Last week I got extremely frustrated with my stalled progress and pushed harder then ever at the gym. As a result, virtually all the weights on my lifts have gone up. I broke through the psychological plateau and did more volume with more weights then ever before.
This week I had assumed that I would be able to do similar volume with the same weights, but I found out the hard way that I was wrong. I found that I could not do as many reps with the weights that I did the week prior.
Assuming that hypertrophy is my goal, how should I have approached the workout after my weights have gone up? Is this where I should start educating myself on periodization?
I wasn't trying to give you bad criticism. You did say
but I guess I interpreted it wrongly. I would have lead into helping with different split. However, I was blind sighted by not knowing your specific goals and interpreting that they were for hypertrophy.
Do you deload at all after a while of doing your workouts? Or is that what you mean by periodization?
From Best of Calves article. I like to learn new things and thought you might like to as well.
You don't want to take a week of and not go to the gym at all. You'll fall out of the "groove" of things. This way you'll still be burning calories however your not taxing your muscles as much as saying going 100% everyday. In turn going 100% (you already know this I'm sure) it really wears you down both mentally and physically. However, I noticed you said you broke that psychological plateau which is great!
Not a lot of people realize your central nervous system (CNS) needs to take a break as well due to all the muscle contractions it does for muscles. The CNS as well takes longer to recover when compared to muscle. When you feel sluggish in the gym and weak it is often your CNS and some what of your muscles.
If you have anymore questions PM me but hope I helped you. My example is JUST my example of what you can do. You need to see fit what can/needs to be changed.
^^^Thank you, that makes a lot of sense. I understand exactly what you mean about wearing down your CNS. I felt borderline over-trained when trying to push at the same intensity as last week. Thank you for making me feel better about the program too. It's easy to fall into the trap of thinking that you're slacking off, or not pushing yourself 100% when in reality you just need some guidance.
Thanks for the calf tidbit as well, I'll make adjustments.
That was real advice if you read between the lines.
Your asking about hypertrophy but want to lose the last few pounds of bodyfat? Kind of opposite goals. Easily done if you have alot of bodyfat, once you get low it's much simpler to focus on one then the other, you also can't determine too much from one week, specially when cutting. When your cutting calories your body reacts all kinds of ways, it might be weak this week and strong next.
If you want to lose the last few pounds concentrate on that for the next few weeks then move back to gaining muscle. This doesn't mean stop lifting what this means is lift hard but don't worry about what happens too much. If you don't do this you can get caught in a trap of extending your cut over the next 6 months to a year, then giving up when that doesnt work and trying to bulk but bulking for too short of a time because you got bigger and fatter then trying to cut again and slowly accomplishing nothing.