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  1. #1
    Registered User namqvu's Avatar
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    Lagging "Push Day" muscles.

    Hi everyone. I'm 17 years old, 5'7 at 165lbs. I've been lifting for around seven months. I'm currently on Coolcicada's Push/Pull/Legs Routine, and I'm liking it so far. My problem is, my "Push Day" muscles--chest, tris, shoulders--are noticeably underdeveloped. I've tried things from changing up exercises, dropsets, etc. and nothing's really changing. These parts have always been relatively smaller for me, but as I'm getting bigger everywhere else, the lagging parts are especially noticeable. Any advice on how to bring up "Push Day" muscles? Any help would be terrific.
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  2. #2
    Registered User cvanenkle's Avatar
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    Were you well-balanced prior to beginning P/P/L split, and your growth has accelerated on Pull/Legs, or were you always slightly un-balanced. I'd split push over two days and try to give them some more intensity and volume.
    Im not familiar with the routine, what is the push workout?
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  3. #3
    Registered User namqvu's Avatar
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    Originally Posted by cvanenkle View Post
    Were you well-balanced prior to beginning P/P/L split, and your growth has accelerated on Pull/Legs, or were you always slightly un-balanced. I'd split push over two days and try to give them some more intensity and volume.
    Im not familiar with the routine, what is the push workout?
    I was always slightly un-balanced, just moreso now that my Pull/Legs have made significant gains. The push workout:

    Flat Barbell Bench Press: 3x5
    Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5
    Incline Barbell Bench Press: 3x5
    Dumbbell Side Lateral Raise: 3x10-12
    Rope Pushdowns (circuit machine): 3x10-12
    Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
    Shrugs(circuit machine or dumbbells): 3x10-12

    I also throw in some extra movements as well since I've noticed they are lagging significantly.
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  4. #4
    O.G. (Original Guido) Jasonk282's Avatar
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    lagging?

    1. you're 17
    2. you weight 165
    3. you've been lifting for 7 months.

    Stay the course...in a year from now I'm sure you won't be lagging. Give it some time.
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  5. #5
    Registered User Mt.Hoodlum's Avatar
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    Have you tried a push/pull instead of p/p/L? Youll be hitting those push muscles 2x week instead of 1x if can devote 4 days a week. I prefer this instead devoting a whole day to just legs. Check out my routine on here you might like it just search my posts it's a few pages back for my updated routine.
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  6. #6
    Registered User magician27's Avatar
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    try gaining weight,keep lifting heavy. on your profile picture you dont look seriously underdeveloped
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    Registered User TJP33's Avatar
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    I think its pretty common for people to excel in pulling groups as its more natural for the muscle to contract.. When it comes to pushing, people tend to ego lift- the primary goal is the weight and no longer the muscle. Id back the weight down and refocus on mind muscle connection where your squeezing the muscle.
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  8. #8
    Registered User namqvu's Avatar
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    Originally Posted by Jasonk282 View Post
    lagging?

    1. you're 17
    2. you weight 165
    3. you've been lifting for 7 months.

    Stay the course...in a year from now I'm sure you won't be lagging. Give it some time.

    Is it just a matter of underdeveloped muscles due to a younger age? Right on, I've been tracking my progress via notebook to make sure I'm actually making progress.
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  9. #9
    O.G. (Original Guido) Jasonk282's Avatar
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    Originally Posted by namqvu View Post
    Is it just a matter of underdeveloped muscles due to a younger age? Right on, I've been tracking my progress via notebook to make sure I'm actually making progress.
    It's a matter of all 3 factors. Just keep making progress on your lifts and you'll be much better in a years time from now.,
    USMC 00-06 11-??

    Reps for Chesty

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