Whats wrong with my workout :(
KiMBO's Hubby
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From: San Hose Jose
Teggers quote: 
So does that apply when you hit the same muscles? I know each group (legs, arms, shoulders) have their own smaller muscles within. Should I work the bigger muscles first?
Yea thats the thing. I have been messing around going to the gym on and off for a year without a real routine, tracking progress other than in the mirror, and not having a real good solid diet. I dont really know what works or not.
So does that apply when you hit the same muscles? I know each group (legs, arms, shoulders) have their own smaller muscles within. Should I work the bigger muscles first?
Yea thats the thing. I have been messing around going to the gym on and off for a year without a real routine, tracking progress other than in the mirror, and not having a real good solid diet. I dont really know what works or not.
...and screw hiring a trainer. hire Rich.
Last edited by SUPER LAUBO; Jan 2, 2008 at 06:58 PM.
I got worms.
Joined: Jul 2000
Posts: 32,238
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From: Utah
1) you're overtraining one muscle group. i would do 4 chest exercises at the most in one workout session. example:
- flat, barbell
- incline, dumbbell
- flies, cable
- decline, barbell
2) use the pyramid method. example with beginner weights:
set 1: 65lbs x 12 reps
set 2: 95lbs x 10 reps
set 3: 115lbs x 8 reps
set 4: 135lbs x 6 reps
3) make sure you're getting a full range of motion from start to finish
4) i think 1-2 min between sets is fine.
- flat, barbell
- incline, dumbbell
- flies, cable
- decline, barbell
2) use the pyramid method. example with beginner weights:
set 1: 65lbs x 12 reps
set 2: 95lbs x 10 reps
set 3: 115lbs x 8 reps
set 4: 135lbs x 6 reps
3) make sure you're getting a full range of motion from start to finish
4) i think 1-2 min between sets is fine.
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From: Charlotte, NC
I
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From: Westside til I die
Weighted pushups with a 25 plate on your back are hard
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From: Charlotte, NC
I go duffy on dem bitches
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From: Gonzales, Louisiana
also, when youre doing press/fly, flex your chest. that shits fucking intents.
what i think your problem is is, as you stated, your arms get tired before your chest gets going
try this for a while.
Day 1 : Back & Bi OR Chest & Tri
Day 2 : Shoulders
Day 3 : Legs
Day 4 : Opposite of Day 1.
Make sure you do your back work before your bi work and chest work before tri work, that way your secondary muscles aren't going to fatigue and cause you to not be able to work your primary muscles hard enough, plus that way your secondary muscles have the same amount of time to recover as your primary muscles.
if you do a 3 day split, do something like:
Day 1 : Back & Bi or Chest & Tri
Day 2 : Legs & Shoulders
Day 3 : Opposite of Day 1
I definitely agree with the 4 muscle group exercises thing.
Make sure you're getting protein in an hour before your workout.
what i think your problem is is, as you stated, your arms get tired before your chest gets going
try this for a while.
Day 1 : Back & Bi OR Chest & Tri
Day 2 : Shoulders
Day 3 : Legs
Day 4 : Opposite of Day 1.
Make sure you do your back work before your bi work and chest work before tri work, that way your secondary muscles aren't going to fatigue and cause you to not be able to work your primary muscles hard enough, plus that way your secondary muscles have the same amount of time to recover as your primary muscles.
if you do a 3 day split, do something like:
Day 1 : Back & Bi or Chest & Tri
Day 2 : Legs & Shoulders
Day 3 : Opposite of Day 1
I definitely agree with the 4 muscle group exercises thing.
Make sure you're getting protein in an hour before your workout.
Wannabe ///M3 owner
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From: Northern California
I'd ditch barbell's personally. I do them but only for sake of variety. You will get more development from dumbell presses. Just start with a weight you can handle and do your reps like you'd do them with barbells. Also like Rich said cut down on the chest. I usually do flat and incline OR decline. I dont do three benching exercises in one trip. Coupled with flyes and and you're overtraining yourself