Muscle Memory For 6 weeks now going to the gym, I've noticed my progress slowly going down. Though my belly has shrunk big time. Even my friends and wife have noticed it. They even took second looks! hehehe. Well, seems hard work is slowly paying off. But now I am faced with another problem. My growth is starting to go into a plateau. I remembered a trainer tell me that by the 6th week going to the gym, you have to change your workout routine otherwise your growth will put into a stop. This is because your Muscles Memory has already got used to your routine. Okay muscle memory is the ability of your muscles to adapt to the changes going on. This maybe the simplest explanation. So what to do? Well, at first I tried doing my routines this way: 1st set = 12reps then 2nd set is 10reps then last 8 reps but I was increasing weights after each set. So my bench press for example would be 10lbs-1st set then 15lbs-2nd set then 20lbs-3rd set.
5x5 Routine Just chat with the people of
http://www.bodybuilding.com/ and was advised to do this 5x5 Workout routine. Basically, it's 5 set x 5 reps and also increasing weights by 5lbs after each set. Ofcourse, you'll definitely have to start from light then work your way up to heavy. And go heavier after each week. Please do ask for assistance on the heavy weights okay. Don't ever ever assume you can complete them just because the repetitions are few. You the rule of thumb in weight lifting,
Better safe than sorry. I would suggest that if you think that by the forth set you're kind of thinking twice or any hesitations had crossed your mind: Immediately seek for assistance! I honestly haven't tried this routine yet. I'm about to explore this tomorrow when I go to the gym. Then maybe afterwards, I let you all know the results. Just to give you an idea how it would look here are the details.
Week 1 : Bench Press
Set 1: 40lbs x 5 repetitions
Set 2: 45lbs x 5 repetitions
Set 3: 50lbs x 5 repetitions
Set 4: 55lbs x 5 repetitions
Week 2 : Bench Press
Set 1: 60lbs x 5 repetitions
Set 2: 65lbs x 5 repetitions
Set 3: 70lbs x 5 repetitions
Set 4: 75lbs x 5 repetitions
And so on and so forth. But of course, if you think you can maintain lifting up to the 2 week.. then that's probably ok. Like I said, I'm going to check this out tomorrow and the following weeks. Let's see the difference it's going to make.
Expectations at the End of the Month Well by the end of this month, as promised.. I'll be posting again my new picture. This would give us some comparison. Then maybe.. just maybe I would be already thinking of taking in food supplements since we already have 2 months worth of data and pictures to compare with. This is after all an experiment right? That's what the URL says on top right? hehehe..
So what do you guys think? Should you have any suggestions or any recommendations, please fire away! I am all ears and very eager to hear from you all.
After all, if your suggestion works then I would be more than glad to post your name/blog (if you have one)/website(if you have one) and even picture. Or even may be put a short post about your profile.
Special thanks: Again I would like to thank the people of
www.bodybuilding.com/ (Official Asian's Thread Namely: New Evolution, ABChinaman, YellowBro01, Gunshow and the others for their generous tips and guidance).
Reference to the thread:
Click here
For 6 weeks now going to the gym, I've noticed my progress slowly going down. Though my belly has shrunk big time. Even my friends and wife have noticed it. They even took second looks! hehehe. Well, seems hard work is slowly paying off. But now I am faced with another problem. My growth is starting to go into a plateau. I remembered a trainer tell me that by the 6th week going to the gym, you have to change your workout routine otherwise your growth will put into a stop. This is because your Muscles Memory has already got used to your routine. Okay muscle memory is the ability of your muscles to adapt to the changes going on. This maybe the simplest explanation. So what to do? Well, at first I tried doing my routines this way: 1st set = 12reps then 2nd set is 10reps then last 8 reps but I was increasing weights after each set. So my bench press for example would be 10lbs-1st set then 15lbs-2nd set then 20lbs-3rd set.
5x5 Routine
Just chat with the people of http://www.bodybuilding.com/ and was advised to do this 5x5 Workout routine. Basically, it's 5 set x 5 reps and also increasing weights by 5lbs after each set. Ofcourse, you'll definitely have to start from light then work your way up to heavy. And go heavier after each week. Please do ask for assistance on the heavy weights okay. Don't ever ever assume you can complete them just because the repetitions are few. You the rule of thumb in weight lifting, Better safe than sorry. I would suggest that if you think that by the forth set you're kind of thinking twice or any hesitations had crossed your mind: Immediately seek for assistance! I honestly haven't tried this routine yet. I'm about to explore this tomorrow when I go to the gym. Then maybe afterwards, I let you all know the results. Just to give you an idea how it would look here are the details.
Week 1 : Bench Press
Set 1: 40lbs x 5 repetitions
Set 2: 45lbs x 5 repetitions
Set 3: 50lbs x 5 repetitions
Set 4: 55lbs x 5 repetitions
Week 2 : Bench Press
Set 1: 60lbs x 5 repetitions
Set 2: 65lbs x 5 repetitions
Set 3: 70lbs x 5 repetitions
Set 4: 75lbs x 5 repetitions
And so on and so forth. But of course, if you think you can maintain lifting up to the 2 week.. then that's probably ok. Like I said, I'm going to check this out tomorrow and the following weeks. Let's see the difference it's going to make.
Expectations at the End of the Month
Well by the end of this month, as promised.. I'll be posting again my new picture. This would give us some comparison. Then maybe.. just maybe I would be already thinking of taking in food supplements since we already have 2 months worth of data and pictures to compare with. This is after all an experiment right? That's what the URL says on top right? hehehe..
So what do you guys think? Should you have any suggestions or any recommendations, please fire away! I am all ears and very eager to hear from you all.
After all, if your suggestion works then I would be more than glad to post your name/blog (if you have one)/website(if you have one) and even picture. Or even may be put a short post about your profile.
Special thanks:
Again I would like to thank the people of www.bodybuilding.com/ (Official Asian's Thread Namely: New Evolution, ABChinaman, YellowBro01, Gunshow and the others for their generous tips and guidance).
Reference to the thread: Click here