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[Tijnisch]

I'm of the belief that a person's health is the most important thing to them, and what you put in your mouth is one of the easiest ways you can affect your health.
Maybe adjust your schedule, there must be something you can give up if it means having the small amound of time needed to prepare a meal.

...and eat more protein.

Well, it's kind of difficult. I get home at around 5:30PM from college and have to leave at 5:55PM for soccer/fitness. It's not gonna be a problem the following 8 weeks because of vacation... but after that... meh.

About the more protein thing... there are 2 things I had in mind.
1: Eat quark cheese before bedtime
2: Have a whey shake with breakfast

Are these any good?

 

[The Lamp]

Day 12 of GOMAD: My weight gain has plateaued at around 9-11 lbs. I'd suspect it's because the last few days I've only eaten about 1 meal + my gallon which is not enough calories, and I've been getting little sleep from hanging out with friends. Gonna take the weekend off from friends since I worked out today and I'm going to focus on pumping those calories/carbs/protein into my body.

My muscles are getting noticeably bigger though, the results are crazy. I have better visible results from the last two weeks of working out than my entire couple of months trying to bulk up when I was 17. This GOMAD thing is really amazing.

MUST EAT HARDER

My lifts are progressing a lot. My chest is getting bigger but I'm still at the same weight as last week so I'm going to try to bench more on Monday.

You are doing GOMAD and are a beginner, why are you doing leg extensions and using a bench machine?

What's wrong with leg extensions? And my little gym doesn't have any barbells. It's really annoying. It does have dumbbells but I can almost never use the little bench they use for bench pressing because people are on it so I just use the bench press machine usually (though sometimes I get to squeeze in a set with real benching, although with dumbbells).

 

[ipukespiders]

Well, it's kind of difficult. I get home at around 5:30PM from college and have to leave at 5:55PM for soccer/fitness. It's not gonna be a problem the following 8 weeks because of vacation... but after that... meh.

About the more protein thing... there are 2 things I had in mind.
1: Eat quark cheese before bedtime
2: Have a whey shake with breakfast

Are these any good?

Those microwave dinners you eat are prepared ahead of time and packaged. You could always just cook up some food on a day off, and stick it in the fridge for during the week. Make your own "tv dinners".
Today I just cooked up a half dozen burger patties as a time saver for the next couple of days. I often boil up a batch of eggs and throw them in the fridge too.

Use the whey to supplement, not to take the place of.
Eat more meat.
Try to get lots of protein at every meal. Myself, I'm a low carber, so I make sure to get lots of good fats too and I skip the carbs, but that is up to you.

 

[DogWelder]

Day 12 of GOMAD: My weight gain has plateaued at around 9-11 lbs. I'd suspect it's because the last few days I've only eaten about 1 meal + my gallon which is not enough calories, and I've been getting little sleep from hanging out with friends. Gonna take the weekend off from friends since I worked out today and I'm going to focus on pumping those calories/carbs/protein into my body.

My muscles are getting noticeably bigger though, the results are crazy. I have better visible results from the last two weeks of working out than my entire couple of months trying to bulk up when I was 17. This GOMAD thing is really amazing.

MUST EAT HARDER

My lifts are progressing a lot. My chest is getting bigger but I'm still at the same weight as last week so I'm going to try to bench more on Monday.


What's wrong with leg extensions? And my little gym doesn't have any barbells. It's really annoying. It does have dumbbells but I can almost never use the little bench they use for bench pressing because people are on it so I just use the bench press machine usually (though sometimes I get to squeeze in a set with real benching, although with dumbbells).

How are you doing squats if your gym doesn't have barbells? You don't need to do leg extensions as a beginner if you're doing squats. Just do squats. And I'd recommend you switch to DB bench press instead of using a machine. Or do chest dips.

 

[The Lamp]

How are you doing squats if your gym doesn't have barbells? You don't need to do leg extensions as a beginner if you're doing squats. Just do squats. And I'd recommend you switch to DB bench press instead of using a machine. Or do chest dips.

Ok. I've been doing squats with the leg press machine. I know it's not the same but I'm compromising. What are chest dips? Is it like a pushup?

 

[Oblivion]

I have a feeling I've asked this question before in the thread, but I never came back to it, so forgive me if someone already responded.

So I'm trying to do 200 pushups a day. Obviously not all in a row.

But I'm wondering, is it more effective to do a lot of reps in smaller sets in a short period of time, say, hypothetically, 4 sets, 50 reps each, spread out over 2 hours.

