need desperate help pls

G

gunit

0
ive jus changed my routine and dont know if its better than the one before. my mate told me my muscles were actually losing their shape :( .

for both routines ive been using this machine


old routine
i had an excersie which did shoulders chest and abit of biceps and triceps
i did this 50 x 1
then i did an excersie which did triceps only 30 x 1
and finally i ended off with pull ups 10 x 3

new routine (I DO FIND THIS ROUTINE MUCH HARDER THAN THE FIRST ONE
butterfly 20 x 1
front deltoid raise 20 x 1
kneeling kickback 20 x 1
tricep extension 20 x 1
pull up 20 x 1
seated high pulls 20 x 1
seated curls 20 x 1
seated bench press 20 x 1

however i had to put down the resistance (by making the slide more horizontal) so i could actually do the excerises properly (i can do most reps perfectly on last 5 or so i only make it half way)

i wanted to know which routine is better for me

THANKS IN ADVANCE
PLS PLS PLS REPLY !!! :D thx
 
Your reps are WAY too high. With the workout you're using, your only working on muscle endurance, and doing nothing for size and strength. Go down to 4-8 reps per set, with a heavier resistance. Also, add leg exercises.
 
In addition to what packer said, do more sets. I notice you only have 20 reps for one set? That's not doing much for you. Go heavy with less reps (about 10 less) with several sets.

Hold up, I just saw what you're using. A total gym? If you want size and strength, and you're not used to the weight, then follow the less reps, higer sets routine. If you're already used to the weight then either adjust the height or get free weights.
 
ty very much both of u!!!

i had another question i tried doing at max level with high sets and low reps the first set i barely feel any thing in my muscle but 2nd and 3rd it gets to me

is this how im meant to feel? shouldnt i be tired after the first set?
 
Unless you're training for endurance you shouldn't be dying in the first set. Yes, you are supposed to have things feel progressively difficult, ideally as the sets go higher. Curious, how many sets are you doing? Are you at the highest resistance setting?
 
im doing 1 set of 20 reps and im only doing kneeling kickback,pull ups and high seated pulls at full resistance rest are medium

should i do all at full resistance but more sets and less reps?
 
Do three sets of 10, and realize that that machine kinda sucks for building muscle. You're only using your bodyweight, which you will outgrow quickly. At least you are doing something though, which is better than most.
 
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