Great workout programs don't last for ever. Your body becomes accustomed to whatever you're doing and like your mind, your body needs changes in variation and constant stimulation to reduce boredom.
In my case, this routine I had resumed only 10 days ago (which I previously had success with!) is causing my progress to not only wane, its causing some joint pain. Not good!
My body needs stimulation and thrives on super-intense workouts, but I am also in need of recuperation. Therefore I am planning on changing my program to one that stimulates but doesn't annihilate, and allows for adequate recovery.
Day1: Chest, Triceps, Light calves (seated calf raises-only)
Day2: Upper Back, Shoulders (no presses, only lateral raises & shrugs), Biceps
Day3: Legs, Heavy Calves
I will perform this on a 5-day rotation. My workout days are Monday, Tuesday, Wednesday, Friday and Saturday (Thursdays and Sundays are completely OFF). The routine looks like this:
Week 1:
Mon: Chest, Triceps
Tues: Back, Delts, Biceps
Wed: Legs
Fri: Chest, Triceps
Sat: Back, Delts, Biceps
Week 2:
Mon: Legs
Tues: Chest, Triceps
Wed: Back, Delts, Biceps
Fri: Legs
Sat: Chest, Triceps
Week 3:
Mon: Back, Delts, Biceps
Tues: Legs
Wed: Chest, Triceps
Fri: Back, Biceps, Delts
Sat: Legs
And so on and so on. Three exercises for large bodyparts, two exercises for smaller bodyparts
Sets will be 3-4 per exercise. Minimum reps are 8, max for upper body 12-14, min for legs are 10, max are 30!
GIVE THIS ROUTINE A TRY. If you need cardio perform it at the END of the routine for a maximum of 20 min. I myself am lean and don't need cardio as my rest periods between sets are very short.
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