Hi everyone, I can use some advice about my training.
I use weights 3 times per week. Example:
day 1: flat bench, barbell row, bicep curls
Day 2: squats, straight legged dealifts, barbell shrugs
day 3: weighted situps, CGBP, overhead press
I typically do a total of 4 sets per exercise, so 12 ste sper workout. Each week I aim to do eitehr more reps or more weight. The progress is usually very good ie, 2 reps per week, adding 5 more lbs every 2 weeks or so.
Now for the periodization...
After about 12 or so weeks, each exercise will eventually stop gaining. Ven if I switch it up by doing very light weight, it will stop gaining anything. QWHat I then do is switch the exercise. Ie, when my flat bgvench platueas, I will switch to incline bench. The gains will come, and then stop again. I will then switch to decline bench etc.
If I attmep[t to go back to flat bench too soon, it will still be plateaued. I need to typically wait alkmost a year for the orignal exercise to keep gaining again.
Is this normal? Is there a way to make it so that I gain on all exerfcdises all teh way till I hit my genetic limit?
Everyone aorund me who works out (and are farily suucessful at it) do not periodize liek this. They doi no form of periopdization and can keep dpoing teh same exercise for years. Ie they can go from benching 100lbs to 300lbs within 4 years and have never switched exercises, rep schemes, etc.
WHats the deal here?