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2005/09/01, 02:23 PM
My old routine consist of
Monday: Back & Bi's
3 exercises each, 3x10
Wed: Chest & Tri's
3 exercises each, 3x10
Friday: Shoulders & Legs
3 exercises for shoulders, 3x10
For legs I didnt do much I would only do hex bar deadlifts
and I probably didnt do them everyweek either, maybe 1 every two weeks.
I didnt really see any big results with this. I know you have to workout your legs more. I did get bigger but I never got big. I pretty much got to a size a quit getting an bigger and hit a plateau. ( I got injured and quit working out for about 4 months)
I think maybe I was overtraining??? I was wondering if I would see better results doing this. tell me what you think?
Monday: Back & Bi's
2 exercises each, 3x10
Wednesday: Chest & Tri's
2 exercises each, 3x10
Thursday: Shoulders & Legs
2 exercises each, 3x10
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2005/09/01, 04:56 PM
if i was you i would make the weights a little bit heavier so you only can lift about 4-6 reps maybe a few more reps for your legs until muscle failure and after maybe a few weeks or a month of the same routine try different exercises or switch it up a little do incline bench before flat or try some dumbell presses so that you dont over train work out each muscle group once or twice a week like monday have a light workout and practice form and trying to push the bar up as fast as you can and on thursdays do heavier weights when you hit your plateu try some partial reps add 10% more weight to your bar than you all ready have and only go down half way once a week and every week go down a little bit further until you can do about 4-6 reps with it
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2005/09/02, 02:24 PM
I didnt get hurt from working out I got hurt wrestling
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2005/09/03, 09:58 AM
wrestler 125:
Everyone hits a plateau sometime. One definition of insanity is doing the same thing over and over and expecting a different result. Therefor, the theme for this thread will be variety!
I feel that one of the easiest ways to overcome a plateau is by manipulating your rep range for your work sets.
If you've been stuck in a rut doing 3 sets of 10 every day, change it up. 10-8-6 only works for so long. Try some 5*5, or 5-3-1, or even doing what the russians called Prikida, working up to a weight for a max single. If you've been doing low reps, a day of lower weight for some repetitions won't kill you.
There are billions of posts on this, just check it up on fitbuddy.
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\"Liyytttweighttttttt !!! Nuttin but a peanut..\" Ronnie Coleman
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