if u dont go up in poundages everyworkout should u change your routine

[erickthegreat11]

Best thing working for me right now is to switch lifting sets/reps schemes. I've got 3-4 different styles:
1. 9-11 reps to failure on every set for 3 sets, 2-3 minutes between sets. Start with 9 reps work to 11, then increase weight.

2. 6 reps (at a weight you can lift 9 reps to failure) not to failure for 3 sets 2-3 minutes between sets.

3. 2 reps for 6 sets 4-5 minutes between sets (Not quite failure b/c you can do it for 6 sets). This is prob @90% 1RM.

Every set in these work outs includes NO STRETCHING. The 2 rep sets have 4-5 minutes between sets.

You start off on the first workout type, then when it gets stale move to the next, it works.

 

[b fold the truth]

You can NOT gain in strength in every exercise every time you go in the gym...you just can't. You can IMPROVE every week though. Improve your speed, technique, size, strength, dbell vs barbell, etc...

Tiny improvements can be made every workout...but probably not noticable ones. Hence the need for variety and training muscles/exercises in different manners.

There are tons of ways to do a goodmorning, bench press, squat, deadlift etc... This is why I add bands to my workouts and change weights often. Remember that using more weight does not necessarily mean that you are bigger or stronger...train the muscle from all aspects.

B True

 

[b fold the truth]

Ohhh..and your deadlift. If you want to improve it...build your routines around the following:

wide stance box squats
pull throughs
glute ham raises
reverse hypers
hip exercises
good mornings
standing abs

If you are not doing these and wondering why your deadlift has stalled....you should add them.

B True

 

[nclifter6feet6]

ive made steady gains for about a whole year training a muscle 2-3 times a week and it seems that now i can no longer do as much frequency. im also a natural lifter. dammit i love to train. it so weird that i can make continuis gains then all of a sudden go backwards, even though im eating more than i ever have in my freaking life??????????/ i think i will start hitting each muscle with 4 days of rest in between hitting that muscle again.....how does that sound???????

 

[scout420]

Ya if you dont go up for a while than you may want to switch your routine.But to go up every single week is inrational, by the end of the year youll be benchin a Buick.

 

[b fold the truth]

You still need to figure out why you are not increasing in weight when you train. Find the answer and I bet it is not just "I need to change my routine"...but an answer which will lead you towards massive gains.

B True

 

[coolcolj]

Yeah that's because the weights you do use get heavier over time, and that makes greater inroads into your recovery. You need to add more days for recovery.

Same deal for me. I could workout more often before, but now I have to cut back.

But what you can do is induce overtraining and back off the volume, for your body to super-compensate, and then go back at it again. Many programs do this deliberately. As a matter of fact this is what I did recently. Working out whole body 3 times a week for 3 weeks, and then back off to a 3 way split every 5 days ala Poliquin. And damn am I getting results!

 

[b fold the truth]

Yeah that's because the weights you do use get heavier over time, and that makes greater inroads into your recovery. You need to add more days for recovery.

Same deal for me. I could workout more often before, but now I have to cut back.

I have tried to say the very same thing before...and couldn't think of the proper way to put it. You said it perfectly.

B True

 

[nclifter6feet6]

thanks coolcolj that really makes sinse now that i think about it. when you get stronger you use heavier weights=more stress on the muscle more muscle breakdown. thanks alot fellas