hey all i recently switched workout routines after a week off from bulking. During my last routine (4 day splits, chest/tri, legs, biceps/back, shoulders/traps) I found that I made good gains in my chest but I lagged in most other departments.

This week after three workouts I have had significant gains in bicep curls, squats, etc. when doing one set per exercise per day (3 times a week). However, my bench has actually gotten worse...maybe because Im tired due to it being in the middle of my routine but I just cant seem to muster that same strength. Any ideas/advice on how to overcome this lagging muscle?

Thanks
J
75''
162
16 years old

It's not lagging, you are just tired from having it in the middle of your routine. It's a good thing to switch up the order of what you work on each time you change workouts. Normally people always put bench at the start of the week. Switch it up, and put squats there, or back there, etc. The same thing goes for the actual workout day. Switching the order is good.

hey all i recently switched workout routines after a week off from bulking. During my last routine (4 day splits, chest/tri, legs, biceps/back, shoulders/traps) I found that I made good gains in my chest but I lagged in most other departments.

This week after three workouts I have had significant gains in bicep curls, squats, etc. when doing one set per exercise per day (3 times a week). However, my bench has actually gotten worse...maybe because Im tired due to it being in the middle of my routine but I just cant seem to muster that same strength. Any ideas/advice on how to overcome this lagging muscle?

Thanks
J
75''
162
16 years old

Well, I assume it is a HIT routine. No problem just let your body transition to the change. Just do all the reps you can until you meet momentary failure. Each workout you try to increase reps, when you go over 12 you increase weight. You should gain your strength back. Diet, rest, health can be a factor but you are increasing elsewhere. Review form. your chest will catch up, no need to change things around.

Well, I assume it is a HIT routine. No problem just let your body transition to the change. Just do all the reps you can until you meet momentary failure. Each workout you try to increase reps, when you go over 12 you increase weight. You should gain your strength back. Diet, rest, health can be a factor but you are increasing elsewhere. Review form. your chest will catch up, no need to change things around.

thanks for the quick replies and encouragement!

well i think i figured out why my bench has gotten worse. My chest isn't going to failure when i press but my arms do (especially my tris). I guess they just get tired from the other arm exercises...and I figure that eventually they will catch up and then my bench will go back up.

well i think i figured out why my bench has gotten worse. My chest isn't going to failure when i press but my arms do (especially my tris). I guess they just get tired from the other arm exercises...and I figure that eventually they will catch up and then my bench will go back up.

For HIT, I find it best to do isolation moves for biceps and triceps at the end of a workout after they've already been used in compound moves. They will still grow. I like to work legs, back, chest, shoulders, arms, abs in this order. I do forearms (if I do it) and calves after abs instead of working them with arms and other leg muscles.

well i think i figured out why my bench has gotten worse. My chest isn't going to failure when i press but my arms do (especially my tris). I guess they just get tired from the other arm exercises...and I figure that eventually they will catch up and then my bench will go back up.

A good order to follow is biggest to smallest muscles. Legs, back, shoulder, chest, arms, and abs. A shoulder press is only place, triceps would be used before chest. Chins and rows affect biceps but you don't use them for awhile to rest them. Pick your exercises and watch form. While a compound exercise affects other to a degree, there is always a primary target, direct work to it. :gl: