why cant i do more thane 1 exrecise per muscle group a sess?

divie

hello,ive basicly been strugling to find a training routine that works for me ,ive got my diet sorted,but with the wieght training i either finish the session without breaking in to a sweat or struggle to do all the exercices.Ill give you an example,FLIES 4-8, TRI EXTENSIONS 4-8,PULLOVERS 3-8,TRI DIPS 3-8 (one session).Iwork really hard every rep and once ive done flies and tri extensons i cant do the other 2.I havnt worded it very well,basicly i can only manage one exercise per muscle grup,its as if im putting to much effort in to my first exercises.Im not tired but my muscles cant lift the wieghts safetly later in the session with the second exercises.Is this a problem, as i want to start seeing improvements within 3-4 months but just doing one exercise per muscle group a session cant be good enought can it?I do work most of my muscles twice a week but only in small sessions ie 2 exercices a week.If you get back to me on theese questions it will be apriciated.

zx9rjas

By this

do you mean you are doing 4-8 sets of flyes and 4-8 sets of Triceps extensions, or are you talking 4-8 reps

J

divie

Im doing 4 sets 8 reps,please get back

Anonymous

nothing really wrong with 4 sets of 8 reps,

are you haveing plenty of carbs before you go training?

zx9rjas

Flyes will fatigue your chest a great seal as they are a single joint movement and are performed to isolate the pecs, this will especially fatigue them if you are working hard every rep for every set. Also performing Triceps extensions before Dips will severely effect your ability to perform the dips as you have isolated your triceps and fatigued them before you perform the compound movement (dips)

Have you just started taining as If you have a split schedule will be too much for your body and muscles. The muscles will not be used to the endurance needed for a split routine yet and you will be overtraining.

If you are new to it you will see far, far better gains by starting with a schedule that incorporates every muscle group each time you hit the gym (preferably 3 times a week to start). Stick to 3 sets for the smaller muscle groups and 4 sets for the larger groups and aim for 10 reps. Then when your body gets used to this after a month or two, move to performing a upper body workout one session and a lower body workout the next.
When I started I made the mistake of overtraing by starting with a split routine, when I changed to the all over workout I made quick gains.

Also, If you are a newbie concentrate on compound exercises such as bench presses for chest, Cose gip bench presses or dips for Triceps, Rows or pullups for back, Deadlifts for glutes, Squats and leg presses for legs, Shoulder presses for delts, be sensible with your biceps training as they are a small muscle and it is easy to overtrain them.

J