Workout Help Needed SVP.

[JJP480]

My body is very tired of lifting heavy weights ( joints ligs etc. ). I am looking for something that will keep me growin and getting denser muscles but without lifting gargantuous lbs. Can anyone give a workout plan or put me in the right direction ( thread ).
I have tried upping my reps to 10 - 15 but still as my body acclimates to the change the weights shoot up and I am left movin too much lbs.
Is there something else out there that will seriously pre exhaust my muscle so my baseline lbs are drastically dropped.
I have heard of pre exhaust training but have no clue how to start or what to do.
Thanks

[sonnygll]

Do 10 reps at about 65 to 70% of 1 rep max. Use high volume. Pair up exercise working unlike mucles. Like bench with bent over row. Then do only 1 minute rest, which will be 2 minutes before the next set with the first muscle group.

So maybe day 1 you do a chest/back horizontal pair (6 sets flat bench, 6 bent over row) Then for the next pair, 6 sets squats, 6 sets calf press.

day 2 chest/back vertical (6 sets each incline bench and chins or pulldowns) 6 sets Romanian deadlift, 6 sets direct shoulder work.

day 3 inner thighs, direct arm work, maybe more calves, maybe a little abs.


Or here's a crazy 4 day that would kill most, including me.

day 1, just flat bench and bent over rows 12 sets
day 2, just squat and calf press 12 sets
day 3, just inclines and pulldowns 12 sets
day 4 Romanian deadlift 12 sets, 12 isolation sets of choice

The 4 day can even be done in the twice a day 2 days a week format.

Or you can really just apply this protocol to any routine you like, and pick how ever many sets you can do.

I have a feeling you may need a deloading phase too.