Question about form vs weight

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    Question about form vs weight


    I have been working out for about 10 yrs off and on, but just recently became ready to hit it hard. In the past 3 wks I have made huge gains and am very happy with what I am doing. My split looks something like this:

    Day 1: shoulders/bis/tris
    Day 2: back/traps/neck/abs
    Day 3: legs/forearms/abs
    Day 4: chest/tris/abs

    I have tris twice because of my infatuation with getting bigger arms. I usually do 3 sets of 10-12 and a fourth set to exhaustion for all exercises.

    My question is a simple and probably stupid one, but I know the amount of experience in these rooms is awesome.

    When I work a day 1, for instance, after one or two sets of shoulders, my arms are shot and it seems I can't lift S#@T. Should I continue with lower weights to where I can complete the 3-4 sets of 1-12 reps for each exercise, or am I doing something wrong.

    I just feel I'm not accomplishing anything with using such low weight because I killed my shoulders, and now can't curl. Don't get me wrong the amount of weight I push doesn't bother me, I don't care if I'm using the 10lbs dbs to curl.

    Any suggestions, ideas, or advice would be greatly appreciated. Thanks

    By the way, I'm 28 yrs old, 5'7 180lbs. Thanks


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    If you are training like you say you are... to get bigger arms... you are probably over-training them. You need to realize that they are relatively small muscles and don't need a TON of work. There are ways to train them multiple times a week, but recovery and whatnot has to be taken into consideration. how many sets are you doing for each exercise?

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    Thanks for the quick reply MB. 3 sets 10-12 reps and a 4th set to exhaustion.

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    What are your goals , what are you looking to do with your body whether it be gain weight , bulk , gain strength etc....

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    Firstly, drop the exhaustion set IMHO. Make a note to up your last set in weight or reps the NEXT time you lift. The exhaustion/burnout thing is a good shocker if you hit a plateau, but it looses its effectiveness if you do it all the time. How many exercises for each body part do you do?

    MB
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    Here is my workout:

    SHOULDERS 1 Upright Seated Dumbell Press
    SHOULDERS 1 Side/Front Dumbell Raises
    SHOULDERS 1 Upright Rows
    SHOULDERS 1 Machine Press
    BICEPS 1 Standing Barbell Curl
    BICEPS 1 Curl Machine
    BICEPS 1 Incline Dumbell Curls
    BICEPS 1 Hammer Curls
    TRICEPS 1 Overhead Extensions
    TRICEPS 1 Bench Extensions
    TRICEPS 1 Dips
    BACK 2 Hyperextensions
    BACK 2 Lat Pulldowns
    BACK 2 Dumbell Bent Rows
    BACK 2 Pullups
    TRAPS 2 Trap Machine
    TRAPS 2 Shrugs
    NECK 2
    ABS 2
    LEGS 4 Squat
    LEGS 4 Extension Machine
    LEGS 4 Press
    LEGS 4 Curl Machine
    LEGS 4 Lunges
    FOREARMS 4 Forearm Curls
    ABS 4
    CHEST 5 Chest Press
    CHEST 5 Incline Dumbell
    CHEST 5 Fly Machine
    TRICEPS 5 Machine Press
    TRICEPS 5 Close Grip Bench
    TRICEPS 5 Dips
    ABS 5

    As for my goals: decrease fat, increase size. In the past 3 wks I've lost about 6-7 lbs of pure fat and have increased size and strength. So I think I'm on the right track just need a little guidance. Thanks again!!

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    When you say 1 is that 1 set, or is it 1 group of sets?

    MB
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    The 1,2,4,5 are the days. All 1's are done on the same day, and each exercise is done 3 sets 10-12 with the 4th exhaustion (which I will eliminate per your advice).

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    I forgot to add, I also do 30 min on eliptical every workout at high intensity.

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    I'd say overtraining, that is a LOT of sets and reps, especially if you are going for failure. I'm currently doing high reps, but I'm not going for failure since I'm re-habbing my tendons/joints/ligaments.

