I think I’ve adapted to my regular routine so much so that I’m not getting good stimulation no matter how intense I go. I’ve typically done a 3 on/1 off split (ie chest/delts/traps/tri’s, back/bi’s/forearms, legs/abs) but I’m never sore and poundages haven’t gone up in a while. I toyed with reduced volume for a few weeks and that was terrible. So I’m starting a new program to slaughter each muscle group. It involves hitting each bodypart 2 days in a row with different exercises (all heavy). An example:
Chest- Flat bench (bb) 5 sets, pec dec 3 sets
Bi’s- Standing db curls 3 sets, hammers 2 sets
Forearms- standing db wrist curls 5 sets (different angles)
Chest- Incline bench (bb) 5 sets, dips 3 sets
Bi’s- Seated db curls 3 sets, preacher curls 2 sets
Forearms- hanging wrist curls (bb) 5 sets
I would then pick 3 other bodyparts and hit them for two days then move on. I going to try this for a while. It feels pretty good right now. The second day lifts seem very effective (good pumps, good strength, good neuro control). Anybody do this kind of routine?