Quote:
Originally Posted by CFD
If you've been training like this for a while have you ever tried a 4 day split, you would loose some of your exercises as some seem a bit repetative and not that important and perhaps not as many isolation sets, more compound exercises, 2 days strength, 2 days hypertrophy, this may help with size. Your diet doesn't seem bad but I would think more carbs on workout days and less on non days and why no post workout nutrition, getting hi gi carbs and protein post workout is very beneficial. We have two members here, hrpii and metalicide who are pretty big boys that may see this and can probabbly help with a more balanced routine
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I've considered a 4 day split, or even a 5 day solid routine hitting one body part per day with may be two on Friday. My problem is I drive about 40 minutes to get to the gym every morning, shower at the gym, etc. Three days a week of that is about my limit, but I may try it this summer just to see how I can do.
Quote:
Originally Posted by CFD
Something else I noticed, I also work out without a spotter(power rack) but limit machine use on the exercises I can, barbells and especially dumbells are much more beneficial than machines, they require more muscle stimulation to stabilize the weight, you probably will use less weight than with machines(better for your joints) but will net more gains.
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I used to do dumb bells and think those may have contributed to my joint issues so I switched to the hammer strength and had less problems.
My next workout change (due in about 30 days) I'll try swapping back to some free weights and see how they do. Getting a 4" needle stuck in my shoulder isn't something I look forward too again.
In the winter I have a protein shake after the gym, but in cutting phase I eliminated that to cut the calories. Think I need to add that back and cut the calories from the afternoon snack or something in place?
Tonight for dinner I had:
Chicken breast lightly coated in olive oil and baked
2 cup Spinach salad
1 cup brown rice
1 cup brocolli
I'll be hitting legs and triceps tomorrow morning bright and early.
My other thing is I hardly EVER get sore anymore. I can feel that I worked out...like the muscles feel fatigued when leaving the gym, but the next day I'm not really sore just barely tender on the muscle worked. Am I hitting it hard enough or is that to be expected over time?
On the 5x5 workout I'm on now, I do 5 sets of 5 reps. If I get all 5 reps of each set this week, I add weight the next week (keeping a log) until I can't get all 5 on the last set. Then I work on that amount of weight until I get 5x5 again then add more weight the next week. If I get all 5 sets with medium difficulty for some reason on one particular exercise I add 30 seconds of static reps at the end to burn it out. Sometimes things are easier than others...I guess due to better sleep or a better meal the night before dunno.