Just a couple of questions about my workout

C

cian

0
I've been doing a routine I posted a couple of weeks ago with imperfect routines before that for about 3-4 weeks, when I first started doing 3*10 benchpresses I really felt like I was making progress as my muscles felt very 'worked out'. Now when do workouts my muscles feel warmed up at the end rather than worked out.I added on every weight I have to my barbell and still no luck.Is it a good or a bad thing that I no longer find it tricky to do the last lift.

WHen doing bench presses where is the best place to be lifting the barbell above? I feel my chest being worked the most when I'm holding the barbell above my neck

About squats: when doing 3*10 squats I feel very little is being done.When we did fitness in school our teacher made us do 3 sets of 40 bodyweight squats and I really felt like my legs were being worked out.When I do 3 sets of 12 squats without using my barbell I can go lower so feel more worked out.Would I be better off keeping doing bodyweight squats untill I've a better form?

When working out these are where I feel the muscles seem to be worked out.Can you tell me if this is where i'm supposed to feel the muscles work:

Bench press:triceps, chest to a lesser degree

bent over row- arms. lower back

deadlift- lower back

squats-calves(I think the muscle is called the quadroceps though I don't really know where in the leg it is.

military press- I REALLY feel worked out after this, seems to work my muscles on my upper back(Deltoids?)
 
You should be at or near failure on the last rep of the last set.

Sometimes I'll add enough weight to bring me to failure before I complete the second set. So be it. I keep it at the weight and aim for more reps on the next session.
 
The variation, yes. That and persistence. Change up your nutrition and your training a bit, and stick with it, and you'll eventually see progress again.

The key is variety. Our bodies are very sophisticated biological machines..they adapt quickly to anything that remains constant.
 
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Change up your weight and set/rep scheme. Go with a variation so the body doesn't adapt to any one set of parameters.
 
Sorry I'm pretty bad at this so this is probably an obvious question.Would variation be the same workouts in a different order with heavier weights?
 
Variation encompasses all manner of aspects: set/rep, tempo, rest, with two rules kept in mind:

1. As volume decreases, intensity should increase. IOW, you'll use more weight for 6x3 than you would for 3x15.
2. When training for strength, your rests should increase for full metabolic and neurological recovery.
 
Ok,so I should do more sets with less reps at higher weights.
Thanks
 
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