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Switched Routines - Some insight needed!!

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Old 01-24-2012, 03:53 PM   #1
Warrior01
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Default Switched Routines - Some insight needed!!

So i just switched up my routine, im currently on a 2 day split (work each body part twice a week), very standard, nothing out of the ordinary, but i do have a few questions concerning the "train each body part twice a week method":

1- My sorness from previous workouts rarely subsides in time to when i do the same muscle group. Is this a concern?

2- I cant lift as much, as my muscles tire more quickly. Is this a muscle building concern?

3- My workouts consequently last longer compared to before, last about 1h 15 min-1h 30 min, is this a problem?

I was previously on a routine training one body part per week, but my progress was not going to well as my muscles were not getting enough required stimulus to grow. Strenght gains would never be prominent because one week is quite alot and getting caught in a rut is quite obvious.

Any type of KNOWLEDGABLE comments would be appreciated considering that i am hoping on busting through a muscle plateau and further augment my gains/ muscle size!
Thank you!
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Old 01-25-2012, 04:55 AM   #2
V. Starkwell
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Beginners and intermediates can lift with soreness.

I'd keep the session to one hour.

Why not look into full body routines?
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Old 01-25-2012, 11:42 AM   #3
DevonDudeman
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Originally Posted by Warrior01 View Post
So i just switched up my routine, im currently on a 2 day split (work each body part twice a week), very standard, nothing out of the ordinary, but i do have a few questions concerning the "train each body part twice a week method":

1- My sorness from previous workouts rarely subsides in time to when i do the same muscle group. Is this a concern?

2- I cant lift as much, as my muscles tire more quickly. Is this a muscle building concern?

3- My workouts consequently last longer compared to before, last about 1h 15 min-1h 30 min, is this a problem?

I was previously on a routine training one body part per week, but my progress was not going to well as my muscles were not getting enough required stimulus to grow. Strenght gains would never be prominent because one week is quite alot and getting caught in a rut is quite obvious.

Any type of KNOWLEDGABLE comments would be appreciated considering that i am hoping on busting through a muscle plateau and further augment my gains/ muscle size!
Thank you!
Depends on your body type, but I'd say that you're not gonna bust through your plateau training twice a week.

I know that when I've hit a plateau (as in i cant seem to add more weight, or gain muscle) I loose some weight and focus on volume.

I did 4 day split where i did 2 body parts a session and focused on so so weight and relatively high reps. (10-12 12- 15)

That usually pumped me up even though it was easy because i kept it intense. I'd superset everything and take very short breaks.

I did that for 2 weeks while maintaining my diet as if i was lifting heavy. I started to feel stronger so at about the 2 week mark, I did a warm up set, a light set (10-12), and then I'd add the weight (10-20 lbs more than where i plateaued)

I'd go for 3-6 reps and I found that I could do it. I then did a 4th and final set increasing the weight by 5-10 lbs and doing 3-4 reps.

The next session I'd add 5 lbs to where I stopped and went back to lifting heavy. Seemed to break through that plateau.

So in short, if you plateau, don't keep lifting heavy...take a week or two and lift relatively light focusing on high volume but still eating like you're going heavy.

Then after a week or two, attempt to go a lil ahead of where you plateaued. It worked for me 3 times so far so I know it works for me.

You don't have to take what im saying as gospel, but if you want you can try it out and see if you cant break thru your slump.
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Old 01-25-2012, 12:25 PM   #4
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Thank you, although i dont workout twice a week as you mentioned, just to clarify, i workout each bodypart twice per week, and my legs once, its usually a full loaded leg day. I will perhaps look into youre method and see around it, because like i mentioned, my weights and rep ranges are stable, so perhaps 2 weeks of light workouts will aid in this, i will check this out for sure
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Old 01-25-2012, 12:26 PM   #5
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and about the full body routines, i am a little hesitant... i did some when i started working out, but for some odd reason they dont partcularily appeal to me, i dont know why, i guess i just need a change of thought!
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