i have been working out for a while now and am seeing noticable results. but for some reson, i have hit a "dry spell". nothing is happening any more. what am i doing wrong. mon, wed, fri- i do bench press, pull downs, butterflies, curls, rows, a number of cable work outs, and free weights my chest and arms arnt doing anything any more. my back and shoulders have exploded!, but nothing from my arms a chest. what sould i do? do more, do less ad weight? i am becoming very discouraged
becoming discouraged...
- Thread starter mustangdan
- Start date
so you never work the legs? squats and deadlifts man....DO THEM!
If you haven't taken a week off in the past 3 months, do it now. Keep diet proper on that week, and re-do your routine, making sure squats adn deadlifts are done.
3 hardcore upper body workouts a week is too much too often. over training is likely your problem.
If you haven't taken a week off in the past 3 months, do it now. Keep diet proper on that week, and re-do your routine, making sure squats adn deadlifts are done.
3 hardcore upper body workouts a week is too much too often. over training is likely your problem.
No! i do legs on tues, and thurs along with my cardio. too much? i thought thats how it worked, mon- work out, tues rest, wed workout, thurs rest and so on. every other day? squats hurt my back. i do mad leg presses though.
mustangdan said:
Does that mean that your cardio IS your leg workout? Upper or lower back?
no i run the tread mill for about 30 min the i go leg extensions and curls, then leg press then i grab two 20lbs dbs and take a step (knee to the floor) and walk the gym that way twice. i mean im into martial arts so i work the bag too, but thats it.
You NEED to do squats and lifts. They are the most under-used lifts, and they are the best for building muscle and stimulating growth--not just in your lower body. As for the rest of the workout, you need to either increase the intensity of your workout, (higher weights, lower reps), or change up your schedule, or both. You need to confuse your body to make it grow, because over time it becomes accustomed to the stress that you put on it, even little things like when you work out.
Yeah, definitely squats and deadlifts, BUT, make sure you have the form correct so you don't get injured, if you don't know, ask someone.
It would probably be helpful to take a week off like malkore said.
Change exercises up in your routine, for example take things out for a few weeks at a time but not the big exercises, and change little things like instead of flat bench with a barbell, do it with dumbbells for a few weeks, same with incline. With pulldowns try pull-ups/chin-ups, if you can't do those, switch up the handle and/or the grip on the bar, etc.
It would probably be helpful to take a week off like malkore said.
Change exercises up in your routine, for example take things out for a few weeks at a time but not the big exercises, and change little things like instead of flat bench with a barbell, do it with dumbbells for a few weeks, same with incline. With pulldowns try pull-ups/chin-ups, if you can't do those, switch up the handle and/or the grip on the bar, etc.
gbpackerfan said:
i never thought about it like that. thank you very much. well i did "rupture"/ strain my deltoid, so there is my week off. (darn) but, i will remember that. what about this i do 4 sets of 10 on everything. so i should what, drop to 4 sets of 5 and ad 5-10lbs?
Remove and replace some exercises. Instead of bench, do incline. Sub in arnold presses or bent over rows. If you use the cables for triceps, cut that and do skullcrushers or french press. Mix it up, thats where the fun is.
Missed you too bro! Having a baby has all but taken my life away!aevans410 said:Uh oh...
Rip is back, all hell is gonna break loose now
(-:
Somehow I have managed to strip some more fat and add some muscle mass though.
(-;
It is time to bust our butts and get ready for Summer at the beach baby! I want to see some 2 rep maxes, striping, negatives, pyramids, 21's... On top of that, we need to hear some SCREAMING!
No gain comes from pain... But, it is true... No pain no gain!
Sorry for hijacking your post Mustang-Man. Back to your regularly scheduled broadcast.
-Rip
rip said:
stripping and negatives? i dont know what that is