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10/5/2015 3:06:13 AM
11

Calling all gym-rats

Been lifting for 3 years now, and finally feel like I hit a wall in my training. For some reason my PR's seem to be getting lower, I don't have as much motivation to go to the gym, used to workout for a solid 2 hours, now I'm in here for 1 hour maybe. My muscles feel more lethargic than normal. My diet has remained the same, only thing different is I'm doing a tad more cardio. Is this just a lack of motivation? Is it my mind playing tricks on me?
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#Offtopic #gym

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  • You may be more experienced and knowledgable than me in this so apologies if I'm essentially trying to diagnose a doctor. [b]1. Cardio[/b]: I used to work out 6-7 days a week, doing 30 mins of cardio before each session but I just found myself becoming lethargic quicker, before my muscles had essentially worn out. I noticed a drastic decrease in my progress (increased muscle mass) when I did more cardio in my weekly routine before weights. I now [i]only[/i] do cardio on what would be considered my 'rest' day(s) to maintain fitness as for me, weights alone seems to regulate my body fat (although this wouldn't be universal). I do 3 on, 1 rest, 2 on, 1 rest or abs if I haven't done it earlier in the week. If you're of the build to need regular cardio then I'd say either: - carry on as you are but try either a pre-workout/fast-digesting carb source between cardio and weights or increase your daily calorific intake to account for the increased output, or - do cardio each day, well before your weights [b]2. Weights Regime[/b] Do you change this regularly? IMO, the key to progress is changing is shocking your muscles and the effect on your muscles reduces by keeping the same workout and set structure, regardless of the increased weight. If not, something as simple as one of the below may stop the plateau: - switching from complimentary (eg. back/bi's & chest/tri's) to antagonistic training (eg. back/chest, bi's/tri's), or vice-versa, - switching from your standard weight & set structure (eg. Warm up, 4x 8-10) to something different (eg. Warm up, 1x 2, 2x 6, 1x 10) - week 1 all sets at 12-15 reps, week 2 at 8-10, week 3 at 4-6, week 4 all at 1-2, and then back to week 1.

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