BDav wrote: @empire thank you so much for taking the time to reply with such depth to my post. So to answer your questions i do log in any of my workouts , good actually be a good change. Are there any apps that you can log your work outs on or must it be done manually. I also get more than enough sleep in, sleep/rest for me as never been an issue. I do feel should maybe change up my workout program , i have always just been in that fear that if i change my workout i will end up going backwards haha and fuck i hate that disappointment especially because i feel that i put a lot of time/discipline into bodybuilding.
Also thank you for making changes to my diet I will definitely put the change into action from tomorrow. Maybe i am actually doing far to much working sets thinking the more i do the better i will be able to damage that muscle for growth because i do atleast 18 -19 working sets per body part.
For example today I did shoulders i start off with front delts so
- i did machine shoulder press to warm up sets (15 reps each) then did
- 3 working sets rep range 8-12reps. -
- Then did barbell standing shoulder press went straight into working set of 4 sets.
- then did front raises did 3 working sets and 1 drop set.
THEN I MOVE ON TO MID DELTS
- did cable raises 1 warm up and 3 working sets
- Did suicide shoulder press 4 working sets.
Then moved to rear delts.
- bent over lateral raise 1 warm up set and 3 working sets
- machine rear delt did 4 working sets
and then shrugs 4 sets
Possibly going to sound like a dick here but if you can do that many working sets, your training intensity is up to a ball of shit. Most people can't even do more than 12 working sets for a decent level of intensity.
Upper lower split :
Upper :
Chest 1 exercise
Shoulder 1 exercise
Triceps 1 exercise
Back width 1 exercise
Back thickness 1 exercise.
Do 2 working sets per exercise first set in the 6-10 rep range and second set lighten the weight and go 8-15 rep range.
Weight should be heavy enough you can't get more than the upper limit, but not so heavy you can't meet the minimum limit. Eg if you use incline dumbell press for chest and you use 40kg dumbells and you can't lift with perfect form and get more than 4 reps then the weight is too heavy. Use 36s. Only when you push that weight for 10 reps or more do you move up to 37-38.
Lower body
Calves 1 exercise 2 working sets
Hamstrings 1 exercise 2 working sets
Quads 1 exercise 2 working sets first set 8-12 second set 20 reps.
Biceps 1 exercise 2 working sets
Forarms 1 exercise 2 working sets.
Your quad exercise is going to be 1 heavy set and then lower the weight to what will be a 12 rep max and get 20 reps. So go for 12 regular paced reps, then 3 to 4 breathes go again until you get 20 reps.
All your exercises should be compound exercises.
Eg chest : dumbell press, Smith machine press, chest press machine.
Shoulders dumbell press, Smith machine press shoulder press machine.
Triceps : close grip bench press, dips, skull crushers, jm press.
That sort of thing. Doing dumbell flys are never going to produce the muscle that dumbell press is going to..
Your tempo should be 3 seconds negative, 1 second positive. If you can't keep that tempo, the weight is too heavy.
