I feel like I'm making some progress here now that I've been back in a good groove besides the 4 or 5 days I lost last week due to illness.I think 2 body parts a day is a nice workout, or even a push, pull, lower, rinse and repeat. If you are doing all of your major pushing and or pulling in one session you don't have to do a ton of separate work for arms as they already got hit pretty decently from all of the heavier compound pushing and pulling movements. So one or 2 well planned exercises can finish them off big time exampl triceps overhead, and cross body extensions, and biceps, hammers and spider or barbell curls.
Another nice one which takes advantage of the stretching of the antagonistic muscle group is like chest and back, lower body and shoulders and arms. You tend to get some great pumps and stretch the opposing muscle. I like to do that with say a superset of flat bench, horizontal row, dips or decline bench superset with pull ups or pull downs. Biceps and Triceps work. You can do either of those methods with a 3 on 1 off or any other rotation pretty much and hit the muscles multiple times a week. Just remember when hitting twice a week you want to spread the volume across the week, not double your volume. Which is also what allows you to do 2-3 body parts.
I think it has been proven that higher frequency will be the way but it is managing the volume and intensity within that frequency that gets challenging. If you are used to 15-20 sets in a day for a body part then 10 is going to feel like you left something in the tank. However that is required if you want to lift it again in 3-4 days. You can also be a bit more intense when doing those 10 when you know it is only 10... make sense.I feel like I'm making some progress here now that I've been back in a good groove besides the 4 or 5 days I lost last week due to illness.
Feeling good exhausting the one muscle group the day of and the day after, but then I feel like its 5 or 6 days until I get back to that muscle group again .
So I'm gonna finish out this month with this routine, really pushing the weight but stay at a 12 10 8 rep.
Then by February I can switch it up to the 3 days on 1 day off 2 muscle group a day routine to see which is bringing better results.
Exactly this ^^^.Personally if you trained 4-5x a week, lowered the volume and upped your intensity I bet your results would skyrocket.
Its not always about doing more. its about doing it properly, giving the body proper rest, and making sure your form and range of motion are option.
Granted we have never seen how you train, videos, or your top sets. But I can 100% Tell you with coaching dozens of people on a week to week basis the biggest fallback to people is thinking "More is better" when it comes to volume, sets, and reps.
Most people could cut their working sets in half and find their progress sky rocket, if you are performing with proper form, getting a proper mind muscle connection, and stretching the muscle into a full range of motion
a simple upper/lower or a push pull legs 4-5x a week would be all you need.
Rinse/Repat and make the gains, just keep the nutrition in check.
All good info as usual. Still working in a rack, so imagine not having a rack with a barbell and free weights ....its a challenge. But it's coming, maybe today (the rack).Almost 30 sets. You could prob cut that into 16-20 tops with 2 muscle groups and get a lot more bang for your buck . You also seem to train in nothing but the 10-12 range for the most part. Now that you have free weights are you ever going to utilize reps of 3-5-6 or lower reps? There should always be a mix of power and hypertrophy for best results and activating type I and type II muscle fibers. Seems like you enjoy to stick to a higher rep range and with a higher volume approach.
You should get some training videos and post them, see how your form is, see how close you train to failure, and how hard you are pushing yourself. You would be surprised (not trying to talk to you down) how there can be a lot of adjustments made to improve your lifting. I do it on a daily basis when I train and still find things that stick out to me that I can alter and tweak to improve my form, range of motion, and execution of the reps.
It is on sale right now for 199$, then they blast you with 49.99$ shipping cause of the weight. It looks like it's an online only item. So, I had 15$ rewards and a 20$ off 100 coupon. Grand total 215$ shipped!! Couldnt pass it up.Nice! How much did that run you? I need to get me something like that. I don't really have a ton of space in my basement where I workout, but I think it needs to be on the list of equipment to purchase this year.
Once you learn your body you will be able to tell when you are getting ready to fail. Also when training alone you should kind of practice your bail out options. Helps with confidence, knowing how to get out from under a squat bar if you have to pin it on the safety. Sometimes it is better to lower it and put it down than to fight it up and loose form. Knowing how to dump a barbell safely if you get stuck on the bench is also important if training alone and intensely. However you should be going to 1 rep shy of form failure which means you shouldn't get caught under things very often. DB's and Machines are great for failure but Barbell work not so much.All good info as usual. Still working in a rack, so imagine not having a rack with a barbell and free weights ....its a challenge. But it's coming, maybe today (the rack).
Biggest dbs are 60lbs in which I can toss around on all exercises, so that's an issue also and probably explains the reasoning behind my reps. Now with my machine yes I can push/pull to failure. Max weight on that is 200lbs.
Working with what I have at the moment, ince I get my rack I should be able to change up dramatically. But even then I will be solo. We will work it out.
Thanks for the Info
Your going to end up with a set of bowling ball Delts if your not careful! LOL320am vaso/full blitz/sea salt/24oz h20
333am karbolyn/xtend elite sipping through whole workout
Javelin press barbell 8 8 8
Barbell push press 12 10 8
Seated db shoulder press 12 10 8
Barbell close grip upright row 12 10 8
Seated bent over delt fly 12 10 8
Military press machine 12 10 8
Db shrugs front/side/rear 1 set eachx20
Upright row cable wide grip 12 10 8
Single db front raise 12 10 8
421am situps/heavy bag
430am workout complete
Garage TEMP 33
Left it all in the garage this morning!!!!
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