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Originally Posted by Nett
Great info From all 3 posts guys! Yea the diet is in check and the weight loss is helping, Rah I`m finding what you mentioned where when doing lower reps with highwer weights I seem to plateau quicker! For my plan of action I think i`ll start hitting the specific muscles I want better size and shape a bit harder and more specific! Is it bad to hit 2 of the same muscle groups twice in one week? I want to build up my Delts and Shoulders more..So if I hit them on a monday and again on Thursday woudl this interfere with my recover and hinder muscle development? Or is this sufficient time to heal and then rip again? Thanks again guys, great info
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If you are plateauing, I'd change your exercises and reps. Do a couple of weeks of highwer reps to shock your muscles and then you can go back to 6-10 reps. It's fine to hit muscles twice a week if your diet is right like hunter7 said. Every 4th or 5th day is when I would do it to make sure you are fully recovered. It takes 48-72 hours for a muscle to fully recover. Make sure you are eating enough calories to rebuild though. If you are trying to get leaner I'd train each muscle group every 5-7th day. That's what I am doing while going for 3-4% bodyfat right now for my contest in 3 weeks.
You can also do chest and shoulders on one day and then hit shoulders again 4-5 days later. Play by ear with your recovery. If you are not sore anymore, wait another day before hitting that group again to make sure you don't overtrain.