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Of course like all workouts your body will become used to it. When I cannot
gain any more from this workout I change to a more grueling workout that puts my
body on the edge of over training. When that workout goes stale, usually from
over training which isnít very hard to do, I go back to this one. Remember there
is no one perfect workout you can use your whole life. Your body will get used
to it. Ever do someone elseís workout and find out that you are usually weaker
that day. Well, thatís why you switch your workout up to ever-more challenge
your body. I try to read up on scientific ways of building muscle, and have
found out that if science canít back it up then donít do it. One thing I have
been looking at has been periodization. Periodization is basically in easy to
understand terms "You work a body part light one week and then you work it heavy
the following week". I have read about 5 different versions on this and thatís
what they all boil down to. Some other workouts suggest that you work out
smaller parts of the body twice as much as the larger ones. Tell me if I am
wrong, but if I work bench I am also working out on my shoulders and triceps
too, correct? So then they are already getting more than enough work then. I
firmly believe that periodization training works, I just donít like the way it
is presented. Like Iíve said weight lifting is not a difficult thing to
So take this chart into account when you do your training. If you go real
heavy you must then realize you might not need to do as much in the gym that day
because your bodyís muscles are taxed already. For example, do 5 sets heavy and
then maybe 2-3 concentration sets. Sorry to bring this point in again but I have
to, "you must do a light workout for one body part and then a heavy workout like
so below". Heavy workouts take a lot out of your body. That's why you add a
light day. I am not saying that on a light day you lift like a puss. If you go
to the workout section you can see an example of my light and heavy bench press
routine. Light day workouts should have more sets and reps and only go up in
weight to 80% of your heavy days most heavy weight (Not your max weight). Your
heavy day weight should be 80 to 90% of your 1 rep max.
day 1- Chest -light-- day 5 -Chest--Heavy
day 2- Legs -Heavy-- day 6 -legs--Light
day 3- Arms -light-- day 7 -Arms--heavy
day 4- Shoulders Heavy-- day 8 Shoulders Light
**Notice I have left the days off out.
Maybe it's not your workout that has gone stale, maybe it's you. Here's a
checklist I want you to fill out so you can see if it is not you:
Are you drinking enough water? (are you urinating once every 2 hours? then
Are you eating good food? (potatos, tuna, good 4 course meals, lots of fresh
fruit and veggies)
Are you over doing it on aerobic activity?
Are you over training? Over training can be anything from not getting
sufficiant rest at night to starving yourself.
Are you taking your normal dose of supplements?
Do you need a mental break from the gym? Some days I don't feel like going to
the gym. So instead of forcing myself to go I take a day off.
Have you been drinking a lot of alcohol lately? HUMMM?
Have you been rushed lately to finish your workout due to school or your job?
Has it been real HOT in your gym? High heat indexs mean a loss in strength.
Have you kept a training log to see if you are at a plateau?
I hope that checklist helps.
Disclaimer: This information is for entertainment purposes only. We strongly recommend that you consult a physician before beginning any exercise program. MuscleNet.com is not a licensed medical care provider. The reader should understand that participating in any exercise program can result in physical injury and agrees to do so at his own risk. The findings and opinions of authors expressed herein are those of the author and do not necessarily state or reflect those of MuscleNet.com.