How can I get faster results with bodybuilding?

United States
January 30, 2007 3:23pm CST
I have been working out in my garage with free weights for half a year. I recently got a weight bench for bench press and squats. I run regularly (have for 2 years), and exercise daily. I work my butt off, but im not getting the results i want! Im working out a lot, but i dont see enough change. What can i do?
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4 responses
• Malaysia
31 Jan 07
its not about how long you work out but how efficient, I only work out twice a week, and get lots of results,first your work out must be intense, dont rest more than 30 seconds, I my self rest only 15 seconds, dont go on to automode during your work out. search for mike geary online. Really good tips there. Depends on what you want to do? lose weight or gain weight. Dont work out more than one hour. That is just waste of time. Your work out should be active and push over your limit, a good work out partner really helps cause he can support and you can do heavier weights safely.Work out 3 days a weak, if no time then 2. But make your workouts really count.Also remember that Body building is 50% training and 50% diet. Maybe you dont get enough protein.Maybe you over train.give me more details then I will give you a better response.
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• United States
1 Feb 07
Thanks a lot!! I work out as follows: A day of lifting, and a day of running. Every other lift session, i do upper body, and the other lift sessions i do lower body. In upper body, i do 3 sets of bench, 3 sets of tricep extensions, 3 sets of preacher curls, and 3 sets of flys. When i run I go for usually 3 miles at 6.5-7 miles an hour. My lower body workouts consist of 3 sets of squat, and some other leg workouts.
• Malaysia
1 Feb 07
your body grows muscles when you give it a shock, change your program, try the 8*8 program.8 sets of 8 reps. with 15 seconds of rest between each set.try to do as heavy as you can, that gives quick results, every 5 or 6 weeks change your program.oh yeah and never cheat in your workouts,do the correct form, 2 seconds up and 4 seconds down, dont cheat by using your back in Barbelcurls,or doing it quickly.Loose the ego and do light weight but the correct form,do long range and every time you bring the weight down, pause for a moment and then push it up full speed, when you contract your muscles do it full speed(not too fast,must be in control)that makes your work out more effective.
@wolfie34 (26816)
• United Kingdom
30 Jan 07
Do you eat enough carbs and proteins in your diet, diet is extremely important and after you have trained, you are supposed to eat a high protein food within the hour for maximum potential. Whilst it is great going it alone, it is better to go to the gym where you get a lot of sound advice, motivation and support. How many times a week do you train? do you leave sufficient time for your muscles to relax and not over-training them because that will have negative results, I'm not teaching you to suck eggs because you sound extremely motivated. I go to the gym five times a week, run 5km a day and bulk up, I used to tone but I now bulk up and do 4 lots of 8 reps on each weight. It is very addictive but if you're putting in all the hours you want something to show for it. Diet is extremely important as well as rest and having good sleep patterns. I hope this is of some use, Good luck my friend.
1 person likes this
@omidmao (744)
• India
30 Jan 07
i think u need to get a coach
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@mbarryton (1873)
• United States
30 Jan 07
try this web site: www.seriousstrengthtraining.com it might help
1 person likes this