4x6 routine need some advice

Hi Guys,

I thought that I would start/try a routine similar to that suggested by Frankie NY mass gaining routine with 4sets of 6reps.
Today I tried a DB Shoulder Press exercise starting with a couple of sets of 20kg DB to warm up.
Then I moved on to the main sets, Set1: managed 6x30kg DB ok, set 2: managed 6x30kg DB just about, then set 3 really struggled to get them up after 3 reps, set4: had to lower the weight to 24kg's just to be able to get them up (shoulders were fried).
Do you guys have any advice on what I should do to get the extra oomph or should I just lower the weight overall?
In case you need any info about me, im 30yrs old, 13stone 9lbs, 5ft 10. about 20%bf
Thanks in advance.
Damon

Hi bud, I've had a similar issue in the past.  I'd lower the weight to 27.5 and if you can get 4x6 go for 2x30 then 2x27.5 next time, then go for the full 4x30.  If you can get 5 reps for sets 3 and 4 then you're on the right weight IMO.  If you're bulking make sure you get enough rest, I have to hold myself back sometimes on shoulders as I feel like giving it a bash again within a minute, which just makes me fall short of what I'm trying to achieve - if I wait about 2-3 minutes I get on better.

Hiya man, thanks for this.. much appreciated.

I read the following yesterday on stronglifts.com, is there any truth in it?
 
"stalling is inevitable and part of the game. As an example, let's say your work weight on the Squat is 200lbs, you may only get 5/5/4/2/1 - 5 reps on the first 2 sets, 4 reps on the 3rd set, 2 reps on the 4th set and 1 rep on the last set. When this happens, do NOT lower the weight during your workout so you achieve 5 reps on each set. Lifting heavier weights matters more to gain strength. So you keep your work weight and try to get as many reps
as you can on each set with proper technique, even if that means you only get 1 rep.

n this example, because you didn't accomplish 5x5 on your Squat but 5/5/4/2/1, you do NOT increase the weight the next workout for that exercise. Which means the next time you Squat you use 200lbs again and aim for 5 reps on all 5 sets. Things will now become challenging and the real fun is about to start.

Is the above mainly for stength, hence to be ignored on a mass building programme?
Thanks

D

Yes thats how its done,its a good program,just reduce your weight till you get 4x6 easy,then keep increasing it each workout.
As for mass,you need to be eating right to put on mass,you will do this on either 5x5 or 4x6,if your eating at or below maintenance cals you will prob not put on any mass,but you could get stronger.but strength will also come on easier if eating above maintenance.

Yeah thanks for that..

Im eating about 3200 a day now, which is about 500 over my maintenance, on both rest and workout days..