Doing the same workout routine good or bad?

[ChuDat]

For the past month I've been doing the same routine, 50-100 pushups, lifting a 25 lbs dumbbell 50 times for each arm and 50 sit-ups 2 times a day for 4 days a week. I feel like I should have more muscle than I have now, should I increase the amounts I do right now or should I just stick with the same routine and I will see better results in the future?

Also I wasn't really a heavy set person in the beginning, I had an average build, maybe around 160-170 lbs and my height is 5'11. I don't take any muscle supplements as well.

[LeeD]

For building muscle, doing what you currently do easily is not enough. ADD to it.

[WildVolley]

Doing the exact same workout without going up in weight is not the most effective way to put on muscle mass. Your body has probably gotten stronger and adjusted to the workout. If you want to put on more muscle mass, you're going to need to do some different exercises, lift heavier, and change your diet.

If you have access to a gym, it would make sense to start doing bench presses rather than pushups. Also you could do rows and pull-ups to offset the bench. You should do squats and deadlifts for the legs. I'd do hanging leg raises rather than the situps.

As a tennis player, you should also be doing the thrower's ten exercises, too.

[LeeD]

And of course, more weight, fewer reps.

[maverick66]

Originally Posted by ChuDat

For the past month I've been doing the same routine, 50-100 pushups, lifting a 50 lbs dumbbell 50 times for each arm and 50 sit-ups 2 times a day for 4 days a week. I feel like I should have more muscle than I have now, should I increase the amounts I do right now or should I just stick with the same routine and I will see better results in the future?

Also I wasn't really a heavy set person in the beginning, I had an average build, maybe around 160-170 lbs and my height is 5'11. I don't take any muscle supplements as well.

have you tried harder push up varients?

Body weight is fine i knew some pretty beastly guys that didnt lift anything but bodyweight. But you gotta make it harder. One hand things. change body positions. and just find new and interesting ways to make yourself stronger.

[sixftlion]

Originally Posted by ChuDat

For the past month I've been doing the same routine, 50-100 pushups, lifting a 50 lbs dumbbell 50 times for each arm and 50 sit-ups 2 times a day for 4 days a week. I feel like I should have more muscle than I have now, should I increase the amounts I do right now or should I just stick with the same routine and I will see better results in the future?

Also I wasn't really a heavy set person in the beginning, I had an average build, maybe around 160-170 lbs and my height is 5'11. I don't take any muscle supplements as well.

The muscles get efficient in the movements that you do, so that's why you stop seeing results. You gotta change it up. Change the intensity, length, do a little supersets, vary the order of your exercises and vary the exercises themselves. Your routine was ok to start with, but now you need to add more intensity and variety... just for your imagination, add a few exercises from the leg list and a few from the core list and you see how much more intense it's going to be... http://www.tennisfitnesslove.com/201...is-like-a-pro/

Today I just did a super quick (30 mins) intense workout, no. 1 in the leg list, followed with no. 1 in core, then no. 2, then no. 3, etc... the whole circuit twice. I got pretty pooped out. Then you can mix up the order and the combinations, be creative!

[ChuDat]

Thanks for all the advice. I'm looking to invest in a pullup bar and right now I only have a 25 lbs dumbbell, I'm actually waiting for a friend to get their adjustable dumbbell back so I can borrow it. As for pushups, I do throw in elevated ones, usually around 20-30 total.

[GuyClinch]

I don't think that workout is going to work. Seems to easy for you now. Also its pretty unbalanced.

Try this:

http://artofmanliness.com/2009/06/26...-for-busy-men/

It's actually hard for men to put on substantial bulk - the guys who do it work quite hard, and can progressively add weight to their exercises.

I think the above workout is a step up - but sadly a gym will allow you to constantly add weight to all the movements in a very controlled manner..

[fuzz nation]

Originally Posted by ChuDat

Thanks for all the advice. I'm looking to invest in a pullup bar and right now I only have a 25 lbs dumbbell, I'm actually waiting for a friend to get their adjustable dumbbell back so I can borrow it. As for pushups, I do throw in elevated ones, usually around 20-30 total.

A couple of thoughts that might be useful...

