|01-07-2012, 10:41 AM||#1|
Join Date: Jan 2012
What is a realistic goal for me?
|01-07-2012, 11:07 AM||#2|
Tournaments Won: 9
Join Date: Jul 2011
You could put on a few pounds in that time. But it's better to think in terms of years rather than months. I know when we start out that we want it all now. But really you only make noticeable difference with consistancy; getting better every year.
|01-07-2012, 11:11 AM||#3|
Bigger, Stronger, BAMA!
Join Date: Nov 2010
Location: Virginia Beach, VA
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)
2014 100%RAW American Challenge, May 31, 2014:
Deadlift 375 PR
Total - 843 at 50 yrs 199.6 lbs
Shooting for a 900+ total for next meet. (see quote below)
"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
|01-08-2012, 09:11 PM||#4|
Join Date: Apr 2010
Day 1: You made it to the gym to squat, bench and row in 35 mins with a somewhat easy session. Maybe 95lbs. on the row and bench and 135lbs. on the squat bar while doing all of them for 3 sets of 10-12 reps.
Day 3: You made it back to the gym...
Day 5: Good job. Keep going.
Week 2: You added at least 5 pounds to the bar on your core compound exercises above.
Week 3: You have added at least 10 pounds to your core exercises. Your physique may start showing signs of initial growth.
Week 4: You should have gained at least one pound of muscle and gained 15-20 pounds in all your exercises. You will begin to feel conditioned and your workouts will begin to remind yourself that you are a man - the sessions are getting tough.
Month 2: You will have added 30-40 pounds to all your lifts. You will have gained 2-4 total pounds of muscle. You will most definately feel like you lift weights.
Month 3: You will have added 40-60 pounds to all your lifts. You will have gained 3-6 total pounds of muscle. You change your routine and drop out the reps and raise the weight to develop some more muscle and bulk.
Year 1: You will have added 80-150 pounds to your squat and up to 60-80 pounds to your bench and row for 12 reps. You have experience with lower reps down to 5 per set. You will definately look different as you will have gained anywhere from 10-18 total pounds of muscle depending on your intensity of hard effort and how well you ate a complete diet and how well you rested.
Year 3: You will have added up to 30 pounds of muscle, over 200 pounds to your squat for reps and anywhere from 100-150 pounds to your bench and row. You will be a different size as you had to buy new clothes. Your body will now crave the Iron for life...
|01-09-2012, 03:30 AM||#5|
Join Date: Aug 2011
Location: Leicester, UK
Training Exp: 4
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: Protein Powder
Great posts already in here. In 3 months, your main goal should be to train consistently and have a progression-based program that you follow and log to keep track. As for an actual program to follow, you would need to tell the gang on here what your goals are and they can help.
Anyone who says you can gain 10 pounds of muscle in 3 months while following program X is a liar. There are no shortcuts to real strength and muscle.
|01-09-2012, 06:56 AM||#6|
Soccer Tournament Champion!
Join Date: Jun 2011
Location: Soviet Maryland
Training Exp: 8 years off and on
Training Type: SFW!
Fav Exercise: Bench Press
The Greatest Respect You Can Earn is Self Respect.
|01-20-2012, 06:42 PM||#8|
Join Date: Nov 2011
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