I have been going to gym from May 2005 to October 2005 and then took a 3 month break due to business trips and also for Chinese New Year. When I went back again last month, I found that my stamina had decreased (probably due to me putting back some the weights I lost, during Christmas, New Year Party Bash, Chinese New Year etc). My strength has also dropped by at least 20%, when translated means, I could not lift as heavy as before and could do less repetitions per set. It is only 3 months break, how could it have such an effect on my performance? Because I was not consistent in my training.
Consistency is the KEY to Success.
Right now, I am doing a 5-day Training Program focusing on overloading for the first 2 months and high-reps, low weights for the third month. I repeat the cycle again.
Overloading simply means from light to heavy with a decrease in reps for each set. For example, doing bench-press, I lift 30kgs, 15 times for the 1st set. After completing it, I lift 45kgs, 10 times for the 2nd set. Then, I lift 60Kgs, 5 times for the 3rd set and finally, I lift 80Kgs, 3 times for the last set. This is used to build muscle mass and develop greater strength.
High-reps, low weights means I lift light weights with a higher frequency for each set. For example, doing bench-press. I lift 20kgs, 20 times for the 1st set. After completing it, I lift 25kgs, 20 times for the 2nd set. Then I lift 30kgs, 15 times for the 3rd set and finally, I lift 30kgs, 15 times for the last set. This is used to do "cutting" or develop greater definitions of my physique.
To acheive greater muscle-mass, consistency is a must!
The use of steroids is not advisable since it has many dangerous and harmful side-effects. I rather rely on sheer willpower and determination to reach my goals of achiveing a lean, mean and well-defined physique.