Results

[cmk85]

My results in one year traning.

I train 2 times a week in the gym

2 times a week Soccer practice and one match

And sometimes a game off Futsall

http://img208.imageshack.us/my.php?image=resultjg1.jpg

 

[musclyjerk]

I can see definate improvement, good work. I think you probably need to eat a heck of a lot more than you are doing and concentrate on heavy compound lifts like the deadlift, squat, bench press etc if you want to make some really big changes.

Eating is the key though - if you aren't eating enough, you won't grow for very long. You probably should eat between 3,000-3,500 calories and keep taking your measurements (bodyfat, weight etc) and adjust accordingly as you go.

Are you following any specific program?

The Muscly Jerk

 

[Nasman]

Nice improvement but don't be surprised if you don't grow much more. First year of training u will grow the most then your body kind of levels off.

 

[cmk85]

This is my current schedule

Day 1

Benchpress: reps 12-8-6-4-6
Incline bench press:reps 10-6-6-8
Flyes incline bench: reps 8-6-6-8
Shoulder press DB: reps 10-8-6-8
Side raises: reps 10-8-6-8
Front raises: reps 10-8-6-8
Dippen: reps 10-8-6-8

Day 2

Lat Pully: reps 12-8-6-4-6
DB row/zagen: reps 10-6-6-8
Wide row: reps 12-10-8-8
Biceps curl: reps 10-8-6-8
Scott curl: reps 10-8-6-8
Hamer curl: reps 12-12-10-10

 

[EFFORT]

I don't want to be the a$$hole to say it so if you posted this on intensemuscle.com (assuming your goal was to gain mass) this is what DC would of said


You just wasted a full year of training

Don't be discouraged though, trash that routine you have, read the idiots guide by WBA and use the routine in there, or you can pm me and i'll help you out

 

[manuva]

This is my current schedule

Day 1

Benchpress: reps 12-8-6-4-6
Incline bench press:reps 10-6-6-8
Flyes incline bench: reps 8-6-6-8
Shoulder press DB: reps 10-8-6-8
Side raises: reps 10-8-6-8
Front raises: reps 10-8-6-8
Dippen: reps 10-8-6-8

Day 2

Lat Pully: reps 12-8-6-4-6
DB row/zagen: reps 10-6-6-8
Wide row: reps 12-10-8-8
Biceps curl: reps 10-8-6-8
Scott curl: reps 10-8-6-8
Hamer curl: reps 12-12-10-10

I have to agree with Effort.

Where are your legs in this routine??

Time to do some serious reading (I recommend Warboss Alex's Idiots guide, plus A-Units sticky up top) and then start training properly.

 

[cmk85]

Legs are bit of a problem. Because i also play soccer three to four times a week.

 

[manuva]

Legs are bit of a problem. Because i also play soccer three to four times a week.

So?? Where's the problem? The only problem I see is that you're not training them. You are completely kidding yourself if you're trying to put on muscle mass without doing intense leg training.