cable machines are a nice shocker to the muscles… i wouldn’t base a whole workout around them tho… for example on my bicep days i do curls with either the straight bar or curl bar… then i do hammer curls… my last excercise might be a strict one arm curl with a dumbell but every 2 or 3 weeks i do one arm curls on a cable machine. you’d be surprised how different it is… i struggle everytime with the same weight haha.
Like i said… your workout should be based mainly of “free weight” exercises like you said… but machines (cable or not) add a different dimension that you need to hit the muscle in a different way.
15lbs in 6 months isn’t bad man… i wish i could do that now i’d have to eat like a friggan monster ahahaha.
if you hit a plateau try different excercises… and make some minor tweaks in your diet… if that doesn’t work try going back to a “maintenance” diet for a few weeks… and then slam in more food after that. Also… try using “super pump250”, “juggernaut”, or “no Xplode” 15-30 minutes pre-workout. I promise you - you’ll love the results. bother superpump 250 and no Xplode have stimulants in them i believe. Juggernaut does not… atleast it’s very little if any. They will slam blood into the area you’re working out… your pumps will be insane. they are nitric oxide products… you can find them at any nutrition store.
Lastly… drink your protein within 15 minutes of working out and if you wanted to go a step further… they have cassein proteins to drink before bed. They release protein over a prolonged period of time while you’re sleeping. there are a few other tips and tricks to help gain weight but at this point i don’t think you need em.
For your chest… do you do decline bench presses? they work the lower chest and “square” it off.
No never tried decline bench presses… going to have to look that one up - I generally took my protein in AS I was working out.
Gotta remember I gained 15 in 6 months going from only having a semi-toned right arm/right shoulder and back muscles - Left side was completely unworked out. I was also biking approx. 20 km a day at the time
Hey, I also have a passion for fitness and nutrition. My mom is a total health nut and I know just about everything there is to health food and so called “health food” as well. By the way here are some of the greatest sites I know on fitness and nutrition:
I am a 17 year girl and have been lifting weights since I was like 9 or 10…
I bought this scale recently called Tanita Innerscan BC551 that measures your fat %, water %, muscle mass, bones mass, physique rating, metabolic age, and daily caloric intake. It’s pretty useful.
I’m glad your into fitness and keeping healthy. What do you do to stay fit? Whats your cardio/excercise program? 9 is a little young to start lifting IMO but it’s awesome that you’re still into it!
I have been training for a long time (14 years), i also started very young at the age of 10, however back then i did mostly bodyweight exercises (pushups, pullups, dips, pistol squat, abs etc) and lots of cardio and MM training.
however i didn’t join a gym until i was 17, but i was in very good condition already so my first day in the gym people asked me how long i’v been in the gym, i told them it was my first day lol it was comical seeing their face and reaction.
anyway just to let you guys know i’m here too, if Hazard gets overloaded i’ll give him a hand
I have used ephedrine by vasopro before and so has my wife. The last time i bought it tho they asked for my name and address. I was told by my friend who owns a nutrition store that they (government maybe?) were requiring they buyers information when purchasing ephedrine products.
I did hundreds of searches and never found any ‘real ephedrine’
Anything that says ephedra leaves or plant standardized is junk…has no effect what so ever, but they can still call it thermogenic because of the caffiene content in the pill…thank you
Just wondering if there is any exercises to develop some muscle directly over the sternum, or is that not possible? (so the bone doesnt show that much)
Btw thx for the help hazard! Im taking a break from working out since i broke my pinky and want it to be completly healed before doing anything at all
When you build your chest you will have a line down your sternum. this is actually what im trying to achieve right now. I want a little more definition there…
Try doing fly’s but with this variation… you let your arms down and bring them back up but instead of going all the way down for rep #2… you let it down 1/4-1/3 the way 3 times… and thats 1 repetition. so it looks like this…
1 all the way down…1 - 2 - 3 (1/4-1/3)
start rep # 2…
I do them to give my chest a real nice burn… seems to be working for me but everyone’s body is different. I don’t do them every week either. maybe once of every 3 or 4 weeks. Regular and incline fly’s are a staple in my chest routine. Again… switch up your angles too.
I just re-read your post and remembered my frind can see part of his sternum/ribs at the top of his chest… if this is the same problem your having… incline presses helped him too. You may just need a little more meat on your upper chest…
take care of that pinky aint that a bitch… such a small part of the body can hurt or debilitate someone haha. It’s like breakin a toe… you never thank them for working… LMAO but when you break one… you sure recognize it’s there
i’d have to eat like a friggan monster ahahaha.
I was a little overloaded the 1st few days haha! Seems to have slowed a bit