File :-(, x, )
Anonymous
Hey /fit/

From about the ages 16-18 I went to the gym three times a week for three-hour sessions where I'd typically do a full body weights workout, doing about two different exercises for each muscle set, with 3 sets with 10 reps each, and at the end of this workout I'd usually go on a short distance run.

After two years of doing that, my improvement was barely noticeable. Why the fuck is that? I mean, sure, I'm 19 now and by the time I eventually quit going to the gym (tired of no progress) I could perform a lot better than when I first started, especially in the running, but my body remained the same. I'm still flabby in the stomach and chest and skinny in the arms and legs. And this was the result of two years of working HARD in the gym for nine hours every week.

What is wrong with me, /fit/?

Pic related, it's my thoughts when I finally stopped investing so much wasted time.
>> Anonymous
You didn't mention what your diet is like.
>> Anonymous
>>104158
Sorry, just remembered that myself.

I eat a healthy mix of protein with a lot of vegetables every night. I don't over-indulge in junk food at all and I only drink a little on weekends.
>> Anonymous
Honestly sounds like you did too much.
>> Anonymous
>>104155

cardio is counter-productive for building muscle, also do moar sets, less reps and shorter workouts (50-60 minutes).

also to keep your workout sessions as short as possible only work two muscle groups in one day. this is a pretty good way to do so:

back with biceps
chest with triceps and/or shoulders
legs
>> Anonymous
>>104167
How can you "do too much" exactly?

Ok, let's pretend that I'm completely new to this whole thing... what would you suggest that I do for my routine? I basically want to lose my unnecessary body fat and build a bit of muscle at the same time. Be as specific as possible.
>> Anonymous
>>104168
Thank you, that's very helpful. I'm starting to put together another routine and take another crack at this.

Keeping each workout at 60 mins max...
Monday - Back and biceps
Wednesday - Chest, triceps and shoulders
Friday - Legs

Is there a way to lose body fat whilst building muscle in the same workout? Or can I only do one or the other?
>> Anonymous
>>104171

well it IS possible, but it sounds like you're a hardgainer (like me) so it would be very hard without a very strict diet and training regimen.

i suggest that you just build up some muscle first then focus on losing fat.

when you get to the fat loss stage alternate light weightlifting days with cardio days, and decrease your caloric intake by a few hundred calories (i wouldn't go with more than about 300-400 or you might lose more muscle than you'd like)
>> Anonymous
>>104171
I've been told it's better to work on burning excess body fat before starting on building muscles. Is that wrong?

Also, does this mean I can't have any kind of cardio at all in my workouts, not even some light swimming or something?
>> Anonymous
>>104176
was meant to be aimed at>>104174
>> Anonymous
>>104176

sure, if you want, you can lose the fat first, but keep in mind that having more muscle will make it easier to burn the fat due to your increased metabolism, so it should go a bit faster if you bulk up, then cut.
>> Anonymous
3 hours is ridiculously too long.
>> Anonymous
>>104171
That's not bad, but consider that after you've blasted your biceps the previous day or so, doing tricep exercises still relies on bicep muscles a lot, meaning you're more likely to overwork them. I use the following routine.

Chest and Back
Arms (Biceps, Triceps and Forearms)
Legs

I currently have a shoulder injury so I can't do any shoulder exercises, though it would usually be on the same day as chest and back.
>> Anonymous
>>104204

Chest and back on one day seems a bit excessive. Yes biceps get worked on push exercises, but not to the extent that that constitutes a bicep workout.

When it comes to splits, I think of it as push/pull rather than chest/back. So push days are bench press, military press, dips etc and pull days are rows, pull ups etc. Train the movement, not the muscle.
>> Anonymous
http://www.bodybuilding.com/fun/hugo18.htm

try this
>> Anonymous
in those two years how much did you increase the weight lifted on your exercises?
>> Anonymous
>>104204
That breakdown doesn't make that much sense.

The biceps go well with the back simply because a lot of back exercises also use the biceps as a major secondary muscle. Lat pulldown, pull ups etc.

The same goes for chest/shoulders and triceps. Bench press, Incline Bench press, Shoulder press...

Working out biceps and triceps on the same day seems counterintuitive. As does back/chest since you generally use the biceps with the back and triceps with the chest...; it's impossible after all to just work out the back/chest alone...