Adaptation [Forum Archive]

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Adaptation

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Posted by: Diablo1990

If muscles adapt to what you do to them and try to resist growing then how would it go if you changed the workout everday, every week or every other week? I was watching the 300 training documentary and they said they basically said no workout was the same.

Posted by: Witchblade

That's called periodization.

Posted by: P-funk

it depends on what you are training for. those guys where just training for fitness and to get really lean. all they had to do was eat a clean diet and do a shit ton of metabolic work (hence the reason for reps after reps after reps).

If you are looking for strength gains or even hypertrophy gains, there are certain adaptations that you want/need to set in order for those goals to be realized.

Posted by: Diablo1990

hypertrophy and strength are the exact goals.. I figured they were trying to get lean when they said they are getting there heart rate up and such but I figured the idea of this could also work for strength and mass gains.

Posted by: P-funk

Quote:

Originally Posted by Diablo1990

hypertrophy and strength are the exact goals.. I figured they were trying to get lean when they said they are getting there heart rate up and such but I figured the idea of this could also work for strength and mass gains.

hypertophy and strength aren't exactly the same goals.

they are getting their heart rate up to increase metabolic work. You would be way WAY to fatigued after somethign like that to think that you could work on strength. There is to much metabolic fatigue after training like that.

Posted by: Diablo1990

Could I just do something as having most compound exercises but some isolation movements and changing them every other day could I make any good gains?

Posted by: P-funk

Quote:

Originally Posted by Diablo1990

Could I just do something as having most compound exercises but some isolation movements and changing them every other day could I make any good gains?

I'm sure.

Posted by: Diablo1990

Something like this, a full body routine

Monday
Squat
Bench
Deadlift
Rows

Wednesday
Leg Presses
Military Presses
SLDL Deadlifts
Pullups

I don't really have that good of an idea how to make it lol

Posted by: P-funk

whatever floats your boat dude.

you have been a member here for a long time and people have talked through all this stuff with you before. I am not getting into it.

Posted by: Diablo1990

Not this specific topic, right now I am doing bill starr's 5x5 and have been doing it for a month. 30lbs on my squat, 20lbs on my bench, and brought deadlift back up to normal. I am just thinking something else to do to get bigger because I dont wanna cut when I am small

Posted by: Duncans Donuts

changing stuff every workout is not a good idea, because it makes it extremely difficult to tell if you're making progress. i'd do it in 3-4 week increments.

Posted by: Diablo1990

http://fashong.no-ip.org:8080/Rob/rob.html

this is sort of where I stand, not much change and the pictures are not in order. Me with less hair are the newer ones.

Posted by: P-funk

Quote:

Originally Posted by Duncans Donuts

changing stuff every workout is not a good idea, because it makes it extremely difficult to tell if you're making progress. i'd do it in 3-4 week increments.

bingo.

I like 3-4 week blocks. I have tried 2 week blocks. It worked okay, but it was a little to short for adaptations to be made.

Posted by: Diablo1990

Then this monday I will move onto ripptoes then maybe do a full body, then upper/lower/ or push/pull/, etc

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Adaptation

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