Thread: advice needed - getting weaker

when is the last time you took a week off from training ?

Just before I started the current workout, I took a full week off.

So that is around 6-7 weeks ago.

I was planning to take another off after the 8th week/cycle of the current workout.... maybe going back to a M/W/F split for the last 2 cycles. Then I was thinking about doing a HIT full body workout on a 1 day on 2 day off basis for a little while.

I actually have complete logs of all workouts in the current 8 cycle block if that would help? (Have to go home before I can post it though).

well if you are increasing your weights on your back routine that will surely effect the amount of work that you can perform for biceps. I would train biceps on a different day...

heh, well, actually the number of reps on the back workouts have been going down as well, at least, except for my starting exercise which has increased in weight - the bent one arm dbell row.

fyi, it usually goes:

Bent one arm row: 3 x 8 @ 24kg

Incline Reverse Flyes: 3 x 8 @ 7kg

Wide grip lat pulldown: 3 x 8 @ 55kg

Straight arm lat pulldown: 3 x 8 @ 25kg

Close grip lat pulldown 3 x 8 @ 60kg

then biceps

So you're saying you take 9 days from one end of a cycle to the other? So if you work your biceps, it will be another 9 days before they get worked out again?

Forgive me if thats a silly question, I just couldn't figure it out. If thats the case, I haven't really read of too many cycles like that or how effective they are but I would personlly prefer to be working each muscle group with a little more frequency!

I definately think that working on your form and technique wouldn't have helped either! I know that when I started trying to perfect the actual action of even biceps curls, I had to use less weight. Now I always debate if it is better to lift less weight with good technique or more weight with bad technique; i can do quite a bit more if i'm sloppy

Most people seem to be right into absolute pain and punishment on themselves with unswerving regularity; but if you are not currently at a very high level with your bodybuilding I'm a big believer in shock tactics...i'm sure there's a proper name for that. Ie: you could work your arms and chest one day, lats, back, thighs another then jump straight back into arms and chest the next day, do something else, then ANOTHER day of arms and chest before not touching them for maybe even longer than a week and a half. You will be hurting like hell, but I noticed more change like this. When you have more than recovered the idea is to jump back into a more sensible training routine for a while and upping your weight before doing it again.

Of course, I might just be crazy.

sure, 9 days before they are specifically targetted (and blasted) again, but bear in mind they do see some action so to speak every workout just from the compound exercises etc.