07-28-2003, 12:11 PM #1New Member
- Join Date
- Jul 2003
Please Help Me!!! Bulking probs :(
Well, I am into my third week bulking and have found that my lower back is killing me, my whole body feels drained, pumps aren't the same...even though I am taking like 3000-4000 calories a day and around 250g protein (Gear Free). Since around the end of the second week I have felt drained. Over the first 2 weeks i put on 11 lbs. My bw hasn't budged for around 5 days or so also. I'm thinking about alternating deadlift and squat every other week and not keeping both of them in my routine each week.
Overall these are my main probs:
1. Feel tired/drained/achey since the end of 2nd week.
2. Lower back soreness kicked in at start of 3rd week.
3. Biceps not growing like rest of body (should I not do bi's the day
after i do back?)
Here's my routine I've been following thus far:
Day 1: Incline DB Press - 5x5 Failure last two sets
Flat DB Press - 5x5 Last two sets fail at or near 5 reps
Incline DB Flyes - 1x8-10
Close Grip Bench Press - 2x6-8 Fail
Skull Crushers - 2x6-8 Fail
Day 2: Rest
Day 3: Bent Over Barbell Rows - 5x5 Last 2 fail
One Arm Dumbell Rows - 2x6-8
Wide Grip Pullups 2xFail
Seated Dumbell Shrugs - 2x8-10 Fail
Deadlifts - 5x5 HEAVY Last two sets are work sets
Day 4: Standing Barbell Press 5x5
Arnold Press 2x6-8
Lateral Dumbell Raises 2x6-8
Ez Curls - 2x6-8
Hammer Curls - 2x6-8
Reverse Curls - 2x6-8
Forearm Curls - 2x10-12
Day 5: Rest
Day 6: Squat 5x5 HEAVY
Leg Extensions 3x6-8
Leg Curls - 3x6-8
Standing Calf Raises 2x10-12
Seated Calf Raises 2x10-12
I almost feel like after two weeks that I have to go light for a week or two for my body to recouperate. Actually I've been considering moving to a 3 day/week routine (added rest). Also cutting down to only deadlift or squat each week and not both. Maybe I have too much volume in there also? I have also considered cutting all exercises down to one set to total failure. Please help me..I'm not sure where i should go from here.
Last edited by End Of One; 07-28-2003 at 12:14 PM.
07-28-2003, 01:37 PM #2
Are you getting enough sleep? Maybe take a few days off and just rest. When you put on weight like you have your body needs to adjust to it. Get plenty of fluids, get enough sleep and perphaps take a few days of from the gym. If anything else maybe try one of those eca drinks before your workouts to give ya a boost.
07-28-2003, 01:54 PM #3New Member
Originally Posted by BIG TEXAN
- Join Date
- Jul 2003
07-28-2003, 02:07 PM #4
Just listen to your body, if it's telling ya it's tired give it some rest. Are you sure you're not just trying to come down sick. When I am I start getting tired also. Take a few days off and rest and see how it goes from there. Best of luck to ya bro.
07-28-2003, 02:20 PM #5Member
- Join Date
- Apr 2002
- In The Chocolate Factory
tex gave some good advice, listen to what ur body's telling you, take an extra day off if need be.
07-30-2003, 08:31 AM #6
I feel your pain, man. I get sore BIG-time when I work out, and my training partner really doesn't. I'm not sure exactly what it is that does this, because we both seem to put out equal amounts of effort. It usually takes me 5 full days of recovery before a muscle isn't sore anymore after working out, which is why I only work my muscle groups once per week. It looks like you're doing the same thing, though, so I'd just do exactly what the others are recommending and take a day off if you don't feel up to working out.
07-31-2003, 11:10 PM #7
Not sure that this helps, but my lower back kills me for like 4-5 days after i murder it at the gym. But I have been told that your lower back is one of the slowest muscles to recover. My .02
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