I need some help not making an more gains!!

[paultervit]

Hello All
First post so hello everyone....
I'm looking for some advice hopefully this is the right place to put this post.
I've been doing some weight training since around the begining of the year. I started off pretty unfit probably not doing much exercise in around 10 years. I've been making good progress adding heaver weights and more reps to my workouts every week. But I've now reach a point where I'm no longer making any gains, I think I may need to change things a bit. At the moment I'm doing the following 5-6 days a week

10 Barbell Curl (35kg) 3 sets
10 Barbell Upright Row (40kg) 3 sets
30 Barbell Shrugs (60kg) 3 sets
40 Press Ups * 3

As well as skipping twice a week for around 30mins at a time.

My initial aim was to loose some weight and I have done this going down from 13 stone to around 12. But I'm still a bit podgy and would now like to get in proper shape. I'm on a pretty low cal diet usually something like

Weetabix and skimmed milk with OJ for breakfast
Turkay & salad sandwich for lunch
Chicken and rice and veg for dinner
some appleas and bananas for snacks.

Can anyone suggest some things I can do to make improvements. I don't really have the space for benches etc and at the moment a gym is gonna cost too much cash.

Thanks in advance for any help you all give me with this.

Thanks

Paul

 

[djeclipse]

http://www.elitefitness.com/forum/w...xercises-articles-more-start-here-484815.html

read

 

[paultervit]

Thanks think I'm going to start with the Mark Rippetoe's 3x5. Only problem is I dont have a bench to do BenchPress's. Is there any alternatives to presses I can do without a bench, all the other ones I will be able to do from home.

Thanks

Paul

 

[Tatyana]

Thanks think I'm going to start with the Mark Rippetoe's 3x5. Only problem is I dont have a bench to do BenchPress's. Is there any alternatives to presses I can do without a bench, all the other ones I will be able to do from home.

Thanks

Paul

Congrats on starting your training and diet

You may find this thread helpful as well


http://www.elitefitness.com/forum/steroids-discussion-forum/help-sort-out-your-diet-565562.html

What are you doing to train your legs?

I know that they are not ideal, but an swiss ball/exercise ball can be used for things like benchpress, especially if you have the dumbells at home.

Check TK Maxx for one, they often have them on clearance.

 

[ceo]

Congrats on starting your training and diet

You may find this thread helpful as well


http://www.elitefitness.com/forum/steroids-discussion-forum/help-sort-out-your-diet-565562.html

What are you doing to train your legs?

I know that they are not ideal, but an swiss ball/exercise ball can be used for things like benchpress, especially if you have the dumbells at home.

Check TK Maxx for one, they often have them on clearance.

Always full of good helpful suggestions!

 

[djeclipse]

Thanks think I'm going to start with the Mark Rippetoe's 3x5. Only problem is I dont have a bench to do BenchPress's. Is there any alternatives to presses I can do without a bench, all the other ones I will be able to do from home.

Thanks

Paul

You should be able to find a cheap bench somewhere. Check your local want adds in the paper, but and sell. In the mean time try the swiss ball and dumbells, or do dips.

 

[dagar]

How about chin-ups or push-ups. Both are good compound excersises. Since you don't have room for equipment, look into resistance training for the time being.

 

[hardrock]

Did you say "skipping" for 30 minutes?

I'm sure you meant skipping rope, but I have a picture in my head of a slightly overweight man skipping down the road and it's making me laugh. "la la la la".