couldnt' handle heavy weights towards the end, Why???

S

specialk12

0
I have problems lifting when I am at my last exercise. For example today, I did deltoids(lateral, posterial, anterial), triceps, and chest. I did my delts first then my triceps, but when I got to my chest exercise I got to tired to do my maximum. Today was my heavy day so I was lifting the heaviest weights I could and doing 4 sets and 5 reps without hurting myself. But when i got to my chest I wasn't able to do the heaviest because I couldn't. I could barely do 35 on each side.

Whats teh point in lifting heavy in all your exercises if you really can't. I guess since I worked my triceps, I couldn't lift to heavy while doing my chest exercise because since I use my tris as a secondary muscle it was already to tired.

How can I avoid this while lifting heavy throughout my whole workout routine????

I took 2 min breaks inbetween sets.
 
if u are looking to max out, then you need to work your biggest muscle groups first ... your arms, etc get too fatigued to be able to work your chest to it's fullest potential, for example
 
Like AllCdnBoy said, generally you would want to do your
compound exercises first. After those are out of the way,
concentrate on isolating each muscle such as your triceps
and deltoids.
 
specialk12 said:
I have problems lifting when I am at my last exercise. For example today, I did deltoids(lateral, posterial, anterial), triceps, and chest. I did my delts first then my triceps, but when I got to my chest exercise I got to tired to do my maximum. Today was my heavy day so I was lifting the heaviest weights I could and doing 4 sets and 5 reps without hurting myself. But when i got to my chest I wasn't able to do the heaviest because I couldn't. I could barely do 35 on each side.

Whats teh point in lifting heavy in all your exercises if you really can't. I guess since I worked my triceps, I couldn't lift to heavy while doing my chest exercise because since I use my tris as a secondary muscle it was already to tired.
Click to expand...

This is pretty much a common sense question. You have already blasted your triceps and delts before you even get to your chest workout. Tri's and shoulders greatly assist you in most chest exersizes...
bench press
Incline bench press
Decline bench press
ect.

Generally, you want to work the biggest bodyparts first with compounds, then finish up with isolation exersizes. Isolation exersizes pretty much only hit the targeted group. Isolation aux exersizes are such as:
Flat bench flies
Incline bench Flies
Barbell Front Raises
Lateral Raises

Compounds are exersizes such as:
bench press
Incline bench press
Squats
Deadlifts
Military press

Compounds allow you to use more weight while working many parts at once. More weight=more hypertrophy. This is why you want to complete compounds first.
 
buff -- yep.

specialk- your workout is pretty dodgy! You are overtraining your shoulders and not giving your pecs a chance to catch up.

Do shoulders on a different day, and on your chest day do bench press first, (this will pre-exhaust the triceps, as well as working the tris and delts), then finish off the triceps with something like push downs or dips.
 
well I ws following someones advice here who told me that I should work my chest, shoulders and trcieps in one day. My back and biceps teh next.
 
specialk12 said:
well I ws following someones advice here who told me that I should work my chest, shoulders and trcieps in one day. My back and biceps teh next.
Click to expand...

You can design your split in a number of ways. The way that works for you is the way that is best. Are you working your legs? You better be! Working out your legs will help with overall growth. The split looks fine. I like,
Mon: Chest/back
Wed: legs/tris
Fri:shoulders/bi's

You better work your legs or you are going to regret it.
 
thats an unusual split!

Why do you work tricpes on a different day to chest? the becnh press wouldpre-exhaust them on chest day making for a more efficient workout, but working them on a different day may overtrain them.

Chest and back on the same day I find expends too much energy and makes me too tired b the end (both large body parts).

and shoulders with biceps, thpse muscles arent synergists so the workout may be innefficient. Also the shoulders may get overtrained becuase they also get wporked on chest and back exercises.

