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Hello folks,
I have a strange problem, for years I have been getting great gains in strength and size from my training schedule utilising my home power rack and smith machine. I train 6 days a week with Sundays off, and all of a sudden for todays Shoulder/Chest workout my strength disappeared to the point where I could barely finish my warm up set, I would like to add that I increased my strength for rear delt lifts just yesterday and it may be just that my body is recovering from the rear delt workout and thus my delts are weaker the next day for it. I would like some third party opinion about it as the people here seem to have interesting things to add. The following are my stats and regime.
3 years body building
6 foot
115 KG 11% body fat
Natural Maso build (thick set)
Bench 410 for reps of 10
Squat 450 for reps of 10, eg fairly strong.
I do not have a set amount of sets, it depends on my energy levels and my method allows me to work as hard as my day allows.
2 warm up sets with half my top range weight of 10 reps.
followed by 1 set of -20 pounds (-40 pounds for heavy lifts and -10 for light lifts such as curls)
Next is a set of my best weight for 10 reps
Next I add 20 pounds for heavy lifts or 10 pounds for lighter lifts as my test set.
If I can do 10 reps I have gotten stronger and will do set after set of 10 reps till I cannot do anymore.
Once that happens I will reduce by 20 pounds as above and repeat till I cannot do 10 reps and finally move down another 20 pounds and repeat till it is over.
I have found the method to be very effective for me as the workouts are always to the strongest for that day and it has given me good gains in size and strength.
Monday
Chest first (Smith Bench or power rack),
second shoulder (Smith or power rack), Triceps (close grip bench on smith or rack)
Tuesday
Hamstrings (Stiff leg dead lifts), Quads (squats power rack), Calves (raises on power rack)
Wednesday
Back- bent row dumbell - weighted chin ups - rear delt bentdumb bell lifts -
Biceps - Curls
Forearms - Reverse curls
Thursday
Is a reverse on Monday I do my shoulders first on Thursday to give each part priority.
Friday
Same as Tuesday
Saturday
Back- Dead lifts
Trap- Bar shrugs from power rack
Biceps - Curls
No forearms as they get heavy work from dead lifts
Sunday Rest
Diet
Eat everything in sight (average of 4500+ cal a day)
I eat about 6-8 times a day at least
red meat- protein powders - sushi
Ensure good carbs for constant insulin spike.
No problems with fat as it seems to be constant and reach a peak of 11% due to my intense workout schedule.
Supplements
60G Creatine per meal (3 table spoons of creatine per meal)
No roids
Body sensations
High body temperature
Good water retention not over board.
A small degree of hyper tension due to water retention but I am ok about it as I am having good lifts because of water retention.
I have a strange problem, for years I have been getting great gains in strength and size from my training schedule utilising my home power rack and smith machine. I train 6 days a week with Sundays off, and all of a sudden for todays Shoulder/Chest workout my strength disappeared to the point where I could barely finish my warm up set, I would like to add that I increased my strength for rear delt lifts just yesterday and it may be just that my body is recovering from the rear delt workout and thus my delts are weaker the next day for it. I would like some third party opinion about it as the people here seem to have interesting things to add. The following are my stats and regime.
3 years body building
6 foot
115 KG 11% body fat
Natural Maso build (thick set)
Bench 410 for reps of 10
Squat 450 for reps of 10, eg fairly strong.
I do not have a set amount of sets, it depends on my energy levels and my method allows me to work as hard as my day allows.
2 warm up sets with half my top range weight of 10 reps.
followed by 1 set of -20 pounds (-40 pounds for heavy lifts and -10 for light lifts such as curls)
Next is a set of my best weight for 10 reps
Next I add 20 pounds for heavy lifts or 10 pounds for lighter lifts as my test set.
If I can do 10 reps I have gotten stronger and will do set after set of 10 reps till I cannot do anymore.
Once that happens I will reduce by 20 pounds as above and repeat till I cannot do 10 reps and finally move down another 20 pounds and repeat till it is over.
I have found the method to be very effective for me as the workouts are always to the strongest for that day and it has given me good gains in size and strength.
Monday
Chest first (Smith Bench or power rack),
second shoulder (Smith or power rack), Triceps (close grip bench on smith or rack)
Tuesday
Hamstrings (Stiff leg dead lifts), Quads (squats power rack), Calves (raises on power rack)
Wednesday
Back- bent row dumbell - weighted chin ups - rear delt bentdumb bell lifts -
Biceps - Curls
Forearms - Reverse curls
Thursday
Is a reverse on Monday I do my shoulders first on Thursday to give each part priority.
Friday
Same as Tuesday
Saturday
Back- Dead lifts
Trap- Bar shrugs from power rack
Biceps - Curls
No forearms as they get heavy work from dead lifts
Sunday Rest
Diet
Eat everything in sight (average of 4500+ cal a day)
I eat about 6-8 times a day at least
red meat- protein powders - sushi
Ensure good carbs for constant insulin spike.
No problems with fat as it seems to be constant and reach a peak of 11% due to my intense workout schedule.
Supplements
60G Creatine per meal (3 table spoons of creatine per meal)
No roids
Body sensations
High body temperature
Good water retention not over board.
A small degree of hyper tension due to water retention but I am ok about it as I am having good lifts because of water retention.
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