MyPUAJourney Forum

Hey Guys...
Well abou me:
I'm 18 years old, 5.57 ft and about 128 lbs.

This is me Now:


and this is my ultimate goal:


I wanted to change my body for a while... but since september I've started university and there are some gym's there and they are free. So I took an introduction to the whole thing... they explained me all the machines and gave me a basic-programm: 2 exercises for arms, legs and stomach/back.
I eat a little breakfast, lunch and dinner normal... and some little snacks occasionally.
I've been "hitting the gym" for 3 weeks now and I don't really see any results... might be because it's not really hardcore but basic training or so I don't know... I'm doing 2-3 sets of 12 reps for each exercise... 3 times a week.
I've been watching your vids for a while but never seen the forum... when I saw this topik I decided to give it a try.
I'm sorry for my english but I'm from Switzerland ...^^

I'm thankful for every bit of help

I'll let Jack reply to you with legitimate advice, but for starters, you're probably using too little weight. If you're hitting 3 sets with 12 reps in each set, I'd increase the weights you're working with. Someone correct me if I'm wrong, but for gaining purposes, I've always heard, figure out what the maximum you can lift for a particular exercise is (ie the most you can lift once.) then take 75-80% of that weight and work with that. If you're doing 12 reps on the third set, then you're weight is not heavy enough. If you're only able to squeeze out 6-8 reps on your last set, then that's a good sign, it's not quantity of reps that counts for gaining mass, it's quantity of weight moved.

Also, in your comments, you didn't mention they had you doing any chest exercises? Looking at your pic, I'd think that's one area you want to blast. I'd do at least 2 - 3 sets of Bench Press, 2-3 sets of incline press and 2-3 sets of Dumbell Fly's or Cable Crossovers whenever you work that muscle group. I'd also hit free weights vs. machines, the control needed will work the muscles and the stabilizing muscles a lot harder than a machine will.

depending on how serious you are, I'd try to work out at least 4 days a week, and I'd hit alternating muscle groups each day, so day 1, do, Chest, Triceps, Stomach and legs - Day 2 do, Back, Biceps, Stomach, Shoulders and Lats. Then repeat day 1 on day 3 and day 2 on day 4. I'd try to hit at least 20 minutes of cardio as well, whether running or swimming each day (cardio elevates / releases increased Hormones that will help you gain mass in addition to being good for you.)

There's a whole science to working out, and generally speaking, heavy weight = gains in size, lighter weight and more reps = create definition (make the muscle you do have look better). It sounds as if the program you're on is geared more to someone who already has mass, and is looking to "cut up".

Also, based on your size, I think Jack's comments about consciously increasing your protein intake would be good for you. I've heard varying reports about how much, but in your case, ingesting 120g of protein a day wouldn't seem too difficult a number to hit (In one nutrition bar and nutrition shake you can hit 53g's, so 120 is not too far fetched imho.

I'd differ to Jack though since He's actually received training in this stuff.

Well first thinks for taking the time and answer me and thank you very much for all the advice!!! I will read trough your post more carefuly later cuz right now I haven't got much time
But what I have read so far sounds good and I'll surely give it a try
I will post a new pic in like 2-3 weeks hopefully with visible improvement

Hope it helps man! I'm certainly no trainer!

Quick Update...
I ams till aiting for a reply from Coxwell... ^^

As for now I am changing my program in the middle of december...

And I will post a new foto soon ... also if changes haven't been that great yet I feel some improvement

Keep heart man, it can be slow going sometimes, especially if you're a "tough gainer". Have you been hitting your protein goals? I had a tough time gaining, and still am not where I want to be, but I found that the impact of diet was almost - if not as - important as actually hitting the weights!

Without the right diet, I found increases in strength, and energy, but didn't see a lot of outwardly visible results.

Also, push yourself. If you're doing 10 reps of something, increase your weight, and only do 8 now. If you're doing an exercise and not hitting muscle failure, keep it up until you literally can't do another rep. and don't forget to focus on the muscle - ie you're not doing a curl, you're contracting the bicep - the weight is just moving because of that contraction.

congrats on how far you've already come, you can do it man!

Angelo relax bud. There are many different reasons gym newbies don't get or see the results they want. Many, man y books have been written on that very subject. I can't see the pics you posted for some reason, but from the what you've posted so far it looks to me that you just need a little education to get you started off right. So here goes:

1. I will assume that you just want to get bigger, stronger, and better looking and aren't looking at some sort of compettion or sport performance.

2. I will also assume you know or can google the exercises I mention here. You can find any exercise on the planet properly performed on youtube. Just check there if you don't know what I'm talking about or how to do it properly.

Now the advice.

1. If you don't have one GET A TRAINING JOURNAL. Any notebook will do just fine. Every training session will be recorded in it.

2. Eat breakfast, lunch and dinner. Each meal MUST consist of protien (meat, eggs, fish etc.), a big heap of veggies, some carbs (whole wheat bread, potatoes, rice, oatmeal, corn, etc.), and lastly whatever the hell else you want to eat!! You weigh 128 for one reason - you don't eat enough. So make each meal as big as possible without stuffing yourself and stay away from candy. Sugar has a terrible effect on humans, when we eat it we accumulate fat (even skinny dudes like you).

3. Judging by the lack of details in your post about your program, I am guessing you go to the gym and wonder around doing whatever you feel like for 2-3 sets of 12 or so reps. Stop doing that. Open up your training journal and plan your training session by writing down what you will be doing before entering the gym. You need to go every monday, wednesday, and friday, that's it - no more, no less. Each session will last no longer than an hour. If and hour has gone by you leave, finished or not.
Monday - flat barbell bench press, cable rows, squats, stiff-legged deadlift Do 3 sets of 5 reps (3x5) add another set each week. Add weight when you get to 5 sets.
Wednesday - dips, chins, deadlift, leg press 4x8 add weight when you can do all 4 sets with 8 reps.
Friday - incline bench press, pulldowns, front squat, romanian deadlift do 3x12. add weight when you can.

Rest 60 seconds between sets and 120 seconds between exercises. During each session once you complete the exercises listed you can do whatever else you want to do, curls, leg machine, whatever. Just stay away from the cardio machines.

4. Get a book called Muscle Revolution by Chad Waterbury. Read it, then follow the programs in the back.

If you do everything as described you will be gain mass and strength. Five pounds in two months is pretty realistic.

Hope this helps you out.