The Intermediate Page

1. Quick Fixes
2. Sample Routine

Quick-fixes

1. Problem- I have stopped making gains with my routine. Solution- you are experiencing a plateau. This means your gains have leveled-off due to muscle fatigue. Try taking 1-4 weeks off, and you will come back refreshed and ready to make gains. Also, do not use the same routine repeatedly, or your body adapts to it and your gains slow, and stop. Try alternating 2 or 3 good routines. If this doesn't work, send me an email, and explain the problem to me, and I will send you a special routine to pull you out of the gridlock.
2. Problem- I have rotator-cuff problems. How can I lift safely, and productively? Solution- Do some rotator-cuff strengthening exercises, and avoid harmful exercises like wide-grip bench press.

If you have any other weightlifting problems, send me an email at the address below, put the words "Quick-fix" in the subject line, and explain the problem to me. I will respond ASAP.

Now that you have advanced from the beginner stage, and have developed some strength; it is time to start piling on the weight and go for lower reps. The most gains in strength and size are accomplished from sets consisting of 5-8 reps for the upper body and slightly more (8-12) for the lower body. With this in mind, you should develop a routine similar to this one. If you are looking to put on lean muscle mass, try a slow cadence such as 2-0-4. (2 seconds positive, 4 seconds on the negative, and 0 seconds in between.)

* As you get stronger you should begin doing weighted dips and pullups, as opposed to regular.

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