My New Year's resolution. What's yours?

Tank. Can't believe you already look like that. You have big forearms have you been focusing on that?

 

I've been focusing on all of it. Although I do follow this tip "Any day is a biceps day" and as a result the whole arm is affected. Your biceps are probably the only muscles in your body you can train every day and they will keep growing.

Did you start anything (I remember you said you'd like to gain some mass)?

 

Keep it up.

 

I am happy to report that I have kept my word on my resolution and have eaten more chocolate than usual the past few weeks. It will be tough continuing this regimen but I am committed and will do my best.

 

Still going strong. I am usually skeptical of my own progress, yesterday my wife took a pic of me and our daughter on the beach and I was pleased to see that my shoulders and back are gaining mass. Again, keep in mind that I am almost 50 y.o. so any progress takes 2x-3x more effort compared to twenty something year olds.

 

Wow, eight months into a New Year's resolution! Impressive.

 

@qwikad.com Just ordered a home gym it will come next week I plan on doing bench press + squats. Lifting heavy with fewer reps to build mass. Besides eating more protein got any tips? Btw congrats on your progress. Most people don't stick to their NYE resolutions

 

Make sure you take vitamin D3 (5000 IU), it helps to gain mass.

Don't start too heavy right away. You don't want to injure your joints (especially elbows). Gradually increase your weight load over the course of two months.

 

Thanks for the vitamin D tip.

How many days/week are you lifting? Do you do a flat/incline bench press?

 

Every other day. One group of muscle one day, rest a day, then the other group of muscles. 48 hours is plenty for me between training the same group. You should "listen" to your body, it will tell you if you need more rest. If lifting becomes like a chore, you probably need more rest. Especially if you plan to do heavy lifting, your muscles may require more rest. Although some days it WILL feel like a chore, you just need to know the difference between being still tired, or just needing more motivation (watching Jay Cutler or Phil Heath videos sometimes give me the motivation I need).

I do bench press flat and inclined. Inclined is great for the upper chest. I also do dumbbell flyes on an inclined bench.

 

Thanks I am going to follow the StrongLifts 5x5 program I just downloaded the app to my phone, it seems ideal for beginners. Three exercises, three days per week for 45 minutes each session. So basically the exact schedule you recommended, I will workout every second day. I might take the weekend off that's when I play tennis and like to relax but I am so motivated to start lifting

 

I thought it might be appropriate to report on my progress to date on the above resolution that I posted at the start of this thread. I am pleased to report that I have been 100% successful and with 3.5 months to go, I have renewed confidence that I will, in fact, achieve or exceed my goal this year.

 

cool!!

 

@dcristo Did you already get your set? Are you pumping that iron already?

I just wanted to encourage you to keep going. Don't overdo it of course, but if you don't quit and reach your 10th month (as I have) you will be pleased to see the new you.

I had a huge progress between the 1st and 3d months. Then for about 3 months I felt like I was wasting my time. No energy, no real muscle growth. Then it all came back. Now I get a real kick out of each training.

 

Hey mate yeah I've been lifting the past few weeks. I'm focusing on progressive overload. I will do warm up sets and the last 2-3 sets lift heaver and each few sessions/week I am adding more weight. At the moment I am just trying to get my form on point.

So far I have been doing:

Incline Bench Press
Dumbbell Curls (One Arm/Alternating)
Barbell Curls
Overhead Press
Leg Extensions

I have been mostly focusing on upper body exercises because that is my weakness. I used to cycle quite a bit and I know I can improve my legs much faster than my upper body.

Squatting has been a problem for me. It just doesn't feel like a natural movement to me so I struggle with it. Instead of squatting I think I will incorporate walking lunges.

Thanks for the motivation and advice!

 

You're not alone. Squatting sucks. I am always out of breath and feel like I don't want to do anything else after 3 sets. Seems to me it's pretty hard on the heart.

 

Yeah it's extremely taxing and I really struggle with form.

 

@qwikad.com Hey mate I am really happy with the progress. My bench started at 66 lbs I am now lifting 93 lbs - 100 lbs is in my sights I have been focusing on the surrounding muscle groups to improve my bench and I have been doing pushups and situps I am sick of looking like a scrawny nerd time to activate beast mode. Thanks again man for the motivation. I am not taking supplements just trying to eat more real food and listening to my body. I have been drinking coffee as a preworkout.

 

Sounds awesome!

If you ever decide to take supplements, definitely include this one (Pre-workout N.O. FURY):

http://www.sixstarpro.com/products/six-star-no-fury-pill/

 

Thanks for the recommendation. It has a lot of good reviews. Do you take a protein/creatine supplement as well?