Thread: Help! Help! Help!

How many sets and reps are you working for each? For example, could you show us your chest wo?

I start with incline bench, just a bar to warm up, then it followed by 3 set of pyramid 12, 10, 8 with 3 last rep fatigue!
then flat bench with same weight as I started in the incline bench and follow same procedure.
After that I do seated machine flyes (I don't know the right name for it, but it looks like you sit and do butterfly motion) 3 sets with 5 sec pause on last 3 cause of fatigue.

You can call that a pec-deck or a butterfly machine.

I think the reason youre not exhausted is because you arent doing too many sets. The incline looks good at 12, 10, 8, failure. The flat bench looks good too.

Id recommend switching to either incline flyes or flat bench flyes rather than a pec deck. I feel it works a lot better. Basically, you just lie down on the bench with dumbells and (with your elbows slightly bent) bring them out to your sides and back up. I like those, they work good for me. Work the same rep scheme as your flat bench and incline bench.

Personally, I like to finish up with cable crossovers. Use the same rep/set scheme as the others.

I think if you try this, youll feel it better.

thanks.
What do you this I should do about my shoulders and arms?
I don't remember the actual workout for them, but if you have something in mind that would bring me max resault would be great.

thanks

Well, I could tell you what works for me.

For bis, I do barbell curl 12,10,8,6.
dumbell curls 10, 8, 6, 4
21's 21, 21, 21

For tris, clsoe grip bench 12, 10, 8, 6
pushdowns 10, 8, 6
tricep extensions 10, 8, 6
dips, 3 sets to failure.

Shoulders
overhead dumbell press 12, 10, 8, 6
side laterals 10, 8, 6,
front raises 10, 8, 6
(i do rear delts on back day)

All of these, the first set of 12 is a warmup w/light weight
I always aim to fail at 4-6 on my last set.

I hope this helps some.

great thanks

There are some people, me included, who get the same benefits working out 2+ hours as someone who works out for less than one.

It sucks, I know, but I too had the same problem and was never fatigued, never feeling pumped, never feeling like I got a good workout until I disobeyed everyone's opinion and did a workout that worked for me.

Try doing a few more excercises, and even a few more sets.

Try doing a few less exercises, and a few less sets.

11 sets for your biceps? Working out 5 straight days? No rest after leg day? I'd assume you would need a bit more rest man.

I'd assume you would need a bit more rest man.

Definately needs to throw in some rest time,... that's when you grow!

2 hr + workouts,... and still want's to continue..? GEEZE..!

Are you guys talking to me?

I was talking to the guy who started the thread.