    MB
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    i agree with ManBeast fully, it does appear you are overtraining your arms. Try dropping a few exercises or sets. Keep in mind when you work your back you hit your biceps, that means you are hitting your biceps two days consecutiviely meaning gains will be slowed. I would consolidate days perhaps and instead focus on moves such as pullups and chinups that work the biceps and back.

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    I understand, any suggestions (diff exercises, diff set amount, diff reps, etc...) Thanks again MB.

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    For a 4-day split I'd say something like this:
    1) Chest/tris/abs
    2) Back/bis/abs
    3) Legs
    4) Arms (shoulders, bis/tris, forearms)

    notes:
    -on days 1 and 2 focus on the chest and back and do say two tricep exercises and 1 bicep exercise.
    -on day 4 do different exercises for the tris and bis, 2 for each.

    MB
    -Saving random peoples' nuts, one pair at at time... PCT info:
    http://anabolicminds.com/forum/steroids/192992-pct-what-why.html
    -Are you really ready for a cycle? Read this link and be honest:
    http://anabolicminds.com/forum/steroids/191120-checklist-before-thinking.html
    *I am not a medical expert, my opinions are not professional, and I strongly suggest doing research of your own.*

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    CURRENT AS OF: APRIL 2008


    BODY PART DAY EXERCISE NAME
    CHEST 1 Chest Press
    CHEST 1 Incline Dumbell
    CHEST 1 Fly Machine
    TRICEPS 1 Machine Press
    TRICEPS 1 Dips
    ABS
    BACK 2 Hyperextensions
    BACK 2 Lat Pulldowns
    BACK 2 Dumbell Bent Rows
    BACK 2 Pullups
    BICEPS 2 Curl Machine
    BICEPS 2 Hammer Curls
    ABS
    LEGS 3 Squat
    LEGS 3 Extension Machine
    LEGS 3 Press
    LEGS 3 Curl Machine
    LEGS 3 Lunges
    NECK
    SHOULDERS 4 Upright Seated Dumbell Press
    SHOULDERS 4 Side/Front Dumbell Raises
    SHOULDERS 4 Upright Rows
    SHOULDERS 4 Machine Press
    SHOULDERS 4 Shrugs
    BICEPS 4 Standing Barbell Curl
    BICEPS 4 Incline Dumbell Curls
    TRICEPS 4 Overhead Extensions
    TRICEPS 4 Bench Extensions
    FOREARMS

    Does this look any better. Each exercise 3 sets 10 reps. I need to retrain my thinking that one or two exercises is enough. Thanks

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    That should work a lot better I also suggest not doing cardio with the leg workout, but there is another thread debating it somewhere on here

    MB
    -Saving random peoples' nuts, one pair at at time... PCT info:
    http://anabolicminds.com/forum/steroids/192992-pct-what-why.html
    -Are you really ready for a cycle? Read this link and be honest:
    http://anabolicminds.com/forum/steroids/191120-checklist-before-thinking.html
    *I am not a medical expert, my opinions are not professional, and I strongly suggest doing research of your own.*

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    It seems everyone else has been taking care of your program...

    but my only suggestion is to drop all extra tricep exercises on your chest day. Bench press utilizes primarily 3 muscle groups.
    Your pec, your triceps and your anterior delt. thoughtout the movement different muscles take the majority of the load. You shoulders can be less involved by pinching your shoulder blades back but your pec and triceps are still very involved. Especialy on heavy chest days, all of your triceps motor units will be recruited.

    Adding more tricep excerises on this day along with your tricep day will forsure help that muscle reach an overtrained state. Your muscle will not grow. Strength may increase but your end result will be stress and anger.

    For back, chest, tricep and bicep growth I recommend you look at the 200rep workout on T-nation.com. This workout will help you shock your muscle into new growth.

    just 2 cents.

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