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post #1 of 19 (permalink) Old 01-28-2008, 08:55 PM Thread Starter
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I dont think Im working out hard enough

This is the 3rd week going to the gym. The first week and a half kicked my ass and my whole body was sore each day. Now in week 3, I know my muscles are regrowing a bit faster but at the end of the day it just doesnt seem like I did enough.

Im on a 3 day workout plan:

Day 1:
Legs:
Leg extension 3x10
Leg curl 3x10
Calf raises 3x10
Leg Press 3 x 10

Day 2:
Back and Biceps
Seated row 3x10
Pulldowns 3x10
Isolateral row 3x10
Bicep curls flat bar 3x10
Bicep curls curved bar 3x10

Day 3:
Chest, tris, shoulders:
Bench 3x10
Incline bench 2x10 (these things kill me)
Forget the name but its lower chest 3x10
Shoulder press 3x10
Shoulder shrugs 3x10
Tricep pulldown 5x10

Anyways, thats the basic routine. 3 days on, 1 day off. When I work out, I push until I cant do anymore, but an hour after I work out, Im fine again. I just get the feeling Im not working out hard enough or something. Im trying to lose fat and gain mass. Any suggestions? Im about to up the protein intake to make sure I get a full 1660-200g per day (I weigh 165-170). Im worried about eating a bunch and adding carbs and getting fat.

suggestions?

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post #2 of 19 (permalink) Old 01-28-2008, 08:59 PM
 
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Quote:
Originally Posted by 8mpg
Now in week 3, I know my muscles are regrowing a bit faster but at the end of the day it just doesnt seem like I did enough.

suggestions?
you just answered your own question right there. push yourself more. add a few more exercises, switch up your routine, push yourself to failure, etc.
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post #3 of 19 (permalink) Old 01-28-2008, 09:08 PM Thread Starter
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Quote:
Originally Posted by Cammin4V
you just answered your own question right there. push yourself more. add a few more exercises, switch up your routine, push yourself to failure, etc.

I guess it doesnt hurt to keep trying to push harder. I hit that point of failure at each exercise I do

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post #4 of 19 (permalink) Old 01-28-2008, 09:36 PM
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If you arent feeling it, you arent working hard enough

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post #5 of 19 (permalink) Old 01-28-2008, 09:37 PM Thread Starter
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Quote:
Originally Posted by PooterWS6
If you arent feeling it, you arent working hard enough
I feel it every workout...for about an hour or so, then its back to normal

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post #6 of 19 (permalink) Old 01-28-2008, 09:41 PM
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i workout till i cant lift my arms anymore, and on a legday, i run till i cant walk anymore...




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post #7 of 19 (permalink) Old 01-29-2008, 07:36 AM
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Quit doing the same workout. Change it up at least one movment every workout.

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post #8 of 19 (permalink) Old 01-29-2008, 08:35 AM
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Split your repetitions up. Your body is used to three sets of 10 week after week. Do 3x5 one week, then 3x8 for a week, then 3x12 for a week. When you have a spotter, utilize that to throw some exhaustion sets in there.

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post #9 of 19 (permalink) Old 01-29-2008, 08:52 AM
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just go all out on youre last set, and make sure you are squeezing on every rep, dont work so much on how much weight you are lifting, but try to flex as hard as you can all the way down and up, you will wear yourself out in no time and get alot stronger quicker.

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post #10 of 19 (permalink) Old 01-29-2008, 09:07 AM
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Quote:
Originally Posted by GRAYHORSE
Quit doing the same workout. Change it up at least one movment every workout.
You beat me to it

Who said 3 sets of ten is written in stone? On one set hit the 3-10 On the next set go half as much and hit it for 16 and rep it out as fast as possible. Muscle confusion is the key. If your trying to get results to loose weight/get muscle def. thats the way to go. Also there are so many different ways to work out each body part, step out of the norm and try different workouts. Also do you do any cardio after your workout?
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post #11 of 19 (permalink) Old 01-29-2008, 09:43 AM
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In only 3 weeks I highly doubt that you know the true meaning of muscle failure, and if you are working out without a spot, I can guarantee it.

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post #12 of 19 (permalink) Old 01-29-2008, 09:48 AM
 
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Quote:
Originally Posted by 8mpg
This is the 3rd week going to the gym. The first week and a half kicked my ass and my whole body was sore each day. Now in week 3, I know my muscles are regrowing a bit faster but at the end of the day it just doesnt seem like I did enough.

Im on a 3 day workout plan:

Day 1:
Legs:
Leg extension 3x10
Leg curl 3x10
Calf raises 3x10
Leg Press 3 x 10

Day 2:
Back and Biceps
Seated row 3x10
Pulldowns 3x10
Isolateral row 3x10
Bicep curls flat bar 3x10
Bicep curls curved bar 3x10

Day 3:
Chest, tris, shoulders:
Bench 3x10
Incline bench 2x10 (these things kill me)
Forget the name but its lower chest 3x10
Shoulder press 3x10
Shoulder shrugs 3x10
Tricep pulldown 5x10

Anyways, thats the basic routine. 3 days on, 1 day off. When I work out, I push until I cant do anymore, but an hour after I work out, Im fine again. I just get the feeling Im not working out hard enough or something. Im trying to lose fat and gain mass. Any suggestions? Im about to up the protein intake to make sure I get a full 1660-200g per day (I weigh 165-170). Im worried about eating a bunch and adding carbs and getting fat.

suggestions?

you need to work out everyother day so everything has time to heal thats what i do and it works alot better then working out day after day
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post #13 of 19 (permalink) Old 01-29-2008, 11:33 AM
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i usually do frist set 15 reps 2nd set 12-15 and up weight last set and keep going till i can't
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post #14 of 19 (permalink) Old 01-29-2008, 04:14 PM
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Quote:
Originally Posted by RW Concepts
you need to work out everyother day so everything has time to heal thats what i do and it works alot better then working out day after day

He's working a different muscle each day. That's fine.

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post #15 of 19 (permalink) Old 01-30-2008, 11:59 AM
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8mpg, Are you using all machines? try switching around

i switch my routine every week between free weights and machines.
I feel way more burn with freeweights

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post #16 of 19 (permalink) Old 01-30-2008, 12:34 PM
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try doing super sets. Those always wear me out.


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post #17 of 19 (permalink) Old 01-30-2008, 02:08 PM
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this works for me... decide on a weight thats heavy... and lift it alot of times.. till you cant lift it any more then do 2 more.. put it down and suffer...

granted i havent done this in a while.. but as soon as my shoulder gets better.. its on like donkey kong..

D.
Pain, is weakness leaving the body.
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post #18 of 19 (permalink) Old 01-30-2008, 02:38 PM
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Quote:
Originally Posted by White_lightning
granted i havent done this in a while.. but as soon as my shoulder gets better.. its on like donkey kong..
You've gotta be kidding me.

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post #19 of 19 (permalink) Old 01-30-2008, 02:52 PM
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Quote:
Originally Posted by ThreeFingerPete
You've gotta be kidding me.
SHUT YOUR HOLE woman. you know im just kidding.

D.
Pain, is weakness leaving the body.
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