Or is it more effective to do the same sets and reps, but over say, the course of a day?

 

[deadbeef]

I have a feeling I've asked this question before in the thread, but I never came back to it, so forgive me if someone already responded.

So I'm trying to do 200 pushups a day. Obviously not all in a row.

But I'm wondering, is it more effective to do a lot of reps in smaller sets in a short period of time, say, hypothetically, 4 sets, 50 reps each, spread out over 2 hours.

Or is it more effective to do the same sets and reps, but over say, the course of a day?

Take a look at this:
http://www.t-nation.com/free_online...aining_performance/100_reps_to_bigger_muscles

Short answer is that it is better to do a less number of reps throughout the day.

 

[DogWelder]

Ok. I've been doing squats with the leg press machine. I know it's not the same but I'm compromising. What are chest dips? Is it like a pushup?

Oh... those are called leg presses. I assume it's the 45 degree sled version? If you don't have a squat or power rack then it's definitely the best squat replacement. This is a chest dip: http://www.exrx.net/WeightExercises/PectoralSternal/WtChestDip.html

But you should really do DB bench presses. A machine does not work your stabilizers significantly and as a result you get less than optimal mass and strength gains.

 

[Oblivion]

Take a look at this:
http://www.t-nation.com/free_online...aining_performance/100_reps_to_bigger_muscles

Short answer is that it is better to do a less number of reps throughout the day.

Interesting read, thanks!

 

[Oblivion]

Take a look at this:
http://www.t-nation.com/free_online...aining_performance/100_reps_to_bigger_muscles

Short answer is that it is better to do a less number of reps throughout the day.

Okay, so finished reading the article, and I have to say I'm skeptical. The idea of doing like 10 reps an hour sound great. But it feels like one of those pitches for diet pills that say "eat everything you want without worrying about gaining an ounce!". It goes against pretty much every instance of conventional wisdom that says there's no such thing as an easy way to gain muscle.

I mean, I'm hoping it's true, but it just sounds too good to be true. :/

 

[DogWelder]

Okay, so finished reading the article, and I have to say I'm skeptical. The idea of doing like 10 reps an hour sound great. But it feels like one of those pitches for diet pills that say "eat everything you want without worrying about gaining an ounce!". It goes against pretty much every instance of conventional wisdom that says there's no such thing as an easy way to gain muscle.

I mean, I'm hoping it's true, but it just sounds too good to be true. :/

You didn't really specify what you're trying to accomplish by doing that many pushups in a day. Gain mass? Strength? Endurance?

 

[MWS Natural]

Take a look at this:
http://www.t-nation.com/free_online...aining_performance/100_reps_to_bigger_muscles

Short answer is that it is better to do a less number of reps throughout the day.

Oh wow thanks man this is EXACTLY what I need. My chest recovery time has been terrible, hopefully this will work!

 

[Oblivion]

You didn't really specify what you're trying to accomplish by doing that many pushups in a day. Gain mass? Strength? Endurance?

Sorry, my goal's to gain mass. And strength too, but that's just icing, not the main thing I'm after at the moment.

 

[DogWelder]

Sorry, my goal's to gain mass. And strength too, but that's just icing, not the main thing I'm after at the moment.

You won't really gain any significant mass doing pushups. Past a certain point you're only improving endurance. That's why progressive overload is so important in bodybuilding. If you want to gain chest mass you're going to have to do something like bench presses, chest dips, flyes, weighted pushups, etc. Something where you can add resistance gradually.

 

[Oblivion]

You won't really gain any significant mass doing pushups. Past a certain point you're only improving endurance. That's why progressive overload is so important in bodybuilding. If you want to gain chest mass you're going to have to do something like bench presses, chest dips, flyes, weighted pushups, etc. Something where you can add resistance gradually.

Trying to gain arm mass, actually.

 

[rando14]

Trying to gain arm mass, actually.

Arm mass only?

Oh boy, better put up your flame shield buddy.

 

[DogWelder]

Trying to gain arm mass, actually.

Do you have dumbbells? Bodyweight exercises will only get you so far, and usually not far enough to see any significant mass gains. Diamond pushups are decent for triceps as are chin-ups for biceps. Pushups won't really put any size on your arms (unless you are gradually adding weight).

 

[abuC]

Do you have dumbbells? Bodyweight exercises will only get you so far, and usually not far enough to see any significant mass gains. Diamond pushups are decent for triceps as are chin-ups for biceps. Pushups won't really put any size on your arms (unless you are gradually adding weight).

