Hey everyone!
So I started lifting like 2 months back and I really enjoy going to the gym. I'm 16 years old girl, 176 cm tall, 59 kg, 22% body fat. So yeah I'm pretty skinny and I've been trying to put on muscle. I'm going to the gym twice a week and I do a full body workout - I Squat, Deadlift, I do biceps barbell curls, many triceps exercises, Bench press for chest (since I can't do push ups) and Abs exercises. My goal is to build biceps(I really want big guns), triceps and back(I really want to carry a person without a problem, it's a weird goal, I know, also I want to do atleast 1 muscle up), I want to have wider shoulders because I mostly wear mens' hoodies and they don't fit me well (I really love them but even XS doesn't fit me that well because I have hourglass shape and I'm trying to change it into more inverted triangle shape, I'm more boyish anyway so I would really love to get rid of those curves), and well abs. I don't rly care about legs but well I won't be skipping leg day because of that. But anyway my big goal is to build muscle and get stronger.
My gym sadly doesn't have a squat rack so I squat on a smith machine and I have been seeing improvments on my legs and I think that squatting on a smith machine feels heavier and harder than squatting with a barbell(I tried putting the same weight on a barbell and then squatting and it feels lighter). So yeah I have started with 10 kg (5kg both sides) and now I'm at 20kg(just added 2.5kg weight on last workout).
So in general my legs have grown a little bit, but the problem is that my arms(biceps,triceps) and my back haven't. Also when bench pressing I can't feel my chest.
I have been stuck at 4kg on both biceps and triceps, when I curl I only curl with a barbell without anything on it(my biceps are too weak), I have increased weight on my deadlift a little bit, but still I can't see much change on my lower back. I also have a little bit poor posture from playing video games too much but I'm trying to keep my back straight as possible and I'm also a bit afraid to add weight until my form is completely correct. For triceps I have been doing triceps extensions with dumbells, pull downs, and I still can't see any improvments. Also like I said before - I can't feel chest when doing bench press, I also can't do pull ups(I tried to do pull up negatives but I can't, I immediately fall down, my back muscles are too weak). Also I still can't do push ups.
I don't realy have a diet, I just avoid fast food and sugar. I'm in highschool and I usually eat bread and something for lunch from a supermarket and then after school at home I have dinner. I have been thinking that maybe I'm skinny because I don't eat enough(I skip breakfast because there's no time, I'm also not that hungry, I recently noticed that I'm barely eating anything and I feel full, like wtf?) and I think that that's maybe the reason why my muscles don't grow - im not sure, or maybe my form is bad? Like idk, I'm gonna film myself next time and send some vids here so that u guys can see. Maybe I'm doing something else wrong? I'm watching many youtube videos from buff dudes(those guys are the best) and other fitness youtubers and copying them, I'm also thinking when lifting - fixed my bicep curls a little bit, forearms soreness stopped.
My workout example:
Walking on a treadmill(warm up) - 10 minutes
Squat on Smith machine - 4 sets, 12 reps, 20kg
Deadlift - 4 sets, 12 reps, 17.5kg
Back Rows on a machine - 4 sets, 8 reps with left hand, 8 reps right hand, 8 reps both hands, 17,5kg
Dead Hang - 3 sets, till failure
Bicep curls - 4 sets, 12 reps, just barbell without anything on it(4 kg)
Triceps pulldowns - 4 sets, 12 reps, 10kg
Crunches - 3 sets, 12 reps, body weight
Stretching all muscles - 10 minutes
Walking on a treadmill(cool down) - 10 minutes
I increase weight every 3 workouts by 2.5kg (this goes mostly for my legs and deadlift)
So yeah I need some advice on all these issues. So any workout tips? Is my workout okay? Should I go on a diet / start eating more clean? Also how can I achieve my first pull up and then muscle up if I can't do negatives? How long did it take you guys to do 1 pull up and later 1 muscle up? Also any ideas on what to do to achive my first push up(It's difficult to do knee push ups)? Why don't I feel chest when benching and why aren't my arms growing? Is maybe everything growing slower because I'm a girl??? Is it even possible for someone like me to have veiny arms and guns like guys? I'm really like working out and there are guys who don't workout and beat me easily, also all my guy friends have visible veins on their arms, below forearms and they don't workout, it's so unfair hahah
So yeah I threw out a few questions that have been bugging me for a while. Pls help, I would really appreciate it!
So I started lifting like 2 months back and I really enjoy going to the gym. I'm 16 years old girl, 176 cm tall, 59 kg, 22% body fat. So yeah I'm pretty skinny and I've been trying to put on muscle. I'm going to the gym twice a week and I do a full body workout - I Squat, Deadlift, I do biceps barbell curls, many triceps exercises, Bench press for chest (since I can't do push ups) and Abs exercises. My goal is to build biceps(I really want big guns), triceps and back(I really want to carry a person without a problem, it's a weird goal, I know, also I want to do atleast 1 muscle up), I want to have wider shoulders because I mostly wear mens' hoodies and they don't fit me well (I really love them but even XS doesn't fit me that well because I have hourglass shape and I'm trying to change it into more inverted triangle shape, I'm more boyish anyway so I would really love to get rid of those curves), and well abs. I don't rly care about legs but well I won't be skipping leg day because of that. But anyway my big goal is to build muscle and get stronger.
My gym sadly doesn't have a squat rack so I squat on a smith machine and I have been seeing improvments on my legs and I think that squatting on a smith machine feels heavier and harder than squatting with a barbell(I tried putting the same weight on a barbell and then squatting and it feels lighter). So yeah I have started with 10 kg (5kg both sides) and now I'm at 20kg(just added 2.5kg weight on last workout).
So in general my legs have grown a little bit, but the problem is that my arms(biceps,triceps) and my back haven't. Also when bench pressing I can't feel my chest.
I have been stuck at 4kg on both biceps and triceps, when I curl I only curl with a barbell without anything on it(my biceps are too weak), I have increased weight on my deadlift a little bit, but still I can't see much change on my lower back. I also have a little bit poor posture from playing video games too much but I'm trying to keep my back straight as possible and I'm also a bit afraid to add weight until my form is completely correct. For triceps I have been doing triceps extensions with dumbells, pull downs, and I still can't see any improvments. Also like I said before - I can't feel chest when doing bench press, I also can't do pull ups(I tried to do pull up negatives but I can't, I immediately fall down, my back muscles are too weak). Also I still can't do push ups.
I don't realy have a diet, I just avoid fast food and sugar. I'm in highschool and I usually eat bread and something for lunch from a supermarket and then after school at home I have dinner. I have been thinking that maybe I'm skinny because I don't eat enough(I skip breakfast because there's no time, I'm also not that hungry, I recently noticed that I'm barely eating anything and I feel full, like wtf?) and I think that that's maybe the reason why my muscles don't grow - im not sure, or maybe my form is bad? Like idk, I'm gonna film myself next time and send some vids here so that u guys can see. Maybe I'm doing something else wrong? I'm watching many youtube videos from buff dudes(those guys are the best) and other fitness youtubers and copying them, I'm also thinking when lifting - fixed my bicep curls a little bit, forearms soreness stopped.
My workout example:
Walking on a treadmill(warm up) - 10 minutes
Squat on Smith machine - 4 sets, 12 reps, 20kg
Deadlift - 4 sets, 12 reps, 17.5kg
Back Rows on a machine - 4 sets, 8 reps with left hand, 8 reps right hand, 8 reps both hands, 17,5kg
Dead Hang - 3 sets, till failure
Bicep curls - 4 sets, 12 reps, just barbell without anything on it(4 kg)
Triceps pulldowns - 4 sets, 12 reps, 10kg
Crunches - 3 sets, 12 reps, body weight
Stretching all muscles - 10 minutes
Walking on a treadmill(cool down) - 10 minutes
I increase weight every 3 workouts by 2.5kg (this goes mostly for my legs and deadlift)
So yeah I need some advice on all these issues. So any workout tips? Is my workout okay? Should I go on a diet / start eating more clean? Also how can I achieve my first pull up and then muscle up if I can't do negatives? How long did it take you guys to do 1 pull up and later 1 muscle up? Also any ideas on what to do to achive my first push up(It's difficult to do knee push ups)? Why don't I feel chest when benching and why aren't my arms growing? Is maybe everything growing slower because I'm a girl??? Is it even possible for someone like me to have veiny arms and guns like guys? I'm really like working out and there are guys who don't workout and beat me easily, also all my guy friends have visible veins on their arms, below forearms and they don't workout, it's so unfair hahah
So yeah I threw out a few questions that have been bugging me for a while. Pls help, I would really appreciate it!
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