scrappin "new" routine, back to old

[STEP OFF]

After coming off a 1 week break, I've been training each bodypart 2X/week for the past 2 weeks or so, and the results haven't been good. My strength has stagnated on most of my lifts and I haven't increased in size. So I'm going back to one of my older routines (1x/week - high volume). Just wanted some comments and suggestions, thanks.

All sets are in the 4-8 rep range, except for legs, which i train with higher reps:

DAY 1: Chest

Flat DB Press 3sets
Incline DB Press 3sets
Weighted Dips 2-3 sets
Crossovers 1 drop set

Day 2: Back

Pullups or Lat Pulldown 3 sets
Deadlifts 3 sets
1-arm DB Rows 3 sets
BB or Cable Rows 2-3 sets
Behind-the-neck Pulldowns 1-2 sets

Day 3: Shoulders

DB Press 3 sets
Upright Rows supersetted w/ Shoulder Shrugs 3 sets
Side Raises supersetted w/ Seated Front Raises 2-3 sets
Bent-over Raises 1-2 sets

Day 4: Bis + Tris

BB Curls supersetted w/ Incline curls 3sets
Preacher Curls supersetted w/ Hammer Curls 2-3 sets
Skull Crushers 3 sets
Overhead Extensions 3 sets
Pulldowns 1 Drop sets

Day 5: Rest

Day 6: Legs

Leg extensions 2-3 warmup sets
Squats 4-5 sets
Leg Curls 3 sets
Calf Raises 2 high-rep sets
Leg Press 3 sets

Day 7: Rest
Repeat

 

[Debaser]

After coming off a 1 week break, I've been training each bodypart 2X/week for the past 2 weeks or so, and the results haven't been good. My strength has stagnated on most of my lifts and I haven't increased in size. So I'm going back to one of my older routines (1x/week - high volume). Just wanted some comments and suggestions, thanks.

How much volume were you using training more frequently? Also, what did your diet look like (caloric and protein totals each day)?

You're concerned about not seeing increases in size when you tried it for 2 weeks?

 

[STEP OFF]

I was doing about 4-5sets per bodypart each workout .. so 8-10 sets/bodypart all week. I'm bulking so I've been taking in 4,750 cals, ~225g protein/day.

Well, I consider 2 weeks to be enough time to tell if I'm responding to a program or not. My main concern is that I have gained probably zero strength in this time frame. Which is weird b/c I usually have an upward increase in strength whenever I bulk up. Before switching it up, I was gaining pretty steadily. I foolishly changed the routine, b/c I thought I may see better results.

Anyway, any suggestions on the routine I posted? It's one of my older routines, haven't tried it in a year or so. But I'll be starting it on Tuesday (gym's closed on Labor Day). Wanted to know if I switch anything up before starting it. Thanks.

 

[STEP OFF]

bump

 

[TheOak84]

Hey, is the quote in your sig from Rocky IV? Ivan Drago?

 

[FatRat]

Although I havnt seen your old workout, I would guess that it was too high a volume for your body to be able to recover in a 2 or 3 day timeframe. For example, DC which is a 2x per week workout uses one set and advokeate extreme stretching etc. to speed recovery.

 

[STEP OFF]

Although I havnt seen your old workout, I would guess that it was too high a volume for your body to be able to recover in a 2 or 3 day timeframe. For example, DC which is a 2x per week workout uses one set and advokeate extreme stretching etc. to speed recovery.

i'll look into it, thanks.

yep Ivan Drago from Rocky 4 - best movie ever