Vegan Bodybuilding & Fitness

Hi !


Can you help me ? I have some questions...I do a 3 days of full body workout (monday, wednesday, friday) on 3 differents weeks looks like this :
* week 1: heavy compound 5 set 5 reps - like bench press + weighted pullups + shoulder dumbbell press + barbell curl + weighted dips + Squats + Abs
* week 2: 15' cardio first and only bodyweight exercise for my chest like pushups, towel pullups and dips
day 1 : 5x Max of reps ; day 2 : Pyramide training (up and down) ; day 3 : Max set of 50% Max reps
for my legs : light 5x15 leg curl + leg extention
* week 3: 5x10 medium compound exercises - the same of week 1.

Excepted in week 2, I try to do different exercise one day to an other for more stimulation (is my sentence correct ? damn my english is so weak...) Is it a good idea to alternate weeks like this (heavy, light, medium) ? in week 3, 5x10 isn't too much ?


Thanks for reading !

What are your goals, and are you getting results with what you are currently doing?

Hi !

My goal is to obtain a good balance between strenght and muscular gain. I based my program on a Heavy-Light-Medium full body workout ; I'm doing this programme for 1 month and I got some little results until now (increase weight on compound exercise and stamina with pushups) but I am not as serious as I would like to be...Next week I will work harder !

I'm personally not a big fan of regular full body workouts, but I've seen people on this forum that swear by them, so they can't be too bad. I would recommend writing down your workouts pound for pound and how many reps you do and all that for at least a little while. See how the numbers change. If you are getting stronger than you are also building muscle, no way around it. There are of course different types of muscle fibers that respond differently to different types of training, but all of them grow larger when given the chance to recover after having put adequate stress on them. Bottom line though is that if you are getting stronger then you are also getting bigger. Noticeable muscle gain takes time though, so seeing reps/weight increase is the only regular thing you'll "see" make changes (in the short term).

If you don't see increases in reps/weight then it's most likely one of three things.

1. you aren't giving muscles enough time to repair themselves
2. you aren't pushing muscles hard enough to mandate the need to grow
3. you aren't giving your body enough calories to use for muscle growth.

If those things are in place and you still aren't seeing any changes (either muscle gain, or fat loss) then you might get a physical to make sure your body is operating properly.