Hi. Sorry for the late reply. I’ve just recently read your comment.
I’m also a nurse (kind of – Healthcare Assistant) in a public hospital.
Also I’ve been a competitive bodybuilder for years.
You said you’ve been training for about 10 months. I suppose, now it’s gonna be 2,5 years.
If you want to be/are a serious bodybuilder or going to the gym just to improve size and quality of your muscles,
don’t worry about weights you use (namely numbers). You’re doing good as long as
they’re heavy enough FOR YOU to perform 6 correct reps and as long as you increase them, even slowly and carefully (to avoid injuries).
A Powerlifter or Weightlifter may want to impress others with weights he uses (because this is their main goal)
but Bodybuilder doesn’t have to. Of course increase of strength is very important in bodybuilding but this is
a secondary goal.
By now you probably know your body’s/muscles’ responses to weight training –
-which muscle groups respond well and which are more stubborn.
As a bodybuilder you need to “listen” to your body in order to give it adequate “regime” so to speak.
Don’t COPY bodybuilding champions’ routines as they’ve been good for THEM.
Everybody is different, unique.
However, in your personal programme you can use some hints, ideas, tricks and methods that advanced bodybuilders use, give them some time and see if it works for YOU.
Prioritize YOUR weak and stubborn muscle on your training sessions.
Namely, train them first, when you have most energy.
Of course after a good warm-up (to lower a risk of injury).
When ir comes to nutrition today’s commercialized bodybuilding generation puts too much emphasis
on suplements. They’re just SUPLEMENTS to right nutrition and not basics or substitute.
They work (still some of them, not all) only if you stick to bases – right diet.
Coming back to training, this is split routine that I’ve been doing for long time and it worked for me:
I used to be a carb nazi…I preached that crap for two or three years. And it works!! Really, really well! But intermittent fasting works really, really well too and it disproved the whole theory of insulin response with carbs…I eat whatever the fuck I want nowadays and still maintain under 10% body fat. Leanest dude in my gym by far. Just had 2 pizza burritos full of bacon, pepperoni, grilled chicken, mozzarella and spaghetti sauce on fresh cooked tortillas. I’m a god damned genius for inventing that burrito flavor BTW.
______ Dose #1 _( 1mg )__________ Dose #2 _( 1mg )__________ Dose #3_( 1mg )
Day 0 – 100 % ( 1mg )
Day 1 – 90 % ( .9mg remaining)
Day 2 – 81 % ( .8mg remaing)
Day 3 – 73 % ( .7mg remaining)
Day 4 – 65 % (.6mg remaining) + 100 % (1mg) =
Day 5 – 59 % (.5mg remaining) + 90 % (.9mg remaining) =
Day 6 – 53 % (.5mg remaining) + 81 % (.8mg remaing) =
Day 7 – 47 % (.4mg remaining) + 73 % (.7mg remaining) =
Day 8 – 43 % (.3mg remaining) + 65 % (.6mg remaining) + 100 % (1mg) =