Does anyone have any suggestions for a good and effective muscle building gym program?

Question: I am currently doing weight training at the gym, and have been for the past 2 or 3 months but have had no improvement in strength or tone what so ever, I feel like it is usless. I have been doing a lot of cardio and have lost over 20Kg in the past year simply by exercising, I went from 97Kg to my current weight of 73Kg. I am 177cm, and would like to be of athletic build, possibly around 80Kg, and muscular or well toned, but the things I am doing like bench press, etc, aren't working. I did however, get somewhere (I think!) when doing bench press, I did 20 reps of 20Kg, 14 reps of 22Kg, and 10 reps of 30Kg, all consecutivly with about a minutes rest in between. What am I doing wrong?!?

Answers:
OK, I hope I can address your concerns. First of all, congratulations on the cardio and the weight loss. Cardio helps improve the heart muscle and that can only help your overall health. However, it is hard to do cardio to lose weight AND gain muscle. The two are opposing goals. Now that you have lost weight, taper back on your cardio (but keep doing some). To gain muscle results, you are doing too many reps. Try upping the weight and lowering the number of reps--higher weight, bigger muscles. Find a weight that you can only do ten good repititions with (maybe the 30kg weight)--the tenth should still be good form, but pushing it. Then add five pounds and do eight, then add five more pounds and do six.

Make sure as well, that you are doing weight training for all the muscle groups in your body--even legs! Legs are the biggest muscle group--when you work muscle, it releases growth hormones into your body--the bigger the muscle group, the more growth hormone for the whole body. Weight training legs can help build the rest of the body.

Hope this helps.

---

---

More Questions and Answers

• does mountain dew shrink your balls?
• Japanese/Danish how big will my penis be?
• do you focus better on work/study after you masturbate? (guys only)?
• can u get any disease for masturbating?
• have got some sort of foot problem on soles of feet skin discolured and sore little craters in skin help pleas
• Non-circumsized?
• Saw a guy 's penis in male locker room. Its long, 4 when flaccid. Know how to make mine longer?
• when we discharge urinal then we get a LITTLE SHOCK.WHY THIS HAPPEN?