I've been doing a 3x5 routine for main body parts (chest, back, legs), and alternating between 2x5 or 2x8 with secondary stuff (bi, tri, etc..). Gains have been steady the whole time but the past 2-3 weeks my #s havent shifted so I need to change it up.
I don't do well with the high rep stuff with chest/back so I wanted to keep the reps lower if I could. I was thinking maybe 5x5 would be enough of a change? Or should I keep the sets the same # and adjust the reps to something like 3x8 and 3x10? |
| Reply » Adjusting My Routine |
5x5 looks like a good option...how's the food department?
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| Reply » Adjusting My Routine |
Increasing weight is key. Try varying your reps from week to week. Like every 3rd week go for heavy triples or something. Also, look into assistance work for the big lifts, those have helped me keep progressing, cycling them in and out of my routine every other wek or so. Like last week I did a few sets of dimel deads with low weight/high reps instead of doing heavy deads.
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| Reply » Adjusting My Routine |
You never go over 5 for chest and back stuff?
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| Reply » Adjusting My Routine |
maybe take some time off or increase reps or just lift easy for a few weeks, then go back to your regular routine. the idea is to give your body a break from what it has adapted to.
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Adjusting My Routine