problems not burning out

[jokr]

im 24 5'9'' 195 (off cycle) 11-12% bf lifting for a while now.

the problem im facing is the inability to completely burn out while lifting during a cycle and asking for some techniques some ppl may have.

im about to jump on a 12 week tren test cycle and wanna get the best lifts possible..

all sets are done to fail/near fail yet im never fully k.od

my normal workout is (i mix it up.. just putting the main workouts in)(weights adjusted to try n fail at specific number im aiming for)
day 1. chest n tri

flat bench 15 set warm up. then 12-10-8-6-4
chest flys. 10x3
incline bench 10-8-6
decline 10-8-6
tri extensions 12-12-12
burnout of some kind.

day 2. shoulders n bis

military press 15 warmup then 12-10-8-6-4
around the worlds 10x3
upright row 10-8-6
dumbell raises: front, side, empty can. 2x10 for each
shrugs 10x3
alternating inside and outside preacher curls 10,10,8,8
declined curl 10-8-6 iso curl 10-8-6

day 3. back.

warmup with pullups
power squats 15 warmup then 12-10-8-6-4
lat pulldowns 10x3
reverse flys 10x3
straight leg dead lift 10-8-6
reverse situps with weight added 10-8-6
seated row 10-8-6

day 4. legs

powersquats 15 warmup then 12-10-8-6-4
leg extension 10x3
leg curls 10x3
calf raises 10x3
push a weighted sled til im dead

day 5. rest/mild cardio/abs

REPEAT changing up some lifts

[digsy1983]

Maybe try going really slow on the negative, 4-7 seconds then holding for 1 second in the neutral position then a moderate pace for the positive rep 3-5 seconds. More time under tension.
I played around with this yesterda on the decline smith machine. I've got a bit of soreness in my chest today.

Play around with the intensity and rest time. Supersets and drop sets.

Are you getting a good pump during your workout, or just going through the motions?

[600@50]

You're doing a bunch of sets per bodypart. You do not have to be wiped out after a workout. It's the stimulation that you need. Being totally wiped out leaves nothing for recovery. Try cutting back volume and keep the intensity high. Eat, eat and eat some more. Overtraining is worse than undertraining bro.

[kelkel]

im 24 5'9'' 195 (off cycle) 11-12% bf lifting for a while now.

the problem im facing is the inability to completely burn out while lifting during a cycle and asking for some techniques some ppl may have.

im about to jump on a 12 week tren test cycle and wanna get the best lifts possible..

all sets are done to fail/near fail yet im never fully k.od

my normal workout is (i mix it up.. just putting the main workouts in)(weights adjusted to try n fail at specific number im aiming for)
day 1. chest n tri

flat bench 15 set warm up. then 12-10-8-6-4
chest flys. 10x3
incline bench 10-8-6
decline 10-8-6
tri extensions 12-12-12
burnout of some kind.
4 exercises for chest, two for tri's. Lose one chest exercise every workout and focus on the other 3. Tris are 2/3's of your arm. Add in more compounds like pushdowns, skull crushers, dips, etc. Burnout or pump doesn't necessarily = growth

day 2. shoulders n bis

military press 15 warmup then 12-10-8-6-4
around the worlds 10x3
upright row 10-8-6
dumbell raises: front, side, empty can. 2x10 for each
shrugs 10x3
alternating inside and outside preacher curls 10,10,8,8
declined curl 10-8-6 iso curl 10-8-6
Arguable to much shoulder work. You don't have to do every shoulder exercise every workout. What is around the world? How bout some basic barbell curls for biceps in place of decline curls. I wouldn't worry about alternating in/out on preachers. Your really not going to change the focus that much and unless your already grown to your fullest extent and going for detail, not needed, IMO

day 3. back.

warmup with pullups
power squats 15 warmup then 12-10-8-6-4
lat pulldowns 10x3
reverse flys 10x3
straight leg dead lift 10-8-6
reverse situps with weight added 10-8-6
seated row 10-8-6
Don't warm up with pullups. Great exercise, make them part of your routine! Power squats? Either pull ups or pull downs. Don't think at this point you need both in same workout. Reverse flys-lose them. Stiff leg deads are basically a hamstring exercise. Regular deads instead please every other workout, IMO. How bout bent overs or T bars Think compound movements. Lose reverse situps. Deads will cover that area for you.


day 4. legs

powersquats 15 warmup then 12-10-8-6-4
leg extension 10x3
leg curls 10x3
calf raises 10x3
push a weighted sled til im dead
Squats, great! Change rep scheme occasionally. Add in leg presses/hacks. Stiff leg deads would be fine here. Do some seated calf work for you soleus as well. Not sure about the sled push. Is it cardio or calf work?


day 5. rest/mild cardio/abs
Take the day off

REPEAT changing up some lifts

You don't need to completely burn out. You just need to do enough to stimulate growth then go home and rest and eat. You're growing when your home eating, resting, recovering. Remember, there are only a few ways to increase intensity: Increase the weight or shorten the rest periods between sets.

Just some thoughts. Hope it helps!

kel

[jokr]

meant power cleans! oops

[jokr]

and sled just detroys everything in my legs.. i feel its the perfect ending to burnout what i may have slacked on. and as for pumps i still get super swollen just not as much as i used to, few months ago i could bet my biceps to feel like they were gunna pop and they were getting huge fast.. (huge for me lol)

[kelkel]

Couple thoughts then:

Take a week off and rest. Give your body and your nervous system time to "reset."

Totally change your workout. Rotation, style, rep scheme, days a week. Change everything. If you do the same exercises and rep schemes all the time you'll get nothing out of your workout. Change it up. Focus on some basic powerlifts for a change with some minor ancillaries added in.

Hit the nutrition forum and post your diet for the guru's to analyze. A little tweak may get you over the hump.

kel

[mockery]

i know deloads for two weeks every 8 weeks and every 20 weeks doing 10 day static doconditiong really helps

[mockery]

kelkel why did you say drop reverse flys? are they not a good rear delt exercise?

[JohnnyVegas]

kelkel why did you say drop reverse flys? are they not a good rear delt exercise?

Maybe because OP had them listed in back day, not shoulder day?