Gidday MasterX, that workout, with your situation, is doing next to nothing. Your body needs a reason to adapt, and you want it to be in the form of growth. Your body is like a meter, a monitor. What are the biggest strongest muscles in your body? The ones that if worked extremely hard, would send the strongest signal, or message, that this is serious, adapt. Glutes (bum), legs, and back. Look at your workout. You are working all the weakest muscles, and in a way that they can cope with, in fact in a way that it might even be better to be smaller, and use less muscle fuel, and more oxygen. So its no suprise.
Next, imagine working, legs, bum, and back all in one hit, or in combinations with some of those smaller muscles. Your body gets some major feedback...what the #### is this... grow!!! Now look, its happening again, even worse... grow!!! Then you need to think about, am giving enough time, and fuel, and material, and right material, to grow. Also you need to think if your body, this meter, monitor, gets readings, look no fuel, no materials, wrong ones...stop!!!! Gee I'm sick, really flat, I can't do anything for a while, or, I don't know, I just can't seem to grow.
Thats why exercises like deadlifts, squats, chinups and dips, hyperextensions, hanging leg raises work so well, especially for people who find it hard to grow.
Then when you start to look at the different builds, sprinters and marathon runners, you get more clues about the type of adaption. When your body wants to grow, hormones play a huge role, and the right combination of signals from exercise and fuel and material availability says, make hormones that make growth easy. So sprinters - rampant hormones, marathon runners, men and women less, and if its taken too far, shutdown.
So it becomes clear its also good to eat in a way that the meters are getting a constant reading, plenty of right nutrients, keep growing, keep making hormones.
If any of this resonates, learn really well how to do those major exercises properly, safely, and then have a go at planning your system. The 45 min workout thing is great, because it is around the maximum hormone output time. Have a slow digesting meal, with the building blocks (protein, fat) just before bed, and you get growth signals as you sleep.
Think of balance and variety. I've given identical, detailed workouts before, and so have others adressed this same issue So look back through some threads and theres tons of contrasting info to pick from. All the best.  |