the following 4 sets of 10 then 4 sets of 12 reps the following week I add 10 more lbs 2 each execise
Wednesday Legs n Abs leg press,leg curl,leg ext,squat,A sea
ted abdominal crunch,reverve crunch. Friday Chest,shoulders,triceps bench press,chest fly,decline bench press,Shoulders seated shoulder press,rear detoids rows,scapular protaction,Triceps seated tricep ext,tricep pushdown

[powerman]

Originally Posted by rray8028

I live on the southside I workout 3 times a week on monday I do back n biceps. Back, pulldowns,stiff arm pulldown,seated lat rows,bent over rows,Biceps standing bicep curl,lying bicep curl. I start the first week 4 sets of 6reps then the following week I do 4 sets of 8reps then the following 4 sets of 10 then 4 sets of 12 reps the following week I add 10 more lbs 2 each execise
Wednesday Legs n Abs leg press,leg curl,leg ext,squat,A sea
ted abdominal crunch,reverve crunch. Friday Chest,shoulders,triceps bench press,chest fly,decline bench press,Shoulders seated shoulder press,rear detoids rows,scapular protaction,Triceps seated tricep ext,tricep pushdown

For me personally id never be able to bench/ chest and then shoulders effectivly on the same day
Allright southside ray..You may want to break it down and add another day of liftin, for instance Mon chest/tris tues back/traps wed off thurs shoulders/bis fri legs calves abs..How long have you ben doing this routine bro/sets/rep scheme? Im a southeastsider. By the way..Mt. Carmel rules
You need to change your routine every 8 weeks or so bro
Where do you train at home or gym?
Whats your age?

[admin]

You need to focus on your nutrition.

[rray8028]

Originally Posted by supy1962

For me personally id never be able to bench/ chest and then shoulders effectivly on the same day
Allright southside ray..You may want to break it down and add another day of liftin, for instance Mon chest/tris tues back/traps wed off thurs shoulders/bis fri legs calves abs..How long have you ben doing this routine bro/sets/rep scheme? Im a southeastsider. By the way..Mt. Carmel rules
You need to change your routine every 8 weeks or so bro
Where do you train at home or gym?
Whats your age?

I been doing that routine for 7weeks now at home on my bowflex blaze I'm 29

[powerman]

Originally Posted by rray8028

I been doing that routine for 7weeks now at home on my bowflex blaze I'm 29

Bowflex is cool bro if youve been usin it for 6months to a year its time to move on to freeweights bro..Just my opinion..Not sure wher you live but theres a cool hardcore gym around 159th and Harlem called Diamond gym..Its open 24 hrs too..Have you used free weights before and just takin a break with the bowflex? Or another bad as gym in calumet city called Quads

[rray8028]

Yeah I used free weight before I got the bowflex machine bc I workout at home n certain execise like bench press n others r dangerous without a spotter n I feel safer with the bowflex but I'm goin 2 pick up some dumbbell soon tho

[powerman]

This could be part of your problem relying on the bowflex too much bro..See what the rest of the guys think about the bowflex

[rray8028]

I turned on my private messager now so I can receive pm

[b-real]

For all the resistance band type machines, bowflex is probably the best but absolutely nothing is better than free weights. Bowflex, or any machine for that matter, can only do so much. If you're trying to put on mass you wont be doing it with bowflex unless you are just starting out. If you're worried about safety you can always ask for a quick spot. 99% of the bros lifting will be more than willing to spot. Its almost a unwritten rule to spot when asked in the gym. Its respect for your fellow weight lifter. If you cant get a spot you can always bench on the smith machine if you're uncomfortable with the weight.

[powerman]

Originally Posted by b-real

For all the resistance band type machines, bowflex is probably the best but absolutely nothing is better than free weights. Bowflex, or any machine for that matter, can only do so much. If you're trying to put on mass you wont be doing it with bowflex unless you are just starting out. If you're worried about safety you can always ask for a quick spot. 99% of the bros lifting will be more than willing to spot. Its almost a unwritten rule to spot when asked in the gym. Its respect for your fellow weight lifter. If you cant get a spot you can always bench on the smith machine if you're uncomfortable with the weight.

Absolutely unwritten gym rule that must be followed..Spotting..You only get stuck if you dont ask bro..

[Action]

Originally Posted by admin

You need to focus on your nutrition.

That's what I was going to say seems like the main obstacle here.

[powerman]

Originally Posted by rray8028

I turned on my private messager now so I can receive pm

Still cant send you a private message

[powerman]

How many grams of protein you takin in a day?

[rray8028]

I take 3 protein shakes a day of ON 100% whey gold standard n a lot of chicken n steak

[rray8028]

Originally Posted by supy1962

Still cant send you a private message

My bad I'll try again

[rray8028]

Originally Posted by supy1962

How many grams of protein you takin in a day?

Pm should work now

[powerman]

Originally Posted by rray8028

Pm should work now

Still no PMs rray..LOL

[freakofnature]

been away for a few brother. Welcome to the iron jungle. Goodluck with your future goals.

[rray8028]

Originally Posted by freakofnature

been away for a few brother. Welcome to the iron jungle. Goodluck with your future goals.

Thank u

[powerman]

Ray we still cant send you any PMs

[rray8028]

I think I got it now lol

[powerman]

Originally Posted by rray8028

i think i got it now lol

nope ................. Lol

[FullThrottle]

Originally Posted by supy1962

For me personally id never be able to bench/ chest and then shoulders effectivly on the same day
Allright southside ray..You may want to break it down and add another day of liftin, for instance Mon chest/tris tues back/traps wed off thurs shoulders/bis fri legs calves abs..How long have you ben doing this routine bro/sets/rep scheme? Im a southeastsider. By the way..Mt. Carmel rules
You need to change your routine every 8 weeks or so bro
Where do you train at home or gym?
Whats your age?

Supy, your training week sounds a lot like mine!!! Nice work Bro!!

Hey RRAY Welcome to SW. Supy is a strong dude!! He gives good advice!!