PhazeShifter

Hey,
I just stared lifted about 5 weeks ago. I am on a bulkign diet consisting of 6 meals a day with high priotien and carbs in every meal. I work out 3 times a week(mon wed fri) and I do 3 sets of the following:

Bench Press
Barbell Curls
Standing Row
Bent Over Row
Military Press
Shrugs
Squats

and I do a 4th set of the bench, bent over rows, and squats. My problem is that recently, I am able to do my desired number of reps for allexcercised with the exception fo the military press. I'll be able to squeeze them all out on the first set, but the second set I'm lucky if I can get 1/2 and the third i can only get a few. I'm able to get all of the reps on the other exercises...but with this one, I just can't finish clean....I might be able to get 2-3 more reps but my back wouldbe all over and hurt so I don't do it.....anyone else havbe this problem or any suggestions on how to improve or possibly other exercises that work these same mucles? Thanks from a newbie. -Ryan

Scotty the Body

If your doing all those 3 days a week, I'd say recovery is your problem, larger muscles like back and legs take more time to recover 3-5 days of rest before they're worked again.

These type of routines work for newbies but the lack of rest catches up to them as well.
You may want to break up your muscle groups, working them once a week instead of three times.

Cool

ALBOB

Everything Scotty said and one more, look at your list. You've got Standing Rows, Military Press and Shrugs; three shoulder exercise and only one each for legs, back, and chest. You need to reverse your prioritization and hit the larger muscles harder. Oops, I missed another point. You list curls for biceps but nothing for triceps. If you're looking to build huge guns you need to remember that 2/3 of your upper arm size comes from your triceps.

Rules? You mean we have RULES for that???

SVB99

Yeah, that's all true. Your probably in a overtrained state as it is. Maybe you ought to rest for a few days to recuperate and then hit a split schedule. And like ALBOB said, you gotta incorporate some tricep exercises as well as some more bicep ones.

gopro

[quote]Originally posted by PhazeShifter
Hey,
I just stared lifted about 5 weeks ago. I am on a bulkign diet consisting of 6 meals a day with high priotien and carbs in every meal. I work out 3 times a week(mon wed fri) and I do 3 sets of the following:

Bench Press
Barbell Curls
Standing Row
Bent Over Row
Military Press
Shrugs
Squats


Change this routine to...

mon:
-bench press
-squat
-deadlift

wed:
-bent row
-military press
-shrug or upright row
-barbell curl
-skull crusher

fri:
-squat
-bench press
-deadlift

You'll do far better...

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