Muscle-Building Workout Plan makes me feel like a puss.

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    Nov 12, 2008 11:25 PM GMT
    So I've been putting off the 12-Week Muscle Building Workout, and making any excuse I can to do so (takes too long, too many reps, sand in my vagina, etc). I started it this week in an effort to not only gain mass over the winter, but also to work on my ability to see a commitment through.

    After making it through only most of Day 3, I feel like such a puss! I love pushups, and throw them into my normal routine as much as possible, but damn, after doing a set of dumbbell presses and supersetting them with pushups, by my third set I couldn't do any more than 10 - 12 pushups! Throw in the fourth set, and I felt like quite the loser.

    Looking ahead into next week's workouts, I've learned that I'm just not going to be able to make it through!
    Week 2, Day 2 asks for 12 reps of wide-grip pull-ups, then 3 more sets of 10. Right after is the same rep scheme for neutral-grip pull-ups.

    My gym has no assisted pull-up machine, but has a chin-up bar. I can pull off about 10 - 12 chin-ups for one set, and the following sets I can only eek out about 6 - 8. Pull-ups are a different story. I can pull off about 8 for a first set, then about 5 or less in subsequent sets.

    Is this a sign I should not be doing this program? Is it too advanced for me? Should I stick with week 1 and 2 exercises until i can pull off every rep / set?
    If I'm wanting to gain weight, should I be doing the amount of reps in this program (12 to 15 each set so far), or should I do fewer?

    Thanks for all your help!
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    Nov 13, 2008 12:33 AM GMT
    I'm sure this wasn't intended for the program, but if I had to cut a set short, I would add in another smaller set to 'make up' the reps I couldn't squeeze out.

    You'll be surprised after the first couple of weeks how much strength you've gained though. After a while the supersets don't leave you shaking quite as much, and after the leg day you'll find you can walk outta the gym with only a slight limp ;)

    Stick with it. Do what you can.
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    Nov 13, 2008 1:45 AM GMT
    I have very little experience with supersets. (I'm kind of a wuss myself) But I'd say do as much as you possibly can. That if you're not doing the full amount of reps specified in the program, at least you're working your muscles to exhaustion.

    I could be very.. very wrong about this. icon_biggrin.gif
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    Nov 13, 2008 1:58 AM GMT
    GwgTrunks saidI'm sure this wasn't intended for the program, but if I had to cut a set short, I would add in another smaller set to 'make up' the reps I couldn't squeeze out.

    You'll be surprised after the first couple of weeks how much strength you've gained though. After a while the supersets don't leave you shaking quite as much, and after the leg day you'll find you can walk outta the gym with only a slight limp ;)

    Stick with it. Do what you can.

    Ha! You summarized it well. I'm half way through doing this program for the second time, and I'm finishing much more than the first time now, and upping weights. But the first time, I definitely couldn't finish every prescribed set. And I think that's OK. There were even some successive days where I just didn't feel like lifting again, so I snuck in some cardio.
    Do what you can, and find alternates for some where you don't have the right resistance machine to help.
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    Nov 13, 2008 2:03 AM GMT
    The program gets easier after week 2. Or at least the workouts are shorter.
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    Nov 13, 2008 3:39 AM GMT
    I agree with 1969er. I've completed it twice and the second time, I was lifting much more and also completing the workouts each day. It is a big commitment- it takes a really long time as well. One of my boyfriends' friends told him that I was massive now. Well, I'm not massive, but it's the first time in my life that I've actually put on muscle. Now I need to force myself to eat more before I plunge in and do it a third time.
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    Nov 13, 2008 3:48 AM GMT
    I'm finishing up my fourth time through the Strong & Lean workouts and it's taken me this long to really feel like I can do all the exercises well, and, um, I'm getting strong & lean. icon_biggrin.gif

    I remember the first time I tried it, I could only get through half the workout. I just kept trying to do more the next time and stop modifying an exercise the next time.

    Just keep on with it, and you'll see the improvements.
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    Nov 13, 2008 4:40 AM GMT
    The workouts are really tough. But don't be discouraged. If you did 1/2 of it you would still get ripped. The point is to exercise as consistently as you eat.

    One of the lessons from the cave man diet is that you need to hunt (exercise) for your food. So thru evolution dynamics the two activities are linked and to be healthy we need to get back in that exercise /eat/ rest mode. .
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    Nov 13, 2008 1:57 PM GMT
    Thanks for the encouragement guys, I'll keep at it!
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    Nov 13, 2008 2:07 PM GMT
    I'm on week 9 in my first time through. I'm planning on doing it again as I've seen major gains and love not having to think about what to do next.

    That said, I do remember on the third day feeling like I was so out of shape that there was no way I would make it through 12 weeks - and I'm kind of a nut job about going to the gym. The thing you're doing - or the program is doing - is shocking your muscles into doing things a new way - thus helping you to gain weight.

    Trust me, you'll start feeling better soon about the workouts. I think it was week 2 when I felt like I could actually accomplish the workouts