Quote:
Originally Posted by not2secure4u
I should add weight every training ? Thats like a very steap increase ?
If you've ever done anything else then you completely wasted your time. Did you really come into the gym and do the same exercise with the same amount of weight and think you were doing something useful? You should be increasing weight with every workout as a novice. Or increasing number of reps per set with the same weight etc. Everything should be about getting stronger on large range of motion compound exercises.
Examples are Squats, Deadlifts, overhead presses etc. I assume you haven't been doing these and have been doing leg extensions and bicep curls?
Your absolutely terrible results on the program you were given are unsurprising. Ignore everything those people say they know nothing about training or exercise. I feel sorry for you, you seemed keen and earnest and were led astray by clueless morons through no fault of your own (although you should have questioned things way sooner). Now you have found this forum I wish you luck. Read the FAQ, hang around a bit you will learn a lot.