The last 6 weeks have been very intense for me at the gym as well as away from the gym nutrition wise. I have been pushing myself as hard as I physically can whilst hitting all the muscle groups. However, I have noticed a big issue with me doing this.
I like to spend an intense hour at the gym. The only time I stand around is when I’m spotting someone. I take it very serious and always push myself, BUT…
The last 6 weeks I have been doing everything I can. Wednesdays and Fridays are very intense and long. I do deadlifts and then a full back workout whilst also hitting triceps to finish. Leg day I do shoulders and legs, which includes squats. Doing the full workouts has took me to well over a hour and also interfered with my focus and intensity.
Wednesday I start with deadlift which lasts for 20 minutes and then I do the following;
- Narrow grip pull downs or pull ups
- wide grip reverse lat pull downs
- D bar wide lat pull downs
- Seated rows
- Bent over reverse grip rows
- One arm bent over rows
- Dips/Narrow bench press/Skull crushers
- Push Downs/Extensions
- Overhead extensions/Kickbacks etc
It’s all good to be doing all this, but my mind is never 100% focused on the weight in hand as I am often thinking about the time and quickly moving on to the next exercise. If I’m not giving it 110%, then I’m not doing it right.
Here’s my short term plan
I will do deadlifts every other week along with bent over rows, shrugs and pull ups. Then I will move onto triceps.
The weeks inbetween I will do everything apart from deadlifts. This should give me more time to focus on giving it 100% without stressing over getting it all done.
Fridays will be the same. Every other week I will do squats (alternating the deadlift one week and squats the following) then I can concentrate more on the other muscles in my legs and I’m quite confident this will work out very well for me.
I will also cut down from two sets per body part to just two hard sets per body part. I think I am wasting too much energy messing about with warm up sets when I am already warmed up from the exercise before.
Will it work?
In theory, yes! If I have less to do, I can focus more and put much more stress on the muscle.
I will report back soon…