By the time you get to this stage, you’ve been at it for about three months or so. You’re going to be noticing alot of positive changes in yourself, mentally and physically. You’re going to keep this momentum going by taking things up another notch.
By now, you have the basics down and you’ve gotten a feeling for moving weight around. What you’re going to do now is to just increase the amount of weight you’re lifting and lower the amount of reps.
You can keep the same exercises as before if you want. Rather instead of doing 12 reps, 3 set’s with 90 seconds of rest, you’re going to drop the reps down to a MAX of 8. This will automatically increase the amount of weight you’ll be able to put up as instead of failing at 12, you’ll be failing at, or around 8 reps. You’re also going to increase the sets to 4 and increase the rest periods to 2 to 2 1/2 minutes between sets.
Make sure you still use controlled motion when doing the exercises. If you can’t use a nice, smooth flow when lifting, the weight is too heavy. Drop it down and focus on control.
You want to fail around no more then 8 reps and do at least 3, minimum.
By changing these variables you’re going to increase the strength and size of your muscles even more. Your testosterone is yet again going to be bumped up because of the increased loads and you’re going to start feeling even better…stronger!
When you get to this point rest becomes very important. You don’t want to over work yourself by not leaving enough days between muscle groups. Not resting enough can have a negative impact on your whole system. The prescribed 4-5 days between muscle groups is still sufficient and you should look to keep it that way.
After another few months of working out like this, your body is going to be transformed. All of this weight coupled with your proper diet is going to have you looking and feeling like never before. Once you’ve gotten to this level, you’re going to want to start to really fine tune your carb intake in the form of Carb Back Loading.
I saved this section for the exercise portion of the site because this isn’t something that you’re going to be doing unless you’re lifting heavy. It is also slightly contradictory in regards to the usual dietary recommendations, so it made more sense to include it here as opposed to in the diet section.
This method of manipulating carbs is going to take your physique and muscle capacity to an even higher level then you would achieved without it. You don’t have to do it, and it’s not necessary for results, but your results will be EVEN BETTER using this method.
Time to learn about Carb Back Loading.
“It’s better to be a lion for a day than a sheep all your life.”
-Ralph Waldo Emerson.