Quote (ferf @ 12 Sep 2018 04:36)
Please tell me what's wrong with it, and what can i do to improve it... My goal is to get bigger/bigger muscles
I do this routine 2 days straight, and have 1 rest day... and i keep repeating this process
What my routine is:
100-150 pushups a day (20-30 reps per set)
4-6 sets of curls, with 8-12 reps
3 sets of hammer curls with 8-12 reps
This is my current routine, as i don't really have much equipment yet, and i cant go to gym as i don't drive currently.....So let me know what's wrong or what i can improve, as far as sets/reps, how often to rest, etc?
I'm hoping to get an Olympic sized weight bench in December, hopefully :)
m8, google for progressive overload. That is what builds your muscles. Maintaining same routine will not force your muscles to grow, you will just maintain it.
Next thing, same as with fat, building muscles is not that difficult issue. You stress progressively muscle, it will adapt, therefore will grow (strengthen as it knows next time it will be harder). But cardio will never make you strong legs, cardio will help you recover only. And utilize fat as fuel. Depending on how long you do your cardio. Want run to build muscles? Do interval sprints: warm up 10-15 mins in easy jog. Run 1k in lactate threshold (can't speak, can't breath, your lungs burn), jog/walk 1 min. Repeat 4 times. Go puke. Cooldown 10-15 mins jog/walk. This do once per week, 2x run in easy pace (1x 30 min, 1x 1 hour). Next week intervals add 1 more round. You overload it. Or each round run 100 meters longer than before. Next week add again.Do 2 upper body workouts per week. Want push up? this is my 2 days ago workout of push ups:
4 rounds (15 decline, 10 decline pike, 30 crunches, 15 wide, 12 diamond, 10 regular), 20 sec between reps, 40 sec between sets. This is how progressive overload looks like, this is pyramide type of workout. Or another routine:
3 rounds (divide it by 3), again around 20-30 sec between reps, 40-60 sec between sets (yes, I can do pistol squat)
About legs. Remember, your legs are more than 50% of your body mass, you need to train it. Look Arnold for example and his squats. You know what is best abs exercise ever? Heavy back squat. What is next best abs exercise? Deadlift. Don't want to do legs? Remember, when you squatting with some heavy load on your back, what holds barbell to not fall? Your core and abs.
Do dips, do squats, do pullups, chinups, do v-ups, burpees (can you beat me m8? 100 burpees in less than 12 mins, try it). Feel you can do more? Add weight, buy one kettlebell and resistance belt, do pullups/chinups with it. Btw kettlebell is one of best cheap equipment pieces u can own. Do turkish get up, swing, OH swing, goblet squats. Do strict press, push press, clean, c&j, snatch. Focus on form first, reps second. Don't stick with one exercise and one amount of reps, or you'll never progress.
Possibilities are endless, just don't stay with repeating the same amount of:
100-150 pushups a day (20-30 reps per set)
4-6 sets of curls, with 8-12 reps
3 sets of hammer curls with 8-12 reps
You'll get nowhere your way. Good luck
Btw. check for some apps, I use MadBarz and I like it (screens above are from their app), it's calisthenics (bodyweight and bars) program, some trainings are paid, but also lot of free trainings. At least check it, they have nice app for mobile devices.