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Last month was the first time I measured myself. I measured my bis, and pecs.
After one month (today) I remeasured myself, this is what I got
1 cm (0.4 inches) increase in the biceps size and 1.5 cm increase in chest size (0.6 inches).
I was wondering if this is a decent progress for months' period od time? Should I be happy/satisfied with this?
Been training for around 6 months if it's of any relevance
Last month was the first time I measured myself. I measured my bis, and pecs.
After one month (today) I remeasured myself, this is what I got
1 cm (0.4 inches) increase in the biceps size and 1.5 cm increase in chest size (0.6 inches).
I was wondering if this is a decent progress for months' period od time? Should I be happy/satisfied with this?
Been training for around 6 months if it's of any relevance
Thanks for the words of encouragment,
I eat around 4000-4500 cals per day. I'm what you call a classic hard gainer. I eat very clean. Usually I eat 6 big meals a days, a lot of brown rice, pasta, whole wheat bread for carbs.
Grilled chicken breasts and tuna mostly for my protein needs. I get around 180-200 grams of protein which sums up to a little more than 1 gram of protein per lb.
Each meal consists of carbs and protein.
I also use flax oil to get some healthy fat.
C/P/F ratio is around 60/25/15 .
For the routine I'm doing 4 day splits, I know most of the people are proponents of splits especially the 4,5 day splits, but I'm seeing results from it, so I'm sticking with it. Hitting the weights hard in the 6-8 rep range.
Monday
Chest- DB bench press, Incline DB bench press, Dips
Triceps - closegrip bench press, skull crusher, kickbacks
Tuesday
Legs- Squats, Leg Press, leg extension, lying leg curl, calf raises
Thursday
Back - Pull-ups, DB rows, Lat pulldown
Biceps - BB curls, Preacher Curls, Concentration curls,
Friday
Shoulders - DB overhead press, lateral raises, rear delt rows
Around 4 sets of each exercise
Some ab work is done at the end of the workout, each workout lasts around 45-50 minutes
*The Triceps and Biceps get a good workout from the chest/back workout so I usually don't do too much direct work on them because I don't wanna overtrain.
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