Reply With QuoteI'm sticking with compounds indefinitely. I have a list I pick from and switch them around from week to week to keep my system from getting to used to one set routine. Same with any secondary isolation movements I might do.
What to do next?
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Thread: What to do next?
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03-16-2010, 10:44 AM #1Registered User
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What to do next?
Thanks to your help I was able to put together a great compound routine which I will use to stack on some quality muscle over the next three months. I know I may be jumping ahead in thought here but I was just wondering what would work good next? I guess what I'm curious about is in the grand scheme of things what do people generally use to rotate their workouts. For example, for the past 6 months I've done a combination compound movement and isolation routine whith moderate results. I'm now changing things us to do heavy compound routine over the next 3 months to increase muscle mass. Let's assume I put on some good mass with this program what would be a good program after this? Woud a month or two of strict isolation be in order or should I continue with compound movements or combination of both? Also, how long can I stay on a strictly compound movement workout routine before I should be changing things up. Any input would be greatly appreciated.
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03-16-2010, 10:55 AM #2Senior Member ELITE MEMBER
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03-16-2010, 10:55 AM #3Placebo Abuser
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Well I've always been informed that changing your routine every 4 - 6 weeks. I would check into DC Training or just browse and look for different routines. I will find some more that people prefer after a compound one such as yours. I will post a link once I find one.
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03-16-2010, 11:38 AM #4Registered User
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The movements are not necessarily what needs to be changed up. Rather, the rep ranges, # of sets, intensities, volumes, etc. However, if you fail make progress on a particular excercise for a couple of sessions, change to another lift and go back to that one later. What you want is to periodize your program. The compounds are preferred over iso's because of the larger amount of muscle groups involved. Iso's should be incorporated for lagging muscles or if you want to further develop a certain muscle/group.
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03-16-2010, 03:21 PM #5Registered User
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Gaz has a fantastic article on periodization on his site. I suggest you read it.
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03-17-2010, 07:56 AM #6Registered User
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+1. So elaborate and informative, it almost confuses the hell outta ya!
Originally Posted by Phineas
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03-17-2010, 08:01 AM #7SHRUG LIKE YOU MEAN IT MODERATOR
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Will be uploading my linear periodization article early next week, too! Thanks for the love, guys
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