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Anonymous
Keep eating more, bodyfat will come with muscle once you've reached a certain point, the honeymoon's over.
Aside from that, solid program, but you've probably been on it for a while?
Swap to a 3 day split, it'll give you a different type of stimulation, require new adaptation too...
All exercises are done 4 sets of 8 reps.
Day 1: Push exercise: Military Press Pull exercise: Barbell rows Lower body exercise: Lunges Isolation exercise: Shrugs
Day 2 (allow atleast 48 hours since last workout) Push: Weighted dips Pull: Weighted chins (2 sets palms in, hands shoulder width, 2 sets palms out, hands wide, probably need to add less weight for wide grip) Lower: Deadlift Isolation: Curls
Day 3(48 hours since day 2, minimum): Push: Bench Pull: Dumbell rows (make sure you really control the weight down, alot of people yank it up fast, now fast up is good, but slow down on these is harder than people expect) Lower: Squats (olympic or wide stance, I preffer deep olympic aka high stance squats, because the fuller range of motion produces more strength and size gains, however, some peoples bodyshape just aint good for 'em) Isolation: Calf raises
After 4 weeks, change the sets\reps to 5x5 after another 4 weeks, change the sets\reps to 3 sets of 12 reps.
By then, you should have found a new program to try after that one.
And you were doing it right, btw, but it's time to do it right another way.
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