Changing up the training routine - is this a good way to do it?

[Advaik]

My gains recently slowed down a little so I decided to give myself a boost and lift 2 times for one week to see what it did any my gains countinued decently. I was wondering if this training routine would be good to make sure my gains don't slow down.

9 Week Cycle:
Wk 1-4: Lift every bodypart 1x a week for 5 days.
Wk 5-8: Lift every bodypart 2x a week for 4 days.
Wk 9: Off

I want to do 3-4 of these cycles up untill summer then do a major CDK cutting cycle for 3 months. Would I hit a wall doing this or am I changing up the routine enough to were my gains will countinue?

 

[studcj]

That is not a good way to change your routine. You need to challenge your neuromuscular system. Give me your exact workout plan (weekly or whatever) and I can give you exercises to break your plateaus. I recently did this, and my strength and stability shot through the roof.


example: I have been including bench in my workout for years. I changed it up by doing one-armed dumbell press, using a fitness ball for a bench, rather than a bench.

I was only able to use 55's as opposed to 140's with two-armed DB's on the bench. I did this to all my exercises, and when I went back to bench press.....it was like whoa!

The basic science of it is that your nervous system is used to giving the same signals to your muscles, and your body has adapted to certain exercises. When you change the exercise, and all of a sudden you have to maintain your balance/trunk stability etc. the neuromuscular system will be put in to overdrive, and
it sends a stronger signal to your muscles. Thus, you will burn more calories, have more "afterburn" and your muscles will call for more nutrients and BCAA's etc. to repair/build.

 

[Advaik]

Ah, I see what you mean - but I don't know enough excersizes to be able to do that to all my workouts. This is my workout, its pretty basic but I figure since I'm just starting out training for mass (was training for strength for a year) that I should only do the basics. I don't want to do anything that requires a spotter (bench press, back squats, etc) as I don't have one - I know this really hurts m variation but theres nothing I can do about it.

Monday Workout: (Arms/Shoulders)
Skullcrusher: 3x8
Barbell Curl: 3x16
Wrist Roller: 2x4
Shrugs: 3x8
Upright Row: 3x8
Shoulder Press: 3x8

Tuesday workout: (Chest/Back)
Dumbbell Press: 3x8
Incline Dumbbell Press: 2x8
Decline Dumbbell 2x8
Pec Dec: 3x8
Lat Pulldown: 3x8

Wednesday workout: (Legs/Abdominals/Obliques)
Front Squat: 3x8
Leg Extension: 3x8
Leg Curl: 3x8
Dumbbell Calf Raise: 3x8
Ab Crunch: 2x25
Ab Crunch (Straight Leg): 2x25
Oblique Crunch: 2x25

Thursday workout: (Arms/Shoulders)
Skullcrusher: 3x8
Barbell Curl: 3x16
Wrist Roller: 2x4
Shrugs: 3x8
Upright Row: 3x8
Shoulder Press: 3x8

Friday workout: (Chest/Back)
Dumbbell Press: 3x8
Incline Dumbbell Press: 2x8
Decline Dumbbell 2x8
Pec Dec: 3x8
Lat Pulldown: 3x8

 

[AMP 33]

I use to have the same program and it worked wonders for me if your body can handle it, but your split doesnt allow recovery for your arms and shoulders then it goes straight into chest and back. I suggest a 3 on 1 off split like so Day 1:Chest/Back Day 2:Legs Day 3:shoulders/arms Day 4:OFF Day 5:REPEAT. Your Chest/Back routine is really screwed up though. You have too much for chest and too little for back, I suggest:

Flat Dumbell Press 4x8-12
Incline Dumbell Press/flyes 3x10-12
Chinups/pulldowns 4x8-12
Barbell/Dumbell Row 4x8-12
Pullovers 3x10

I think that wokrs great

 

[bigmag]

I personally don't like sticking to one particular routine.....but from what your routine looks like it's ok.....just make sure that your two or three days off are not consecutive but rather spaced out. You don't want to give yourself to much rest at one time so you're out of shape the next time you work out. IMO!!!