Originally Posted by Warrior01
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!
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.