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Originally Posted by dunbar Thanks man! 
But are 6 sets for chest and back really enough when you train those muscle groups only once a week? I usually do at least 6 sets of rowing. And after that even more sets of other exercises. I thought that when you train a muscle group only once a week you have to really shock the muscles in order to make sure that they also need 1 week to recover.  |
First, if you are able to lift more by the end of the routine, you are not lifting enough. Add more weight, but keep your form. Google 'overtraining'. When you lift HEAVY you will create the microtraumas that lead to muscle when you eat properly.
It seems you don't know much about how to lift, what is good and what isn't. Go to
www.wannabebig.com and learn. There is a vast amount of information there and people who could go into far more detail about why something works and something doesn't. Read, and remember the search function is your friend.