Workout advice

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css925

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I am presently on a schedule of working each body part once per week at the standard 3-4 set of 10-12 reps. I am basically maintaining my present muscle without much gain in strength or size. I have tried working each bodypart twice weekly and do see an increase in muscle hardness but not size.
My question is would I see much benefit in going to 6 rep sets with a heavier load? Any other possible suggestions?

I am 180 lbs. and I eat clean with only 1-2 cheat meals per week.
 
Your approach is good. When you're first starting out, 3 sets 8-12 reps is fine. But then, when you hit your plateau, it's all about overloading your muscles with higher weight. 4-6 reps for 2-4 heavy (non-warm up) sets, depending on what exercises you're doing and what muscles you're working would be a beneficial method.

Click the link below for more info.



Good luck!
 
interesting article. I have a question though. If you reach a plateau, and start with the low rep/ high weight scheme, do you eventually go back to the 3x10 ? You say yourself in the article that you will not bulk up considerably on a low rep/high weight program.
 
As for my diet I am consuming 2700-2900 calories per day. 30% protein, 40% carbs, 30% fats.

I am not sure if I would go back to a higher rep scheme. Right now I am just trying to determine to gain some muscle and then I can adjust my workout as needed.
 
You need to increase your protein intake. I would go 40 % protein, 30% carbs and 30% fat. You also need to increase your calories as well. JMO
 
junkfoodbad said:
interesting article. I have a question though. If you reach a plateau, and start with the low rep/ high weight scheme, do you eventually go back to the 3x10 ? You say yourself in the article that you will not bulk up considerably on a low rep/high weight program.
Click to expand...

No I wouldn't go back to the 3x10. I should have clarified (and I will now) for women, they will not bulk up due to hormones and their low-calorie diet etc. You should stay with a low rep/high weight program to gain mass but also eat a surplus of calories (while still balancing protein, carbs, fat) to continue doing so. Thanks for catching that for me!
 
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By the way hippo, I'm not female, I just liked the picture.

Anyway thanks for your advice and help, always appreciated.
 
css925 said:
Okay, I can do that. I was trying to keep it around 180-200 grams.
So you think more?
Click to expand...

Yes I think you should take in more protein. Go to 1 1/2 grams of protein per pound of your bodyweight. See what kind of results you get....
 
Thanks to everyone for their advice. You've given a motivation boost. I just started on my new 6 rep workout this morning and it felt good. Below is my workout schedule, do I need to tweak anything?

Saturday
20-minute light cardio to warm up
Lat Pull down 4 x 6
Bent over Row 3 x 6
Deadlift 3 x 6
Shrugs 3 x 6
Bicep Curl 3 x 6
Hammer Curl 3 x 6
Cable Curl 2 x 6

Sunday
20-minute light cardio to warm up
Bench Press 4 x 6
Incline Press 3 x6
Incline Flye 3 x6
Dips 3 x 6
Skullcrushers 4 x 6
Tri Pulldowns 3 x6

Monday
45 minute HIIT cardio

Tuesday
20-minute light cardio to warm up
Military Press 4 x 6
Lateral Raises 3 X 6
Rear delt raises 3 x 6
Front delt raises 3 x6
Crunches 4 x 20
Oblique crunch 4 x 20
Leg raises 3 x 15
Cable Twist 3 x 30

Wednesday
45 minute HIIT cardio

Thursday
20-minute light cardio to warm up
Squats 3 x 10
Lunges 3 x 10
Hamstring Curl 3 x 10
Step ups 3 x 10
Lower Body Stretching

Friday
45-minute HIIT cardio or rest depending on energy level
 
20 minutes is a really long warm-up, I would cut that back quite a bit. If youre doing regular cardio, I would put it after you lift.
 
The warm up is consist of walking on the treadmill. I workout at 5:00 am so it gives me time to wake up. I really do my cardio on the 3 days I don't lift.
 
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