I've often read and heard that you can only build more muscle-mass (get stronger), if you continuously increase the resistance weights (e.g. herehere).
But for me, it's the case that I'm often not able to increase the resistance. I have to take the same resistance weight as before (regarding training over several weeks) because this is all I can do.
Is it really correct that my body won't build more muscle-mass because it needs increasing resistance? I mean, this resistance is the limit for me - so why should a constant weight be too little?
This is my current schedule for training:
Monday:
- 2 exercises x 3 sets x 8-12 reps: back (trapezius etc)
- 2 exercises x 3 sets x 8-12 reps: biceps (brachii)
- 2 exercises x 3 sets x 16-20 reps: abs (abdominal)
Wednesday:
- 2 exercises x 3 sets x 8-12 reps: chest (pectoralis etc)
- 2 exercises x 3 sets x 8-12 reps: shoulders (deltoid etc)
- 2 exercises x 3 sets x 8-12 reps: triceps (brachii)
Friday:
- see Monday
Monday (next week):
- see Wednesday (start this week with the second part now)
Someone told me to change the plan to the following:
Monday:
- 2 exercises x 3 sets x 8-12 reps: back (trapezius etc)
- 1 exercise x 3 sets x 20-30 reps: abs (abdominal)
Wednesday:
- 2 exercises x 3 sets x 8-12 reps: chest (pectoralis etc)
- 1 exercise x 3 sets x 20-30 reps: abs (abdominal)
Friday:
- 2 exercises x 2 sets x 8-12 reps: biceps (brachii)
- 2 exercises x 2 sets x 8-12 reps: triceps (brachii)
- 2 exercises x 2 sets x 8-12 reps: shoulders (deltoid etc)
- 1 exercise x 3 sets x 20-30 reps: abs (abdominal)
Is this a better schedule?
Stretching
I must admit that I've never done stretching as a part of my fitness training. I know this was a mistake. But could this even be the cause for my lack of strength?
