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2002/12/09, 11:48 AM
I am on an 8-week, 5 day mass building workout routine schedule. My workouts usually only consist of 3 exercises, 4 sets each. The first set is usually very high rep (12-16) and then gradually pyramid down. I want to build mass, but I can't seem to handle such heavy weight with such high reps. My muscles are practically exhausted after the first set. I end up having to repeat the same weight for a couple of sets and on the lower reps I move up 5-10 lbs. I feel my muscles are at a stand still. I've been working out for over a year and I can't seem to jumpstart my muscles. Are these short workouts really maximizing my mass building efforts. Also, where can I incorporte some traps exercises. It seems they have been completely left off all my schedules. I would appreciate any and all advice or suggestions. I want to get as big as possible without using "alternative measures".
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2002/12/09, 12:25 PM
What does your diet look like?
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2002/12/09, 12:26 PM
What does your diet look like?
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2002/12/09, 12:26 PM
There's several answers for your mass question so only you'll be able which one fits you. From what you write, you're doing the workout pretty much as it's designed. You'll need to fill in some info gaps as you start to get responses. How long have you been on the 8 week program? and what kind of workout did you do prior to that? and what kind of results did you get prior to the 8 wk program? A lot of us like to cycle our workouts - a little lower weight/higher reps for a few weeks then go back to the strict mass building. Depending on your w/o schedule, if I'm wanting to give myself a kickstart, I'll get the most I can out of a routine for 6-8 weeks then change my split to pick up some lagging parts or possibly even change it altogether. You've got a lot of options but there's only so much you can say based on one post. Hopefully this will start some other responses.
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2002/12/09, 12:39 PM
One thing that jumps out at me is your first set. It is meant to be strictly a warmup set, and that is all. Should be no muscle effort involved. You are quite possibly robbing yourself of strength. by your statement that your muscles are exhausted after the first rep says so. Lighten up on it. For example, using round numbers, say your top bench is 100lbs. Ok...start out with a set of 12 with just the bar. This should in no way fatigue you. Then put on a 5 on each side, do 3. Then put a 10 on each side and do just 1..yes, 1. This is acclimation for the muscles, telling them, ok, heavy weight coming. Then put on 105(yes, more than your max, because you should be able to do it now), and do 6. Then add 5 lbs. till you reach a brand new max. Try this. Should be a good change for you. For traps, try upright rows. These are great, combine them with heavy shrugs, and your traps should see some growth. This is all assuming your diet is up to par for mass growth. If this doesnt' work, Mike's suggestion is very valid. May indeed be time for a complete workout change.
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The only place success comes before work is in the dictionary!
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