My current workout is based around push/pull:

Day 1 - back/biceps
Day 2 - chest/triceps/shoulders
Day 3 - legs

an example is

Day 1 - lat pulldown/barbell cul/deadlift
Day 2 - Bench press/shoulder press/dips
Day 3 - squat/stiff leg deadlift/calf raise

I have adapted this in my workout and its really working for me so far...
 
thats exactly my current workout xander, but you said its "dodgy"

how can that be??

My first mistake was to workout my shoulders and tris first and THEN my chest. I learned from that and I plan on working out my chest first then my tris.

But the thing is when I hit my tris(whihc is my last workout) I get to tired to do my heavy sets??? What should I do to get my tricepts bigger without being exhasuted.
 
xander said:
thats an unusual split!

Why do you work tricpes on a different day to chest? the becnh press wouldpre-exhaust them on chest day making for a more efficient workout, but working them on a different day may overtrain them.

Chest and back on the same day I find expends too much energy and makes me too tired b the end (both large body parts).

and shoulders with biceps, thpse muscles arent synergists so the workout may be innefficient. Also the shoulders may get overtrained becuase they also get wporked on chest and back exercises.

My current workout is based around push/pull:

Day 1 - back/biceps
Day 2 - chest/triceps/shoulders
Day 3 - legs

an example is

Day 1 - lat pulldown/barbell cul/deadlift
Day 2 - Bench press/shoulder press/dips
Day 3 - squat/stiff leg deadlift/calf raise

I have adapted this in my workout and its really working for me so far...
Click to expand...


Lol. I'm sorry, you just don't know what you are talking about at all. You got to stop blurting this stuff out that you know nothing of. Yes, I do have my split like this, but you have not seen my exersizes and volume, and my shoulders are lagging. Instead of isolating them with different exersizes twice in one week (common approach taken to hit lagging body parts), I spread my work over 3 days and hit them indirectly. Also, full muscle recovery takes its course in a time period of no more than 48 hours. After this, despite what many like to claim, you are not growing for the full week you rest that body part. The new theory of "hit the muscle with everything you have, then rest and drink milk" just does not make sense. Yes, I know your used to the
Monday:chest/tris
Wed:legs
Fri:Back/Bi's/shoulders

But, there are many other ways to design your split. This is why I say do what works best for you. The split I posted is what is giving me the best gains.
 
i too say 'do wat works best for you' - theres no eed to be so defensive.

I merely asked you why you do your workout that way.
 
xander said:
i too say 'do wat works best for you' - theres no eed to be so defensive.

I merely asked you why you do your workout that way.
Click to expand...

Yes, I apologize. I was in a rather confrontational mood yesterday :cool:. That split works best for me because I do not like staying in the gym for over an hours, so to cut down on time this was the best way to do it. On my shoulder day I only do 3 sets, 2 from a compound and one from usually front raises or db lateral raises. Anyhoo, just try a few different splits until you really find one you like.
 
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My two cents...

Quit doing spit routines. Go full body. Pick out about 4-5 exercises. Squats and/or lunges for your primary leg work, and other core compound moves. Do "isolation" work (like biceps/triceps exercises) only after your core exercises are complete. Do one set, then move to the next, but not rushing to "keep up your HR" or anything. (This isn't really a circuit). Just do them in sequence, dropping them out of the "circuit" as you hit your drop-offs instead of shooting for a concrete number of sets. You can't really overtrain using this method, which strength coach Bill Hartman refers to as "autoregulation".

For starters try setting your fatigue rate at 5-10%... Find your weight for your 100% effort 6RM, then reduce the weight to 5-10% less than your 6RM. Do as many sets of 6 reps as it takes till your form drops (positive failure of your primary movers). May be 2 sets, may be 20. This way you get just exactly what you need without over or under training.

Do the same routine in a 3-4 week cycle, then change. This method is actually quite efficient, and you will notice your numbers go up pretty quick.
 
i like the way you suggest choosing the appropriate work load, but i tried th full body workout and it didnt realy work for me. I am now trying the split and its going good so far...il keep you updated on my progress.
 
ya same here, I only do the full body workout on fridays with light weights. On mon, tues and thurs I do heavy for each part
 
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