First off, try to get away from the idea of "seeing" results after only a month. As I see it, you spent those first two or three weeks breaking down and now you're only beginning to honestly progress. Don't look for significant headway for maybe another six weeks. Keep it up though, and the "results" will come along soon enough.

From what I've gathered on my own time, we humans can only grow around 10-12 lbs. of actual muscle mass in a year. If that's accurate, it's not realistic to expect a lot from one month of workouts, but that first month is a necessary stepping stone for development.

I like to do pushups, situps, etc. along with lifting moderate weights at higher rep's for both strength and endurance. One thing that's helped me with getting better results from my workouts has been avoiding the idea of doing a specific number of rep's for any individual lift. What's most important is to work your muscles up to their threshold of failure, right? On some days, that will take more rep's than others to get to that point.

You can lift heavier weights, but you can also rack up more rep's with moderate loads until you poop out. That's what stimulates your body's recovery and development. When I lift, I like to do enough in my first set of an exercise that "the burn" is setting in and I'm a couple of rep's from being spent. After only maybe a quick five-count, I get right into my second set while I'm still tired. That nicely pushes those muscles toward failure for me and if I want some insurance, I'll get another quick five-count and grind out a third set... sizzlean!!!

Our pal sixftlion has accumulated a serious fitness resume and offers very good advice around here - I strongly recommend you check it out.

[Wuppy]

All serious athletes vary their routines so their bodies don't get "used" to the same thing. Keep your body guessing and your body will keep building muscle.

[OTMPut]

Check this out.
http://rosstraining.com/blog/2011/12...or-simplicity/

Consistency is key. Keeping it simple helps in staying the course.

[Wuppy]

^^^ Yeah when you 'roid up you can do pretty much anything you want.

[T1000]

Originally Posted by ChuDat

For the past month I've been doing the same routine, 50-100 pushups, lifting a 25 lbs dumbbell 50 times for each arm and 50 sit-ups 2 times a day for 4 days a week. I feel like I should have more muscle than I have now, should I increase the amounts I do right now or should I just stick with the same routine and I will see better results in the future?

Also I wasn't really a heavy set person in the beginning, I had an average build, maybe around 160-170 lbs and my height is 5'11. I don't take any muscle supplements as well.

eat 500 cals over maintenance
do starting strength
add throwers ten before any pressing movements
stretch before and after lifting

come back in 6 months after doing this. I added 45 lbs in 8 months and look a lot better now. I can post the transformation pics if you want. Also only took a multivitamin and protein only if i had a bad day and needed to hit my macros along with the above 4 points

[T1000]

Originally Posted by Wuppy

^^^ Yeah when you 'roid up you can do pretty much anything you want.

You should probably never comment on gear again since you have no idea what you're talking about lol.

[OTMPut]

Originally Posted by Wuppy

^^^ Yeah when you 'roid up you can do pretty much anything you want.

Did you even watch the video?

For most of us simply showing up everyday and doing body weight exercises suffices. All other complications makes it that much easier not to show up.

[Wuppy]

Originally Posted by T1000

You should probably never comment on gear again since you have no idea what you're talking about lol.

Um, yeah, no. Juicers can stand next to weights and they get big. I've known plenty of them.

[maverick66]

Originally Posted by Wuppy

Um, yeah, no. Juicers can stand next to weights and they get big. I've known plenty of them.

you should get to know more because that doesnt happen.

[T1000]

Originally Posted by Wuppy

Um, yeah, no. Juicers can stand next to weights and they get big. I've known plenty of them.

AHAHAHAHAHA this is the dumbest thing I've ever read on TW, and that's saying something since I've been in the pro players section ahaha. Can you even name one roid without looking it up? Doubt it lol

[Drbob31]

Originally Posted by OTMPut

Check this out.
http://rosstraining.com/blog/2011/12...or-simplicity/

Consistency is key. Keeping it simple helps in staying the course.

Agree that consistency is the key. Hopefully if I can maintain consistency, I'll look like him when I "grow up"!

[GuyClinch]

The Ross training guy doesn't look like a steroid user to me.. That's a pretty weird comment. What that guy has is good genes, IMHO.