That's not entirely true, male gymnasts are jacked and from what I've read they only do bodyweight training. And a lot of prisons no longer have free weights, yet guys still end up like monsters.

 

[Oblivion]

Do you have dumbbells? Bodyweight exercises will only get you so far, and usually not far enough to see any significant mass gains. Diamond pushups are decent for triceps as are chin-ups for biceps. Pushups won't really put any size on your arms (unless you are gradually adding weight).

I have a membership at my college gym, so the weights thing is a non-issue.

 

[cuevas. PhD.]

That's not entirely true, male gymnasts are jacked and from what I've read they only do bodyweight training. And a lot of prisons no longer have free weights, yet guys still end up like monsters.

Now that you mention it, what is their diet? how much protein do they get in prison?

 

[abuC]

Now that you mention it, what is their diet? how much protein do they get in prison?

I never been to prison but I've read up on how these guys get so big with limited resources. They get 3 meals a day but they can buy extra food from commissary, the bigger guys load up on tuna and jars of peanut butter as their supplements.

 

[DogWelder]

That's not entirely true, male gymnasts are jacked and from what I've read they only do bodyweight training. And a lot of prisons no longer have free weights, yet guys still end up like monsters.

They do a lot of planche and ring bodyweight exercises, start from a young age, and have small frames which look fuller with less mass. They also leverage their bodies in different ways which adds resistance without weights. It's still progressive overload. Doing pushups, crunches, pullups the same way, endlessly, is really not optimal for growth.

I have a membership at my college gym, so the weights thing is a non-issue.

Just train with free weights, you will see results a lot faster this way as well.

 

[ipukespiders]

Now that you mention it, what is their diet? how much protein do they get in prison?

Well, in order to keep things fair, the weakest guys get extra sausage.

 

[MrToughPants]

Well, in order to keep things fair, the weakest guys get extra sausage.

He can easily reach his goal of g/lb "protein" if he gets passed around enough.

 

[Lostconfused]

Age: 24
Height: 181cm/ 5'11"
Weight: 119Kg/261.8lbs
Goal: Fat loss
Current Training Schedule: none
Current Training Equipment Available: Gym nearby, no equipment at home
Comments:

There is a small gym nearby, I don't think it's one of the major chains but it should at least have some weights compared to there being none at home. I am looking for a simple program that I can do by my self, hopefuly the gym isn't too crowded, before work. I have trouble sleeping sometimes so I tend to wake up early and instead of wasting my time browsing gaf I might as well pop over to the gym nearby. All I can be certain of my current physical state is that my back is weak compared to any other bodypart.

I am fat, have man boobs, a pot belly but none of that really bothers me that much but I did notice that the weight is having an adverse effect on my blood pressure and I do get relatively frequent headaches or am sensetive to weather changes because of that. I cut a large part of sugar from my diet and it helped. But I started slacking so I picked some weight back up. I am considering going to the gym in hopes of getting better results this time around. Although there is a good chance that I won't stick with this for more than a week or two and quit, it's a fairly regular pattern with me.

Oh also, I haven't actually been to the gym that is nearby. So any tips as to what I should look for or ask about will probably be useful.

 

[Ace 8095]

Day 12 of GOMAD: My weight gain has plateaued at around 9-11 lbs. I'd suspect it's because the last few days I've only eaten about 1 meal + my gallon which is not enough calories, and I've been getting little sleep from hanging out with friends. Gonna take the weekend off from friends since I worked out today and I'm going to focus on pumping those calories/carbs/protein into my body.

My muscles are getting noticeably bigger though, the results are crazy. I have better visible results from the last two weeks of working out than my entire couple of months trying to bulk up when I was 17. This GOMAD thing is really amazing.

MUST EAT HARDER

My lifts are progressing a lot. My chest is getting bigger but I'm still at the same weight as last week so I'm going to try to bench more on Monday.





What's wrong with leg extensions? And my little gym doesn't have any barbells. It's really annoying. It does have dumbbells but I can almost never use the little bench they use for bench pressing because people are on it so I just use the bench press machine usually (though sometimes I get to squeeze in a set with real benching, although with dumbbells).

If you don't have access to barbells I'd suggest not staying on GOMAD too long. If you're making good progress now that's great, but as soon as you start to gain noticeable amounts of fat stop. Wait till you have access to barbells and resume GOMAD again later.

