Mixing up the routine

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djdante

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I again have run into that workout wall that everyone hits where I can't seem to put on any muscle.
I have been searching for different ways to confuse my muscles to that I can break them down further. a few weeks ago, I started alternating my gym sessions weekly by spending one week in the gym doing 6-10 reps 3 times each, and 16-20 reps 3 times each the week after that.
I know that in general doing higher reps won't help to put on bulk, but it is making my muscles sore again. I am just a bit worried that this might decrease the size of my muscles, or won't this happen given that I still mix it up with low rep/high intensity training?
 
High rep work is fine imo a few times a month not for a whole week thou. Whats's your routine? Split? Fullbody?

Is it soreness your judging your muscle gains on?
 
Day 1: Chest and Triceps
Day 2: abs
Day 3: swim
Day 4: back and biceps
Day 5: Legs
Day 6: Dance classes
Day 7: Rest

I am judging my gains on muscle soreness, because I have nothing better to go on. I have been stuck at the same strength for about 5-6 months now. I get frustrated finding other exersizes that do the same muscles because, well, most of them are soo similar I don't see the point.
 
Definitely what evolution said.

Other than that, heres some general guides:

Look on your diet. Are you getting enough veggies, fruits, whole flours, fluids, and also calories if you're looking for mass?

On training: if you're stuck, and aren't doing any multi-joint movements, try them! The best would be deadlift (back), 2nd best squat (legs). Read alot on their form though, if you're gonna try them. Mastering the ideal form atleast 90% perfectly is of uttermost importance when considering to try them. The nb. 1 thing about form is to arch your butt and lower back. 2nd thing is to get belly full of air and flexing the abs, like getting ready for a punch.

On recovery: try to have your life in order and handle it in a way that you don't have to be stressed up.

I hope you'll give my tips a go,

vp
 
Thanks guys, I had a look at DFHT, and I would definately like to give it a go.

My diet is pretty gym friendly, composed of low GI load carbs, lots of essential proteins and omega 3 or at least good fats. I try to get in as many small meals as I can in a day given I work 12 hour shifts.

I often worry that if I'm not feeling the pain in my muscles while I work out, that I'm obviously not training hard enough, even though I will be pushing until I can't get out another rep.

Do you guys have definate positive results from working out your muscle groups more than once a week?
 
Soreness is not an indicator of muscle grow. I have worked the the major muscle groups 3x per week the last month and avoiding failure for the most part and i never got sore very much. I get a lot more sore when only training each group 1x per week.

I had very nice results on this routine.
 
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