Alright, I only got back to working out for about over 2 months now. Nothing I do ever gets me sore and I spend a minimum of 2 hours in the gym at least 3 times a week, usually I go 5 out of the 7 days. I’ll take periodic 2 day breaks so that my body can recover. Well, after the first two weeks, I have stopped getting sore. My body has become used to the workouts.
I alternate between 3 light days and 2 heavy days. Meaning, on light days, I am usually working with light weights but I do burn out routines where I go until my muscles give out. It ranges anywhere from punches with 5 pound weights, 200 on each side and alternate until I can’t do the 200 punches anymore, to pull ups and dips, to plyo push ups followed by rotators and other shoulder workouts.
On heavy days I’ll go with 90% of my max on bench, decline, and incline. 4 sets of 3-4 reps. Then I’ll work with 80% for stuff like french press, curls, etc. 6-8 reps 4 sets. I usually throw in random bar curl burnout sessions. I also work on lower body, squats, leg extensions, leg curls, leg press, all 4 sets 6-8 reps when my upper body is too worn out to lift and do me any good.
Is there anything new that I can do that’ll shock my system? I want to shock it because that tends to help build muscles faster, or so I’ve been told by all of my weight training coaches. Thanks if anyone can help.
Also I may have injured my left shoulder, mainly the rotator seeing as it hurts every time I put stress on it, more so than my right rotator. Any way I can work that out and help it heal faster? What I’m going for is to put on maybe around 10 more pounds of muscle while cutting down my excess body fat. I ran my old football drills, defensive back drills, before every work out, which means roughly about 30-40 minutes of cardio before I lift. Am I on the right track?
The only supplements I am taking is Whey Protein powder. But yeah, I’m not exactly new to lifting, but I could use some tips from the more experienced builders. I don’t just want the shape and definition, but also functional muscles, ergo alternating between my heavy workouts and my light plyo workouts.