So I feel like I am about to fall apart

[Mr.Annoying]

In the past 7 weeks I have been using a routine that involved a heavy compound movement followed by a lighter isolation movement. For example: 5 reps bench press followed by 5 lighter reps of flies.

Anyways I had tremendous strength gains in all of the exercises and on average the weights I used increased 20-30 pounds per exercise.

However, right now I am at a point that I am starting to plateu, not to mention that my joints are hurting and my muscles are aching. I know I have to stop before I get injured.

I was thinking about a routine that would help me save the strength gains that I go but not work as heavy as I do now.

my idea was to go back to the regular routine of:
3 exercises per body group
4 sets per exercise
12 reps per set

However, I was thinking to do 1/4 sets heavy and the other 3 light. The way I figured it, I would not lose strength too fast that way while I will give my body some time to recover?

Does anybody else have an idea for a routine that lets your body recover from strength cycle while keeping strength gains?

[Old_Fart2]

The first thing I do when I'm doing a strength cycle is a recovery week. That week I do the same exercises at a lighter weight for the same amount of reps.

Then I move on to a routine similar to what you have described as far as exercises, sets and reps, although I use less per body part (due to my age). I start out doing 12 reps with about 70% of my SR max, and though a 6-8 week cycle gradually increase my weight and decrease my reps.

[Adonis]

take 7-10 days off after every strength phase. Then usually it is a good idea to do a hypertrophy type of workout with the good old fashion 3 sets of 10-12 reps for a couple weeks, 2 or 3, then do a week of almost endurance type training, where you will do reps more like 12-15 for 3 sets and one week. Week off, thwen giver on your strength phase again!!!!!!!!!!