MisterChristian

I want to implement a new workout plan for optimal strength gain and muscle gain. I however really dont want to just "bulk up". I am going more for a "cut" build.

I have been hitting the gym really hard for the past 2 months, but I have seem to hit a platuea. Im thinking I may need to change things up a bit.

I have several questions and would appreciate any advice.

1.) How many times a week should I be lifting each muscle group?
2.) Is there an optimal combo fo groups to workout together. ie..Bi's & Tri's on the same day, Bi's & chest on the same day, etc.
3.) How many days a week should I be working out
4.) Is there an optimal amount of sets and amount of exercises per set I should be performing?
5.) Should I be pyramiding up or down on each exercise, for example start with lightest weight first and most reps first or heaviest weight first pyramiding down with each set?

I appreciate any and ALL feedback.

Thanks!

MacTech

These are really tough questions to answer. I will answer them in regard to what works for me. I am currently cutting and training as though I were going to compete in a BB show at the end of July. So this won't apply to you in the same regard.

1.) I try to hit them about every 4 days, sometimes sooner
2.) I love the pump from Bi and Tris together. I have never done Bis with Chest, but if it works for you do it. But ususally I don't work opposing muscle groups.
3.) 4-5 days a week. I am doing something 6 or 7 days a week, often 2 times a day. I spilt my workout up by lifting at noon and again around 8pm, two or three times a week. That's tough for most people to fit into their work schedule and I am lucky in that regard.
4.) I do about 12 sets with 3 - 4 different exercise, more for legs.
5.) I start light, go heavy and then come back to a lighter weight and do high reps to failure with concentration on mind muscle connection.

I do early morning cardio 3-4 times a week for 30 minutes, almost always on my RT days off. But my days off from RT, really aren't days off from training, but are comprised of high rep, complete body training to get my HR up high.

__________________
Still going thru life one rep at a time.

My training journal.