Lately it seems like I'm getting weaker, and size is slow to come.
For the most part my training has been two on, one off, two on, one off.
I train one body part per session.
Chest would usually be:
Incline press db or bb 10,8,6,10-12
Flat bench 10,8,8,12
db flys 10,10,12
cable crossover 15,15,failure
back would usually be:
Pull ups 3 or 4 sets - how ever many I can crank out
BB row 10,8,6-8, 10-12
pulldowns 10,10,8,12
seated cable rows 3 sets mid rep range.
sometimes incorporate drop sets on pull downs and cable rows.
Arms:
Chin ups - 3 sets
bb curl 10,8,6-8
incline curl - 3 sets 8-10 reps
rev curls -3 sets 10-12 range
shoulders:
Rear delt movement - 3-4 sets 8-12 rep range
upright rows 3 sets 8-12 range
lateral raise 3 sets 8-12 range
maybe a little front delt work
Shrugs - exercises vary 6 to 8 sets total.
Legs:
I'll be honest, sometimes hard working, sometimes shameful.
I've only recently added the forth set to some of my movements.
I've been pretty stressed out lately, but I try to harness that in my training. So I don't know if its that thats weakening me or my CNS is just shot.
I've never really done "deconditioning" or deloading" weeks. I would just sometimes take an extra day or two (at most) off. after awhile.
I try to keep my calories in a surplus. I eat pretty much every three hours and always chug casein before bed.
Sorry for the long read. How do you peeps work your sessions? Thanks for your time and feedback
For the most part my training has been two on, one off, two on, one off.
I train one body part per session.
Chest would usually be:
Incline press db or bb 10,8,6,10-12
Flat bench 10,8,8,12
db flys 10,10,12
cable crossover 15,15,failure
back would usually be:
Pull ups 3 or 4 sets - how ever many I can crank out
BB row 10,8,6-8, 10-12
pulldowns 10,10,8,12
seated cable rows 3 sets mid rep range.
sometimes incorporate drop sets on pull downs and cable rows.
Arms:
Chin ups - 3 sets
bb curl 10,8,6-8
incline curl - 3 sets 8-10 reps
rev curls -3 sets 10-12 range
shoulders:
Rear delt movement - 3-4 sets 8-12 rep range
upright rows 3 sets 8-12 range
lateral raise 3 sets 8-12 range
maybe a little front delt work
Shrugs - exercises vary 6 to 8 sets total.
Legs:
I'll be honest, sometimes hard working, sometimes shameful.
I've only recently added the forth set to some of my movements.
I've been pretty stressed out lately, but I try to harness that in my training. So I don't know if its that thats weakening me or my CNS is just shot.
I've never really done "deconditioning" or deloading" weeks. I would just sometimes take an extra day or two (at most) off. after awhile.
I try to keep my calories in a surplus. I eat pretty much every three hours and always chug casein before bed.
Sorry for the long read. How do you peeps work your sessions? Thanks for your time and feedback