No pain in muscle?

Freeezer

I dont understand this I mean I feel like Im gaining slowly but still dont think Im reaching my standards during the workout...

Lets day a average day of training, 1 day I will do Back, Bicep etc muscles.


I do 2 sets of 35kg at 8 reps, bareley get 8 reps I mean I couldnt do the last one if I tried. I do 2 sets of 30kg at 8 reps and my muscles start to feel the burn. I then do 17.5kg but take 5 seconds on the negative rep so slowly let it go up.....

I then do Bicep curls... usually 2 sets of 10kg till i physcially cannot do another rep, then I rest and do negative reps....


I do other things after this, but the next day I feel nothing, I mean not as though I pushed myself, the muscle doesnt hurt or anything and hence I dont feel Im growing.....

Tall

Whats your full routine and diet?

You dont need to be in pain at the end of it, you just need to work to failure.

Are you doing 3x 8-10?

If you are doing more reps you should up the weight...

Freeezer

My diet is like this


Morning- 2 toasts + Whey shake
Mid Morning- 2 eggs + Oatmeal + Bannana
Afternoon- 2 chicken breasts in bread
Mid Afternoon- Pasta
After workout- Whey Shake + Bannana + Home made protein bars
Dinner- Rice + Chicken
Evening- Pasta + Home made protein bars
Night- Whey shake

Comes to around 2500 calories, which is alot considering I only currently weight 8 stone. I loose it all because I work full time and during the working days I sometimes only eat like 900 calories which I know is silly, Im changing that today, so I now take the chicken breast n bread, n pasta to work with me.... and workout when I get home at around 8pm

Freeezer

I decided to try this, Im working on the other 2, (for back, bicep and the legs)

Workout 1
Flat Bench
Set 1- Explode up, slowly down (1second), (Last rep 5 second negative rep)
Set 2- Explode up, slowly down (1second), (Last rep 5 second negative rep)
Set 3- 8 reps, rest, 3-4 more reps, Strip weight down for 6 more reps.

Immediately after reaching failure pick up dumbbells and do 12 fly’s

Incline Bench
Set 1- Explode up, slowly down (1second), (Last rep 5 second negative rep)
Set 2- Explode up, slowly down (1second), (Last rep 5 second negative rep)
Set 3- 8 reps, rest, 3-4 more reps, Strip weight down for 6 more reps.

Immediately after reaching failure pick up dumbbells and do 12 fly’s


Shoulder presses (weights here and examples, need to test myself)

set one: 10 pound dumbbells for 8 reps
set two: 20 pound dumbbells for 8 reps
set three: 30 pound dumbbells for 8 reps
set four: 40 pound dumbbells for 8 reps
set five: 50 pound dumbbells till failure
set six: 40 pound dumbbells till failure
set seven: 30 pound dumbbells till failure
set eight: 20 pound dumbbells till failure
set nine: 10 pound dumbbells till failure

Tricep
Set 1- 10 reps
Set 2- 10reps
Set 3- 8 reps
Set4- 6reps
Set5 – Strip go to failure

Tall

Too many sets on shoulders...

Have you got big pecs already? If not drop the dumbell flys...

If you can do 10 work sets on pecs then you aint lifting heavy enough... Also just lift normally...

Too many sets on Triceps.

Sounds like your not lifting heavy enough.

1 or 2warm up sets @ 6, and then 3 work sets @ 8-10 is sufficient for most exercises.

What are you doing for legs?

Are you squatting / deadlifting?

crazycal1

maybe you`d be better of on a full body routine mate like garys example in beginners section.
its a solid routine that works.
theres no need to do anything other than keep it simple.

if you aint growing adding more sets is unlikley to be the answer-
try adding more weight
stick to compounds,eat clean with a slight excess of calories and get lots of rest.
you will grow.

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk