So, I had been very frustrated with my lack of progress recently (and in fact, I had started going the wrong way, and losing strength in some exercises). I tried to justify this, that I was cutting, eating less, and doing cardio 5-6x/week. But I was still frustrated. I was also constantly run-down, and tired, and unmotivated in other aspects of my life.
On a whim, not even from reading anything, I devised a plan. I decided I didn’t want to cut down on the amount of exercises I was doing, so I cut it down to 1 set to failure of each exercise. I kept the same split, because I like it.
Day 1 - Chest/low intensity cardio
Day 2 - Back/ HIIT Cardio
Day 3 - Low intensity Cardio/Abs
Day 4 - Legs
Day 5 - Shoulders/ Low intensity Cardio
Day 6 - Arms/Walk
Day 7 - HIIT Cardio/Abs - or skiing or basketball.
I’ve been doing 7-8 exercises for large muscle groups, and 4-5 for smaller. I like this because it can hit the different areas of the muscle, without having to do 18 sets for the muscle group. This has been 3 or 4 weeks now.
Amazingly enough, despite the cardio, and the 2600-2800 calorie diet (about 500-700 below maintenance), I have been progressing again. 1 rep here or there. But most importantly, I am not losing strength, and I am able to be vibrant and energetic in other aspects of my life.
Many would argue that I shouldn’t have been overtrained from 5 cardio sessions and 5 lifting sessions with 12-15 sets per session… but for me, I was run down… and now I am back on the right track. Just wanted to share my experience.