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Having Trouble Making Gains?


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Having Trouble Making Gains?

Post by lasix82 on Thu Aug 11, 2016 1:54 am

The reason why most bodybuilders do not make the gains they want is because they lack the knowledge of periodization. Periodization is a fancy term which means varying your workout. In periodization, a individual must change weight, frequency, and intensity. Here is a sample periodized workout for one exercise:

*RM-repetition maximum-for example, a 8RM means that you can do a maximum of 8 reps, but not 9.

Reps: 8-12 RM
Sets: 3-4
Frequency: 3-5 days/week

Reps: 4-6 RM
Sets: 2-4
Frequency: 3-4 days/week

Reps: 12-16 RM
Sets: 3-5
Frequency:3-5 days/week

The reason for changing frequency, intensity, and weight is that fact that if you do the same workout with the same sets, reps, and weight, you will increase strength and muscle hypertrophy (muscle growth) up to a certain point. There is a point at which your body will lose strength and muscle gains will stay neutral. DON'T always train to failure, you will become burned out after a year or maybe earlier.

Good luck and I hope this helps some individuals,

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Re: Having Trouble Making Gains?

Post by chasem0420 on Thu Aug 11, 2016 2:38 am

Should the same principles be applied when on a cycle of AAS?

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Re: Having Trouble Making Gains?

Post by BuffD on Thu Aug 11, 2016 3:23 am

I usually try to change up my rep range here and there. I definately agree with the not training to failure all the time advice. I don't go to failure all the time. Maybe on the last set of 1 or 2 exercises but that's about it. I've made great gains in the past year or so so something is working right. By the way for those of you that don't know Lasix82 I know him well and he is an excellent Heavyweight competitor from my neck of the woods. A youngin too. Watch him in the near future.

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Re: Having Trouble Making Gains?

Post by Eating Machine on Thu Aug 11, 2016 4:11 am

Yes Chase, the same principals apply.

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Re: Having Trouble Making Gains?

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