May 13 2015, 12:27 AM
I dont think brosplit routine is working for you.
Also like others have mentioned, you need to know your macros and also micro nutrients.
QUOTE(ah_suknat @ May 12 2015, 11:08 PM)
you must increase the intensity aka weight every once in a while, aka progressive overload.
heres how, lets say you now bench 50kg for 12 reps, next time, increase to 55kg and bench for 8, then increase to 9,10,11,12, once you hit 12 reps, increase the weight to 60kg, and so on. same rules applies to all lifts.
Sorry to hijack.heres how, lets say you now bench 50kg for 12 reps, next time, increase to 55kg and bench for 8, then increase to 9,10,11,12, once you hit 12 reps, increase the weight to 60kg, and so on. same rules applies to all lifts.
I'm aware of progressive overload but can you do it in this way?
Example:
Bench press: 3sets x 8-12reps
This week;
1) 12 x 80
2) 10 x 85
3) 8 x 90
1-2 week(s) later;
1) 12 x 85
2) 10 x 90
3) 8 x 95
and another 1-2weeks after and so on..
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