I have been working out hard for a few years now always lifting with the following parameters:
Reps: 8-15
Sets: 3-5
Load: 60-80% 1RM
Rest Intervals: 2-3 minutes
Each day I would work on one muscle group and I would try not to stay in the gym for more than about an hour to an hour and a half. Furthermore, I would always try to switch up the exercises so that my muscles could not adapt (and so that I wouldn’t get bored). I would do dumbells sometimes, machines other times, cables other times…
I gained about 15 pounds I guess and I’m really not making any more progress (except for strength maybe).
I talked to a guy at the gym who looks like I would like to look and he told me that I should not stay on the same routine for more than 3 weeks. So, I am planning on changing up the number of reps, sets and rest times in the following way:
Weeks 4-6:
Reps: 1-5
Sets:5-10
Load: 85-100%
Rest Intervals: 3-7 minutes
Weeks 7-9:
Reps: 1-5
Sets: 6-10
Load: 50-70% 1RM
Rest Interval: 45-90 seconds
Then go back to my original routine for 3 weeks and repeat the cycle:
Reps: 8-15
Sets: 3-5
Load: 60-80% 1RM
Rest Intervals: 2-3 minutes
What do you guys think? I’m also running intervals before working out sometimes to help reduce my bf%. Am I missing anything?