I’ve been running this for a couple months but since i change up the endurance sets and power sets i figured i had enough muscle confusion where it wouldn’t get old. is that the case? gains are slow but my work schedule fucks sleep patterns up often
I work nightshift 4 days on 4 days off 12 hour shifts so i can’t really stick to a monday through friday schedule
On days i work i do endurance 3x 10 of all
day 1 - Chest/ triceps - flat bench; Dips ; and a couple of triceps exercises with dumbbells
day 2 - back/biceps - bent rows; pull ups ; lat pull down ; preacher curls; hammer curls
day 3 - shoulder - shrugs; arnold presses; front and side extensions ; hang cleans
day 4 - legs - #no squat rack on these 4 days only press machine# squats; calve raises ; extension ; lunges
Okay. days off all followed by 5 miles on stationary bike
day 1 - chest - flat bench (either 3x3 or 5x5); incline (either 3x3 or 5x5) Flys; dips ; press machine chest;
day 2 - back - deadlifts ; bent rows 3x5 ; lat pull downs ; isolated dumbbell rows 3x10 ; abs sets
day 3 - shoulders / arms - dumbbell shoulder presses or barbell presses; arnold presses ; front side ententions ; dips ; skull crushers ; hammer curls ; preacher curls ; overhead dumbbell extensions (tricep)
day 4 - legs - back squats 3x3, 5x5 or 3x10; front squats; 95 degree leg press ; lunges ; calve raises ; abs
“gains are slow but my work schedule fucks sleep patterns up often”
Gains have slowed down to a point where i dont know if it’s because i’ve run this workout set up to long. would Switching from endurance for 4 days to heavyish for 4 days be enough to keep muscle confusion going?
I dont know if the gains have slowed because of my sleep schedule or my routine.
“Muscle confusion is a training concept that is centered around variety in workouts. The goal of muscle confusion is to avoid hitting a plateau during strength training cycles.”
[quote]kiltflasher wrote:
“gains are slow but my work schedule fucks sleep patterns up often”
Gains have slowed down to a point where i dont know if it’s because i’ve run this workout set up to long. would Switching from endurance for 4 days to heavyish for 4 days be enough to keep muscle confusion going?
I dont know if the gains have slowed because of my sleep schedule or my routine.[/quote]
Ditch the muscle confusion! Nothing wrong with varying rep ranges and sets at all, but muscle confusion isn’t really a thing.
Try focusing on strength for a few weeks, then on size for a few weeks, then back to strength, etc. Higher reps work for assistance no matter what main quality you work on as far I’m aware.
Also yes, messed up sleep could be playing a part.
Example:
Weeks 1-4 do five sets of 3 for the main lifts (squat, bench, DL, press) starting at 85% and add 5-10 lbs a week on each. Squat, bench and press twice a week.
Weeks 5-8 do three sets of 8 to 10 on the main lifts starting at 75%, same deal with adding weight. Same number of times per week.
See how that works. Or, move to something like 531 or Greyskull.