11/15/2008 6:15:23 PM
| I would suggest changing to every other day workouts with an increase in calories.|
Another observation: you work upper body over 4 days, then have one day for lower body followed by cardio. Put more emphasis on lower body movements like squats and deadlifts, and put them near the beginning of the week while everyone else is doing chest. You would probably benefit from a break in the cardio, or at least put it opposite your leg day. If you insist on cardio, do 2-30 minutes after your workouts.
10/21/2008 7:03:22 AM
| What I meant by changing your routine was to change the specific exercises you do on each day.|
For example, if you are doing bench press, incline press, and dumbbell flys on Monday, change it to decline press, cable flys, and decline push ups.
Do the exercises that you don't normally do, or are weak at doing for the body part of the day. Change the order in which you do the exercises on a particular day (reverse it or randomize it). Go from high rep low weight to low rep high weight. Try changing from weights to body weight exercises (bodyweight too easy? can you do a one arm push up, handstand push up, front lever etc.?). You can even shuffle your weekly workout schedule in any order.
Your muscles basically get used to whatever your current exercises are and stop responding. Change change change and confuse the hell out of them.
There is no specific schedule you need to follow. Just so long as it changes drastically every month or two, or even every few weeks, your muscles should keep responding to the changes.