Yeah, I'll need more info. How many reps for how many sets? After how many reps are you feeling fatigued? What's your diet like? Do you do any warm-up? Cardio first? I do get varyin reps on some things, but for bench, I'm going close to my 1 rep max, and for squats, I'm focusing on keeping my knees from tweaking and having perfect form and going deep. I'd definitely need to see your program. A good one that I got some progression on when I first started out was the All Pro Beginner routine posted in the forums at bodybuilding.com. It's 3x a week full body, and there's a weekly rep progression with different weights being lifted each weekly session. It seems an odd way to do it at first, but all but one of my lifts went up using it.
edit: We cross posted. WHy are you training for so long? Unless you're lifting super heavy and taking big breaks in between sets (a la a powerlifter), you should be able to get in a good full body program in 30-ish minutes. I do 2 days upper and 2 days lower, usually 2-3 exercises, and I'm typically done in 15 minutes, for my heavy lifting, that doesn't include the bodyweight stuff I do after. (I will admit to not doing a ton of lifts, though. For example, today was a lower body day, and I did 3 sets of squats (2 heavy, one light) and two sets of dead lifts. I followed that with a lower body video, and I don't count that in my total time. My upper day is usually bench, bent over rows and over head press one day and bench and reverse flys, and maybe one other thing the other day.) You may also want to get into an established routine, and not a sometimes I do full body, sometimes a split. I'd highly reccommend you check out the All Pro program.
Edited by: JENMC14 at: 1/29/2013 (14:51)
I am 5'4".
Starting Weight (4.6.11) 164.6
First Goal 130 - Reached September 2011
Currently maintaining under 120 and working on changing my mental image of myself!
| current weight: 136.0