 

[MWS Natural]

You won't really gain any significant mass doing pushups. Past a certain point you're only improving endurance. That's why progressive overload is so important in bodybuilding. If you want to gain chest mass you're going to have to do something like bench presses, chest dips, flyes, weighted pushups, etc. Something where you can add resistance gradually.

http://i256.photobucket.com/albums/hh200/Whammer79/scan0001-6.gif

 

[Natural]

Hit 170kg for DL earlier, so am finally lifting over twice my weight. Next target is hitting 180kg before I go on holiday in 2weeks!

 

[parrotbeak]

http://i256.photobucket.com/albums/hh200/Whammer79/scan0001-6.gif

Makes me feel old that I actually remember that SI where he talked about just doing thousands of push ups everyday and not lifting.

Also interesting that he's 50 and looking extremely athletic as a newcomer to MMA. People keep saying he's a freak of nature, but maybe part of it is how he got his muscle

 

[Ace 8095]

http://i256.photobucket.com/albums/hh200/Whammer79/scan0001-6.gif

You post the greatest college football player of all time as evidence that pushups build mass? Walker could have done yoga and water aerobics and still have been trucking on the field. Superstars are born, not made.

 

[dragonelite]

You post the greatest college football player of all time as evidence that pushups build mass? Walker could have done yoga and water aerobics and still have been trucking on the field. Superstars are born, not made.

You're challenging science?
j/k or am i?

 

[DogWelder]

http://i256.photobucket.com/albums/hh200/Whammer79/scan0001-6.gif

He was genetically gifted, 220 lbs in high school, and he obviously didn't only do pushups to get that physique. I didn't think I needed to put a disclaimer in my post saying that barring you being a genetic freak who's predisposed to putting on a shit-ton of muscle that you can't gain significant mass with the most common* bodyweight exercises. Holy verbiage, Batman. You guys are reading past the context of the conversation.

*Dip bars and a pullup bar can get your pretty far though, especially if you're getting heavier as you train.

 

[parrotbeak]

You post the greatest college football player of all time as evidence that pushups build mass? Walker could have done yoga and water aerobics and still have been trucking on the field. Superstars are born, not made.

If people did his workout from a young age and don't get close to his results, we can make that argument. But I don't know anyone who has tried. People generally want their workout time compartmentalized into a couple hours or so every other day or whatever. Can argue that our lifestyles dictate it, but honestly I don't want to work out constantly throughout the day. I'd rather focus it all into one set time and then not worry about it.

Been doing pushups and body squats at work whenever I feel tired or sore and need some physical activity, so it'd be easy to try this 10 reps an hour. I might as well start this week. Since not being on a program for 3 weeks and then getting really sick, I was going to take it light at the gym.

 

[Luscious LeftFoot]

That's not entirely true, male gymnasts are jacked and from what I've read they only do bodyweight training. And a lot of prisons no longer have free weights, yet guys still end up like monsters.

One thing to keep in mind, gynmasts spend 30+ hours a week training, that's slightly different than the guy who spends 30min-1hr doing bodyweight exercises a couple times a week.

 

[Ace 8095]

If people did his workout from a young age and don't get close to his results, we can make that argument. But I don't know anyone who has tried.

I hope you mean his build, not his athleticism.

 

[Ace 8095]

That's not entirely true, male gymnasts are jacked and from what I've read they only do bodyweight training. And a lot of prisons no longer have free weights, yet guys still end up like monsters.

Of course male gymnasts are muscular, if they weren't they wouldn't be good gymnasts. You're making an error of survivorship bias by only looking the at the great gymnast or the jacked prisoners.

 

[Jason's Ultimatum]

Even though I'm eating 2 chicken breasts a day, I think that and only eating 150g of carbs a day is preventing me from gaining weight. I want to try and eat 300g of carbs a day, but when I read this:

150-300 grams/day – Steady, Insidious Weight Gain

Continued higher insulin-stimulating effect prevents efficient fat burning and contributes to widespread chronic disease conditions. This range – irresponsibly recommended by the USDA and other diet authorities – can lead to the statistical US average gain of 1.5 pounds of fat per year for forty years.

I get scared. I'm sure a lot of you guys are eating 300g of carbs a day.

 

[Prez]

I just started doing concentration curls and one-arm dumbbell triceps extensions for my arms, but I have some questions:

1) Should these two exercises be enough for the arms?
2) I'm starting with 3kg (6 lbs) which seems extremely low to me. Is that a good starting weight for a beginner? After 40 curls per arm I can't do any more (I switch arms every 10 curls). Actually I can if I wait 10 minutes.
3) How many curls should a complete beginner start with?
4) Should I get some slight (but visible) results after doing this a few months 2x a week? (and adjusting weights the more I progress)

 

[deadbeef]

Even though I'm eating 2 chicken breasts a day, I think that and only eating 150g of carbs a day is preventing me from gaining weight. I want to try and eat 300g of carbs a day, but when I read this:



I get scared. I'm sure a lot of you guys are eating 300g of carbs a day.

Why not try just 200 g per day first?

 

[Parch]

Pushups only get you so far. Eventually you get strong enough that they become easy and you need to incline or add weight to get enough resistance.

No matter what you're trying to develop, a variety of exercises is more efficient than two or three.

 

[reilo]

Good workout today. Upped my weight on the bentover barbell rows, front squat and bench press. Also did one more rep at the current weight for back squats (shooting for 5 reps, currently at 3).

Time to eat!

 

[Draft]

Hershel Walker is full of shit. He also claims that he eats just one large salad daily and only sleeps 4 hours a night.

 

[DogWelder]

I just started doing concentration curls and one-arm dumbbell triceps extensions for my arms, but I have some questions:

1) Should these two exercises be enough for the arms?
2) I'm starting with 3kg (6 lbs) which seems extremely low to me. Is that a good starting weight for a beginner? After 40 curls per arm I can't do any more (I switch arms every 10 curls). Actually I can if I wait 10 minutes.
3) How many curls should a complete beginner start with?
4) Should I get some slight (but visible) results after doing this a few months 2x a week? (and adjusting weights the more I progress)

I don't think anyone's answering because you haven't read the OP, but i'll be nice.

Muscles grow with progressive overload provided you're eating enough. So yes, you could just do those two iso exercises and eventually see growth if you gradually increase the resistance over time. But not if you're doing 40 reps of 6-lb concentration curls. That's cardio queen territory, and it's senseless. You have to use a weight that allows you to only do between 6 and 12 reps. The most common scheme is 3 sets of 8 reps per exercise. You should probably throw in another exercise or two per muscle group. Barbells/E-Z bars are probably a better choice for arm isolation than DBs simply because it's better for progression (you can progress w/ 2.5-lb increments per arm instead of 5-lb). You may see results in a few months, depends on how obsessively you're scrutinizing your body. Most people probably won't notice much of a difference, though.

Ftr, I don't think anyone would advocate doing just arm isos, but if those are your goals then who is anyone to stop you.

 

[Price Dalton]

Even though I'm eating 2 chicken breasts a day, I think that and only eating 150g of carbs a day is preventing me from gaining weight. I want to try and eat 300g of carbs a day, but when I read this:



I get scared. I'm sure a lot of you guys are eating 300g of carbs a day.

Don't worry about that. Carbs are really only an issue for people with fucked up metabolisms (insulin resistance, leptin resistance, diabetics). The problem is most people in this country have fucked up metabolisms that cannot handle carbohydrate. I doubt you do if you're having trouble keeping weight on.

Just stick to good carbs - potatoes, rice, roots, tubers, fruit - and avoid stuff like wheat, bread, and other shitty refined stuff.

 

[SentientStone]

I was advised by my doctor to stop doing any intense activities with my left leg / feet due to a persistant injury I sustained almost 6 monts ago, was doing Insanity earlier but I will stop that and maybe just do Ab Ripper X, pushups, and some shorter jogs (really don't want to cut jogging out since I really enjoy it). What are some good exercises that does not put pressure on one's leg / feet? I am primarily looking to lose some fat.

Has anyone ever experienced this? I am guessing my knee problem is my tendons (back of knee hurts when flexing it) and the middle area or mid-back area of my foot hurts when I apply pressure to it? I am going to see a podiatrist later this month (likely flat-foot lead problem), some people have told me that insoles are actually not good since they weaken your muscles as they do not get worked out... but what can one do if they still want to jog without pain? :/

 

[dentoomw]

I just started doing concentration curls and one-arm dumbbell triceps extensions for my arms, but I have some questions:

1) Should these two exercises be enough for the arms?
2) I'm starting with 3kg (6 lbs) which seems extremely low to me. Is that a good starting weight for a beginner? After 40 curls per arm I can't do any more (I switch arms every 10 curls). Actually I can if I wait 10 minutes.
3) How many curls should a complete beginner start with?
4) Should I get some slight (but visible) results after doing this a few months 2x a week? (and adjusting weights the more I progress)

What is your goal? Are you looking to get more definition in your arms? Put on some more size? Build strength? Knowing what your aiming for can really help to give you better advice. Overall though, DogWelder has it right. It sounds like your not doing enough different exercises and using too light a weight. Try adding some different DB exercises into your routine, use a weight where you can do about 10-12 reps, and drop your repetitions to at most 15 per set. As for seeing results - if your talking about aesthetic results, then probably no unless your also modifying your diet somewhat. Strength wise, you may see some, but at the current amount of weight you are using, unlikely.

