|05-07-2012, 02:10 PM||#1|
Join Date: May 2012
How to improve my progression
Hi, I'm new here but I like the principles surrounding this forum and the raw no frills training. I was wondering if I could get some feedback on my training.I spent 2 years doing bad routines and also had to take time off from a lower back bulging disc.
I always feel as if my progress is sub par and I could be improving faster. My current lifts are 185x4 bench,100x15 db row, 60x8 db shoulder press, 25x5 pullups, 60x10 db lunges. I cannot squat/dl atm because of my back but am in physio to try and heal it. My current routine is
Bb bench 3x10
Db seated 3x12
Lateral raise 2x10
Rear delts 2x10
Press downs 3x10
Split squats 3x10
Leg curl 2x10
Calf raise 3x10
Chest supported row 3x10
Incline curl 3x12
Back extension 2x12
Diet is at 3800 cals gaining roughly a pound a week
My main problem and concern is how slow I add weight. Whenever I add 5lbs to my lifts, I can never hit all of my target reps, and I fail a lot sooner. Eg
I feel that I'm at a stage where I should be able to progress every session, am I expecting too much of myself? Or am I doing something wrong. I did notice in the simple power based routine the post "stay shy of failure". I have been going to failure a lot of the time. Would I be able to add weight faster if I just cu off my sets early?
Thank you for your time
|05-07-2012, 03:51 PM||#2|
Join Date: Jan 2010
Location: myrtle beach sc, usa
well for starters your routine is not really set up for strength gains. its more of a bber style imho. if you after weight on the bar restructure your routine to address your weakness's and lower the volume on at least the main lifts.
also what are your goals for your appearance? 3800 cals is a lot unless you have a "jacked up" metabolism.
I am available for online training services...
|05-07-2012, 04:46 PM||#3|
Join Date: May 2012
My goals would be more strength oriented, but I figured I'd need some more iso's because of my back issue to compensate for squats and deads. How would your rearrange this for strength gains? And I have been reading IA's posts on failure and I will be stopping before failure on my sets now.
I'm sitting at about 195, 5'9 right now, around 18% bf. I started skinnyfat and bulked much too hard without proper lifting so now i'm paying for it. If i can make the same strength gains without adding too much extra fat I'd be more than happy to reduce the cals a bit more
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