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
seated cable rows 3 sets mid rep range.
sometimes incorporate drop sets on pull downs and cable rows.
Chin ups - 3 sets
bb curl 10,8,6-8
incline curl - 3 sets 8-10 reps
rev curls -3 sets 10-12 range
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.
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