Quote:
Originally Posted by Speedy1975
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.
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.
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I would definately keep post workout nutrition, reduce cals somewhere else, your body adapts to your workouts so perhaps you should try different exercises for the same muscle groups, add more compund lifts, deadlifts squats etc. try dropping a couple of the isolation sets and try 3x12, same theory when you reach 12 up the weight, a few more reps may help with size