So I've been working out using an adaptation of BGB for about six months now, and I've found that my results seem to be declining now.
First, my workout:
Deadlift 5 sets at 1 rep
Bent Row 4 sets 10 reps
Seated cable row 4 sets 10 reps
Flat bench 4x10
Incline Fly 4x10
Incline dumbell press 4x10
Leg press 4x10
Incline bicep dumbell curl 4x10
Standing bicep barbell curl 4x10
Seated shoulder press 4x10
Standing lateral raise 4x10
Standing lateral row 4x10
Cable pulldown, 2 different grips at random 4x10
Leg pulls 4x10
Cable pushdown 4x10
Note, I aim for 4 sets of ten and I generally increase the weight each set, so bench will start at 65 and finish at 75. Last set I'll push out only about 4-6 reps.
Also note, all my sets are to failure with the exception of my warm ups.
My questions: Can I stick to BGB style workouts and just change up the exercises?
Am I doing enough sets per muscle?
Am I doing a decent rep range, starting at 10 and increasing weight until I can only push out about 4-6 reps?
Should I not work to failure?
Also, as far as diet goes I eat 6-8 meals a day, high in protein, with fat and carbs. I also have a post-workout shake. The problem here isn't my diet.
have u thought about increasing the weight to 8 rep maxes -the max weight u can do 8 reps of- make sur eu cant do 10 and u should gain some improvement do the same weigh tuntil u can do 10 reps with it easilly then jak up the weight again for 8 reps :P ur split looks decent to me jus hit some cardio wednesday
You dont need to take every set to failure. Also, you say you eat lots of this and that but where are the numbers? I used to think i ate alot back in the days till one day i wrote it all down, lord behold i was eating like a 2 year old. Get your diet straight, its only responsible for 99% of your results so take it serious!
Pain is weakness leaving the body. One day, i will feel no more pain.
5"11 195lbs 13% BF
Goal 225lbs 10% BF
I was once 5"11 113lbs. i will never be that weak again.