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im just lost after 1 year of training

Littleguy

Littleguy

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Sep 30, 2011
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and what do you mean by that Now do 200 more it is only 20 sets of 10.
i suck at squats but sure i will still try
I mean after your 1st set of as many as you can do then do the 200 more reps no matter the time frame just do em until you hit the #s in all of the excercises.
You WILL be sore
 
Gms585

Gms585

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Mar 17, 2017
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for example i did yesterday back
(drop set) wide grip pullups 15 12 12 10 10
(drop set)Reverse grip pulldowns 15 12 12 10
Bent over barbell row 12 12 10 10
(Drop set) Close grip cable rows 15 12 12 10
Dumbbell pull overs 15 15 12 12
DeadLifts 2-3 minutes rest period (1 rep max) 12 10 10 10
stairs climber 20 minutes

This is fine workout as far as movements / reps / sets.
I would wager your not using the correct amount of weight for your strength And/Or your form is not dialed in.

Do you ever get exhausted with weights?
Are you sore the the 24-48hrs after at all?
 
Sul2001

Sul2001

Member
Aug 13, 2018
53
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This is fine workout as far as movements / reps / sets.
I would wager your not using the correct amount of weight for your strength And/Or your form is not dialed in.

Do you ever get exhausted with weights?
Are you sore the the 24-48hrs after at all?
Yes i do get exhausted if it was very heavy weights and no i dont get that feeling after i go out of my gym withing 45 minutes
 
Sul2001

Sul2001

Member
Aug 13, 2018
53
5
I mean after your 1st set of as many as you can do then do the 200 more reps no matter the time frame just do em until you hit the #s in all of the excercises.
You WILL be sore
this will be really hard i tried 50 pullups today i did struggle but i can do it i hope so by the end of next month if thats fine
 
ITAWOLF

ITAWOLF

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Dec 9, 2010
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sounds like what was said ----your stronger than u know and ur not hitting hard enough
up the weight say 5-10lbs

some can pound out 10 reps with 50lb db curls and not get sore bc they are stronger then the 10reps --they could prob squeeze out 2-4 more reps

maybe pound out more volume
im a firm believer if ur doing reps of 10 of anything if by rep 7-8 your not struggling then its not heavy enough

then again ur young also
some dont really grow till later on in life
 
Sul2001

Sul2001

Member
Aug 13, 2018
53
5
sounds like what was said ----your stronger than u know and ur not hitting hard enough
up the weight say 5-10lbs

some can pound out 10 reps with 50lb db curls and not get sore bc they are stronger then the 10reps --they could prob squeeze out 2-4 more reps

maybe pound out more volume
im a firm believer if ur doing reps of 10 of anything if by rep 7-8 your not struggling then its not heavy enough

then again ur young also
some dont really grow till later on in life
true by my 8th rep i never struggled usually on my 11th
 
B

BigWill

Member
Dec 30, 2018
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If you are trying to build muscle do not perform cardio and resistance training on the same day.
 
TheClap

TheClap

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Oct 25, 2011
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for example i did yesterday back
(drop set) wide grip pullups 15 12 12 10 10
(drop set)Reverse grip pulldowns 15 12 12 10
Bent over barbell row 12 12 10 10
(Drop set) Close grip cable rows 15 12 12 10
Dumbbell pull overs 15 15 12 12
DeadLifts 2-3 minutes rest period (1 rep max) 12 10 10 10
stairs climber 20 minutes
Let us know what weight you were using for those lifts please.

Sent from my Pixel 2 using Tapatalk
 
Sul2001

Sul2001

Member
Aug 13, 2018
53
5
Let us know what weight you were using for those lifts please.

Sent from my Pixel 2 using Tapatalk
well my pullups im using my own body which is 70 kilo and i can do 30 in one take
Reverse grip using 65 on my fist set than i increase the weight by 5 each time
Bent over barbell row 2 plates of 45 is my max
close grip cable row 85 is my max
dumbbell pull overs around 32 kilos
deadlifts my new max is close to 200 kilos to me i do not want to go higher than 180 because im just too scared that im not strong enough to handle that much weight ( for the meantime till i make sure my core is strong enough)

these are not accurate numbers sometimes i do a bit higher depends on my mood or if i miss one of my meals which happens sometimes cause i feel so tired everyday that i just want to take a nap
 
Sul2001

Sul2001

Member
Aug 13, 2018
53
5
If you are trying to build muscle do not perform cardio and resistance training on the same day.
people say do cardio on daily basis cause it doesn't hurt my muscle gains and other says it does
 
monsoon

monsoon

Senior Bacon VIP
Nov 1, 2010
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1,670
So you are deadlifting over 400lbs for sets of 12?
I can't help you
 
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