So you are motivate and ready to start training or have been training for a decent amount of time and are stuck with no gains. Look no further to the intensity of your workout. First off is this your workout?
Chest and Triceps day- where you bench 3 sets of 10, incline bench 3 sets of 10, cable crossover 3 sets of 10, triceps push down 3 sets of 10
Back and biceps- (all done 3 sets of 10) pull downs, rows variations, curls, hammer curls
Legs-(all done 3 sets of 10) leg press, leg curl, leg extension, calf raise
shoulders-(all done 3 sets of 10) military press, laterals, reverse fly
This is a generic workout that many beginners use and make some gains then flat line. The big issue is that sets of 10 suck in general. Everyone thinks that sets of 1-3 are for power, 4-8 are for strength and size, and 8-15 are for cutting.
This is wrong and trainees end up with a stale non intense program.
The number #1 goal in America is to lose weight and "tone." Toning is a terrible goal because most think they can get by with 3 sets of 10-12 using light weights because I want to (cut). People are afraid that 1-3 reps will make them look "huge."
This is FALSE! 1-3 reps do take power to perform however building power is all about building speed+strength. So 3 sets of 3 alone does not build power. Just like 3 sets of 6 alone does not build strength and size. Sets of 12-15 reps certainly does not help "cut."
Understanding Your Goal
"Tone"
What this really means is you want to lose fat and not look skinny fat. This take a combination of weight training/resistance training, diet, and conditioning. You must grow/maintain muscle to give you that "tight" look and lose the body fat. More muscle = higher metabolism at rest. A more intense work out will also trigger a hormonal response which also will aid in this goal.
Where you mess up toning-
* I am going to get too bulky and look like a bodybuilder
This is an insult to bodybuilders who eat and train for years to look the way they do. If for one second you think that you are going to gain 30lbs of muscle in 6 months of intense training, while on a caloric deficit, you have delusions of what the human body is capable of.
*Higher reps with light weight will help me cut.
Not at all, higher reps with light weight is basically like walking. It does not do too much. Now higher reps at a high intensity will build quality muscle.This is better known as the repetition method and I suggest 20-30 reps for this on weak body parts.
"Strength"
What this means is getting stronger in the main lifts. This type of training requires lower repetitions with heavy weights for main lifts (squat, bench, dead, military press). This will also require a trainee to train explosively as well (speed bench, box jumps, box squat, plyo push ups, etc...) You should also use higher reps on your assistance lifts to build quality muscle especially in lagging body parts most commonly the hamstrings, triceps, and upper back.
Where you mess up training for Strength
*I max out every week
Maxing out is for testing not building. Some of the strongest lifters in the world will not do more that 4 reps over 90% of their one rep max. They found that any more would just cause injury and not build.
*My program does not have any progression or periodization.
Most solid programs have a progression each week in weight, for example bench press- week 1-225lbs for 3 reps, week 2-230lbs for 3 reps, and week 3- 235lbs for 3 reps. Programs like this should be started light and have a light week every 4th week. You start light to keep progressing.
Periodizing will set your workouts up in 4 week blocks. Usually the first 4 weeks involve high volume, second 4 weeks decrease the volume but increase intensity (weight), and the last for weeks peak!
"Building"
Building muscle can be done a few different ways and good programming will address each way. First get stronger (see above). Next time under tension which means either higher reps with a moderate weight or timed sets (example dumbbell flys for 1 minute). Another way is volume (number of sets/total amount of weight lifted). 10 sets of 3 reps using 200lbs gives you 6000lbs total lifted. This compared to 3 sets of 10 using 150lbs which would = 4500lbs lifted.
Where you mess up Building
*I have to do forced reps and go to failure
Going to absolute failure will crush your central nervous system especially on main lifts. This usually causes a person to do less weight than the week before and not understand why.
*I don't deload ever
You have to rest to build muscle because thats when muscle grows. Every 4th week I suggest a light week.
Put it Together
Now that you got an idea of how sets and reps really work you can cater your program toward your goal. Keep in mind exercises should be done all at a high intensity. A good gage would be 1-2 reps shy of failure.
So if you want to get bigger arms a 4 week program would look as such for your arm days
Week 1-
Close grip bench press- 5 sets of 4 reps
Laying Triceps extension- 3 sets of 15 reps
Push downs- 1 set of 1 1/2 minutes
Barbell curls- 5 sets of 6 reps
Preacher curls- 1 set 1 1/2 minutes
Week 2
Close grip bench press- 7 sets of 4 reps
Laying Triceps extension- 3 sets of 18 reps
Push downs- 1 set of 1 1/2 minutes
Barbell curls- 7 sets of 6 reps
Preacher curls- 1 set 1 1/2 minutes
Week 3
Close grip bench press- 9 sets of 4 reps
Laying Triceps extension- 3 sets of 20 reps
Push downs- 1 set of 1 1/2 minutes
Barbell curls- 9 sets of 6 reps
Preacher curls- 1 set 1 1/2 minutes
Week 4
Deload with 2 sets of 5 on main lifts and 2 sets of 12 on assistance.
Obviously I just came up with this off the top of my head so given extra thought I may tweak it a little but you get the idea.
Hopefully this made some sense I know its a bit technical but just remember that just do something intensely on a consistent basis and you will get results.
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