Perhaps my expectations are simply too high , not really sure....figured id ask

I'm only improving like 2-5 lbs per week on my weights

I will mention i expected heavier gains because i started in 0/10 shape with poor diet, i eat much cleaner now



I do 3 workouts per week currently


Day 1

3 different supersets 10 reps/3sets

set 1 - bicep curls and chest fly

set 2 chest pulldown and deadlift

set 3 stepups with weights and row lifts




rest day




Day 2

45 mins heavy resistance cardio ( rower )



2 rest days



Day 3

Leg Press and planks

chest press and tricep pulldown on resistance machine

Calve pushup and Goblet Reverse Lunge

1) 5 lb/week improvement is fantastic.
2) what is your diet?
3) why did you pick this workout instead of something like rippetoe's starting strength? 10 rep supersets with less common exercises (squats/bench press/etc). i assume you have an olympic bar if you're capable of doing deadlifts

I'd be stoked to be making 5lb gains on lifts per week

I picked this workout because i dont have any workout knowledge, anything in terms of better info is welcome

2.

my main meals are grilled chicken breasts, brown rice, mixed veggies....

my snacks are almonds, granola bars, apples, sliced cheese

I have 1 cheat day a week where i eat a takeout meal like burrito boys or a burger or whatnot

My afterworkout meal is a large protein shake with peanut butter and banana and chocolate almond milk





Also I go to a high end gym so i have almost all machines weights and cable machines and mats and whatnot

This post was edited by bitg_pj on May 9 2015 12:57pm

http://forum.bodybuilding.com/showthread.php?t=998224

and if you want max gains, count up your calories / macros. simply changing your food isn't going to maximize your gains.

This post was edited by carteblanche on May 9 2015 12:57pm

5lbs a week is solid gains, even for a noob. If you're upset with those now you're really gonna be upset when you don't go up in weight/reps for weeks maybe months at a time.

I recommend doing more compound exercises and working one muscle group at a time. Don't do biceps and then chest right after, then back to biceps since you're doing 3 sets.

Look at the link carteblanche recommended.

Well I'm not trying to become a superstud , I just want to be fit enough to go outside this summer without a shirt on and look decent. and have enough strength and energy to keep up with my 3 year old.


I suppose I just figured a few weeks/months at the gym could undo years of laziness

wishful thinking


ill check out the link thanks

you'll be ready for summer. just not this summer.

ill post up some pics later homieo

5lbs a week, thats nice.. what are your lifts looking like right now?