need advice with regimen
I could use a little help with my diet and exercise. The only times i ever made significant gains was with juice. I'm going through a divorce and am tight with money, so i need to step my game up and get some gains off cycle. I used to start heavy and end light when weight training. But i noticed everybody doing the opposite, and now i end heavy. I've been having good luck with this method, as far as good pumps and always leaving the gym sore. I do about 15 sets per exercise. I'll do 5 sets of 15-20 reps with a light weight, 5 sets of about 7-10 reps with a medium weight, and 5 sets of 2-5 reps with a heavy weight. I dedicate a day each to shoulders, back/lats, chest, arms, and legs. Each day i do 4 exercises. Ex: on a chest day, i'll do flat bench press, incline press, flat bench dumbells, and maybe some dumbell flys, each with the 15 sets i said earlier. I dont usually do much cardio. I just don't feel my gains are going as well as I'd like, and i don't feel like I'm getting much stronger. I don't want to depend on the juice everytime i want to make gains. Does anybody have any suggestion on how i could step up my game?
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If your wanting size and condition I suggest training both fast and slow twitching muscle fibres. You do this by pumping and heavy routine. This was given to me by a bodybuilder called Eddy Ellwood. Look him up. Anyway basically each session is pumping & heavy ie heavy legs then pumping shoulders, or heavy shoulders then pumping legs. Heavy back with pumping triceps etc etc. It really is a good way to train with excellent results. I can go into what rep range and exercises if your interested? I wouldn't want to write it all down now just incase its not your thing then I've wasted my time lol.
Ace VenturaMore drop-sets. Pyramids and drop-sets brother. Warming up is a very important and productive part of the workout, so it's good that you switched that up. ...and I'm guessing you meant 15 sets per bodypart?
15 sets per machine. So usually 60 sets per day of the increasing weight i said
Ace VenturaAre you using free-weights as well?
Absolutely. By machine, i just meant a different exercise
Ace VenturaCool. That's what I figured.
60 sets/day for each body part! You are overtraining and your gains will come to a halt and you will even start losing mass and strength if you continue on that path. 15 sets total of focused intensity is all you need for large body parts like chest/back and 10-12 sets are plenty for smaller like biceps/triceps.
Ace VenturaSpot on! I couldn't have said it better in fewer words myself.
I only do one or two body parts a day. Are you saying that for instance on an arms day, 12 sets for biceps and 12 sets for triceps is adequate? Like six sets on four different exercises for arms is good?
Ace VenturaFor example, when working triceps I'll either do 3 exercises, 4 sets each, or 4 exercises at 3 sets each. Of course this is after an adequate warm up. Same for biceps.
Do you typically increase weight each set, decrease weight, maintain same weight, or all of the above?
Ace VenturaI increase the weight until I reach the 'heavy set' weight, then do a couple sets at the same weight, many times ending with a drop set. Heavy weight being maybe around 8 reps. Then if I have a couple cheat reps in there, I make up for it in the drop set. So I'll use dumbbell hammer curls for example. (After a proper warm up) I'll grab maybe the 35's and do a set with perfect form. Then the same with 40's for the next set. Then, for two sets I'll use the 50's, still with pretty good form, but with a couple cheat reps in there. On the last set, I'll drop the 50's, then run down the line in either 5 or 10lb increments, usually until I get to the 20 pounders.
I hope this isn't too much detail, but you can implement this type of system with almost every exercise, some more convenient than others.
I understand. Thank you for being patient with me, and thanks for the advice
Ace VenturaAnytime! That's what we're here for. :~)
Ditto^^^
If I understand correctly, your doing each exercise with 15 sets and doing 4 exercises, so that's 60 sets? Is that what your saying? That is way to much volume, even on AAS. Rarely do I do more the 5 sets of anything, sometimes I'll pyramid and do 6/7 sets, but as a whole- on average each exercise is only performed 3-5 sets. Depending on how many reps I'm doing for the day. Example would be 3 sets of 15-20, OR 4 sets of 8-12, OR 5 sets of 5-8., but I wouldn't try and do ALL of these just on, say, bench press. I suggest you research Hypertrophy Specific Training on Google, all sorts of great workouts will come up.
Also... Always do flys in chest day, flys give your chest it's width, press gives it is depth.
Good luck brother!
Thank you as well
Your workout sounds fine. I think you need to focus on your diet now. That is what is going to determine your gains now. There is a ton of info on this site to help you get your diet in check and start making gains. You have a lot of reading ahead of you here.
Thank you, sir!