File :-(, x, )
:( sigh Anonymous
So, I've been weight training for the past 5 months and have run into a few complications. I'm not too sure if I have been doing it wrong or if I just need to improve my training regiment. I've been trying to gain strength and muscle mass. I typically do about 8-10 reps and 2-3 sets on each muscle group. The problem I have is I can comfortably lift the amount of weight I started on day 1, but 3 or 4 months in I've tried to increase the weight and I'm unable to complete a full 8 reps on the second set. I get the shakes and it becomes very hard to push past it and it feels as though if i push any harder I may hurt myself. I thought perhaps I should just ignore that feeling and push anyways. I was doing an overhead press and I pushed past it and ended up pulling a deltoid. If anyone out there can help me then please give me some advice. What am I doing wrong? Why, after 3 months can I not successfully lift more than I did on day 1 with the same amount of reps and sets?
>> Kung-FU !!yKQtbs254kV
cause you probably have a shit regimen which you forgot to post...
>> Anonymous
Are you sleeping enough? Are you eating a variety of foods and getting enough calories?
>> Anonymous
OP here,

I stretch before every workout and run a mile.
then I work out the following on the following days

M: Biceps, Triceps, Deltoids, Pec, Lat
W: Quads, Hamstring, Gluts, Hip
F: Trapezius, Forearms, Wrist Extensors, Abs,
>> Anonymous
OP again,

5-7 hours of sleep
Yah, plenty of carbs, protein, fats, vitamins, etc.
>> Anonymous
http://forum.bodybuilding.com/showthread.php?t=998224
>> Kung-FU !!yKQtbs254kV
>OP here,

>I stretch before every workout and run a mile.
>then I work out the following on the following days

>M: MACHINE, MACHINE, MACHINE, MACHINE
>W: Machines day
>F: Overhead Press

Stop doing 8-10 reps and 3 sets unless you are a woman and increase that weight and do 5 sets of 5
>> Anonymous
>>175078
even if he were a woman he should stop it
>> Anonymous
Probably because you are increasing too much weight
>> Anonymous
     File :-(, x)
>>175059
If you are getting the shakes then I suggest you try a different cereal.
>> Anonymous
>>175059
go somewhere else for advice. this places is full of tards atm. try bodybuilding.com or t-nation.com.
o and be sure to include your entire weakly workout plan and your entire weakly diet. without those your asking questions nobody can answer.
>> Anonymous
Change to a 5x5 routine. Have a leg day, a pull day, and a push day. *ALL EXERCISES USE FREE WEIGHTS, NOT MACHINES*

Leg day = pretty much squats, possibly with some lunges and calf raises but 5x5 squats should dick you over enough anyway

Pull Day = deadlift, again 5x5. Supplement with 3x8 (or however many you can do, probably only 2x3 or less at first) pullups, and 3x8 bent-over rows.

Push day = 5x5 Bench Press, supplement with 3x8 standing overhead press and 3x8 dips

so that's 3 days a week, have a day of rest between each workout day. I suggest you do legs on monday, push on wed, and pull on fri, because then you have time to recover from squats for deadlifts.

As for your whole shakiness thing, you probably need more rest between sets. I do the above program and take about 3 and a half minutes rest between work sets, sometimes more with squats. This is probably your problem.