Here's something you can try just using dumbbells and a chair. I'm by no means a trainer, but I think this should be a decent starter program.

3 x 10-12 Dumbbell Curls
3 x 10-12 Hammer Curls
3 x 10-12 Concentration Curls

3 x 10-12 Tricep Overhead Extensions
3 x 10-12 Lying Tricep Extensions
3 x 10-12 Tricep Kickbacks
3 x 10 Bench / Chair Dips

 

[Jason's Ultimatum]

Don't worry about that. Carbs are really only an issue for people with fucked up metabolisms (insulin resistance, leptin resistance, diabetics). The problem is most people in this country have fucked up metabolisms that cannot handle carbohydrate. I doubt you do if you're having trouble keeping weight on.

Just stick to good carbs - potatoes, rice, roots, tubers, fruit - and avoid stuff like wheat, bread, and other shitty refined stuff.

My metabolism is super fast, even at 29. Just sitting here I burn a 1,000 calories. I want to take back my previous statement on my carb intake. It's more like close to 100g of carbs I eat a day.

I'll look into more fruits. I eat an apple a day/2 bananas a day already.

EDIT-Holy crap:

One medium banana has about 26.95 grams of carbs. A large banana has about 31.06 grams.

Daaaaaaamn.

 

[cuevas. PhD.]

Got a new routine guys:

bench
crunches
curls

what do you think?

 

[Lamel]

Got a new routine guys:

bench
crunches
curls

what do you think?

Squat
Deadlift

 

[Prez]

I don't think anyone's answering because you haven't read the OP, but i'll be nice.

Muscles grow with progressive overload provided you're eating enough. So yes, you could just do those two iso exercises and eventually see growth if you gradually increase the resistance over time. But not if you're doing 40 reps of 6-lb concentration curls. That's cardio queen territory, and it's senseless. You have to use a weight that allows you to only do between 6 and 12 reps. The most common scheme is 3 sets of 8 reps per exercise. You should probably throw in another exercise or two per muscle group. Barbells/E-Z bars are probably a better choice for arm isolation than DBs simply because it's better for progression (you can progress w/ 2.5-lb increments per arm instead of 5-lb). You may see results in a few months, depends on how obsessively you're scrutinizing your body. Most people probably won't notice much of a difference, though.

Ftr, I don't think anyone would advocate doing just arm isos, but if those are your goals then who is anyone to stop you.

Thanks for the answer. I've read the OP, but either I couldn't find the answer or the answer wasn't clear enough to me. I didn't do 40 reps at once btw. I did 4 sets of 10 reps and after the 4rth set I couldn't do any more. I tried doubling the weight to 12 lbs and I really couldn't do more than 6 in a set.

What is your goal? Are you looking to get more definition in your arms? Put on some more size? Build strength? Knowing what your aiming for can really help to give you better advice. Overall though, DogWelder has it right. It sounds like your not doing enough different exercises and using too light a weight. Try adding some different DB exercises into your routine, use a weight where you can do about 10-12 reps, and drop your repetitions to at most 15 per set. As for seeing results - if your talking about aesthetic results, then probably no unless your also modifying your diet somewhat. Strength wise, you may see some, but at the current amount of weight you are using, unlikely.

I'm aiming for aesthetic results, don't really care about strength. I am lucky to have a pretty good body: little body fat, good metabolism, naturally broad shoulders (I've had many people tell me they thought I play sports because of that). I'm not the typical skinny guy even though I've never worked out or done any sport, but I do have skinny arms and no chest muscles and that's what I would like to focus on. I guess it's a combination of more definition and muscle gain.

The fact that I won't notice any aesthetic result after a few months is my biggest worry right now. It could be very discouraging and it could very likely make me give up soon. As for modifying my diet, the OP has plenty of information on that but I'm still wondering, do you mean adding more carbs to aid muscle growth or losing body fat? Right now I do some intensive cycling for half an hour 4 times a week to lower the body fat.

Also, that program seems like a good start! Thanks.