Muscular Burnout

[Legion Kreinak]

Alright, I do a full body routine and I have a feeling my biceps are sort of lacking because of it. The thing is, I do bench, and inclined, BO Row, SL Deadlifts, Military Press, Wrist/Reverse W. Curls, and Upright Row all before bicep curls. By the time I get to them I feel like they're unstable and I feel a burn with 20 lbs after 2 sets of 12 reps, whereas I used to be able to do 35 lbs for 2 sets and still feel no burn because I did the curls, then benchs and stuff. Curls used to come first, now they're near last ('sides close-grip bench press)...

Could someone give me some insight as to what I should do about this?

 

[Lord_Suston]

maybe try one more set or differ the weight and change the amount of reps I know I do them seated on an incline strict form most of the time when I want good amount of growth, being on an incline really helps them fatigue and stretch....

 

[Legion Kreinak]

Would you recommend maybe I split my workouts up into daily? Do like, I dunno how to split but Back/Bis/Hams one day and Chest/Tris/Quads another or something? Maybe that could be my reason for burning out, because of too many exercises?

 

[Lord_Suston]

that could be a very good reason why yu are not seeing the results you want. If you have already adapted to that workout regiment you might want to switch it up. How many days do you train and how many can you do a week???

If I know more I can help you better...

 

[Legion Kreinak]

Alright, I do a Monday, Wednesday, Friday routine, fullbody workout. I can workout any day of the week, it's not at all a problem. I'm trying to isolate as many areas of the body as I can. For example, some people tell me not to do wrist curls and such, but they build the foreams, targeting them directly and I figure there's no reason not to do them. Do you see any?

 

[Lord_Suston]

Try breaking up body parts, it will help you get more out of your workout I think personally.

Back+Bis+traps
Chest +shoulders+tris
Legs and calve

 

[Legion Kreinak]

So I should do Back/Bis/Traps on monday and the others wednesday and friday? Doesn't that sorta give too big a gap for my muscles? I mean like, won't they not grow because they're only getting worked once a week?

 

[Lord_Suston]

If you hit them hard enough you will need that extra time to heal. You are going to be putting a lot more effort in and your muscles will become really sore. when your body can handle that level of stress then you can cut down days of rest, right now I am on a 2 day on one day off routine...

 

[Legion Kreinak]

But if I stress my muscles that much... well to accomplish that, I'll have to use heavier weights and less reps right? But that tends to build bulk moreso I hear, and I'd prefer to be not-so-bulky, ya' know where I'm comin from?

 

[Lord_Suston]

I hear ya on the bulk thing but if you won't get bulky overnight, man it takes many months if not years, just stretch and practice your form on fighting emphasizing speed and agility. I do this and I am seeing very good results...

 

[Legion Kreinak]

So then you suggest I do work with heavy weights? If so, with your lil split, how many sets/reps would you recommend? And how much RM %

 

[Lord_Suston]

Here was my old back routine
Back/bis/traps
Pull-ups 3 sets 15 reps all done explosively
Deadlifts 3 sets 6-10reps
Seated cable rows 3 sets 15-18 reps
One arm rows 2 sets 12 reps

Bis 4 sets alternating seated curls 12-15 reps
Shrugs barbell 5 sets 12-15 reps

after this I would stretch and rest and on the off days I would work on fighting form and speed. If you feel that you are getting too slow then ease up on the weight training a little and train more on fighting.

 

[Legion Kreinak]

Hey, sorry to keep buggin ya lord, but do you think these are all good workouts for targeting my whole body?

Bench
Inclined Bench
Squats
Curls
Closegrip Bench
Heel Raises (for calves)
SL DeadLifts
BO Row
Wrist Curls/Reverse W. Curls
Military Press
Upright Row
10-15 mins of ab workouts

 

[Lord_Suston]

clean and jerk and deads, these help develope strength and power, everything else looks real good

 

[Legion Kreinak]

Oddly, I dunno what Clean n Jerk is, and Deads I was never comfortable with, always the chance of injuring myself, even though I know how to use proper form it just feels wierd to me. Only seems to work the lower body anyway. By the by, is there a chat or something we can talk in? It'd be easier... if you have AIM message me - "Echinacea87"

 

[Lord_Suston]

I can't chat at work since the nosie will get to loud and I work in a hospital. Deads don't need to be dangerous if you have good form and use weight that is light enough to allow not to induce bad form. Clean and jerk is when you take the weight off the floor and basically lift it to your chest and then press it up over your head. Great movement for explosive strength and sheer speed

 

[Legion Kreinak]

Aren't clean n jerks a lil dangerous? Sounds like you could pull out your back... Oh and by the way still, would you recommend doing wrist curls just as lil add-ons?

 

[Lord_Suston]

any excercise has its own amount of danger involved from breaking your wrist while hitting a bag to ripping your ACl while running. We try to minimize these dangers by using good form and common sense. If you find wrist curls beneficial, then I say go for them. Many athletes who get hurt usually don't train the bodypart that gets injured. Strengthening your body in all parts will help lessen the chance of injury.

 

[Legion Kreinak]

What do cleans build, anyway? It seems just like a rushed military press to me...

BTW thanks for all your help! ^^

 

[Lord_Suston]

definitely not a rushed military press. Works on hams, glutes, quads, lats, delts, tris, trap, oh f*ck it basically works everything. Great movement for overall strength, and explosive power...