Thread: changing my routine

Are you still seeing results? If so, why change it?

Originally Posted by Gazhole

Are you still seeing results? If so, why change it?

Yes I am still seeing results, about half way into it I committed to improving my diet - eliminating the daily soda (hope you're happy Phineas) and salty snacks like chips.

I was under the impression that I should change my workout routine every 6-8 weeks. No?

You should change your program every 6-12 weeks to avoid progress stalling and avoid overtraining. If you're still seeing gains, neither of these things are happening. Keep at it untill you stall (for whatever reason), start to see signs of overtraining, or reach 12 weeks. In any of those cases you should probably take a week off then.

Originally Posted by Gazhole

You should change your program every 6-12 weeks to avoid progress stalling and avoid overtraining. If you're still seeing gains, neither of these things are happening. Keep at it untill you stall (for whatever reason), start to see signs of overtraining, or reach 12 weeks. In any of those cases you should probably take a week off then.

Agreed.

Just like AC/DC and Motorhead continue to put out fine rock'n'roll without fear of trends, why fix it if it ain't broke?

Originally Posted by lincoln

Yes I am still seeing results, about half way into it I committed to improving my diet - eliminating the daily soda (hope you're happy Phineas) and salty snacks like chips.

I was under the impression that I should change my workout routine every 6-8 weeks. No?

Mmm, exquisite. Phineas is pleased.

However, I require more. I require..........macaroni pictures...and popcorn necklaces.

Originally Posted by lincoln

Upper Push

Bench press
Incline Press
Arnies
Corner press
Dips

Lower Pull

Deadlifts
Lying leg curls
Good mornings
Planks
Side Bend

Upper Pull

Pull-ups
Bent-over BB rows
One-armed DB rows
Curls (preacher or incline DB)
Shrugs

Lower Push

Squats
Front Squats
Leg curls
Barbell push sit-up
Standing calf raise
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If I may I'd like to pick at this a tiny bit.

Upper Push - looks good!

Lower Pull - how about ditching the leg curls for a deadlift variation? technically, you have two compounds, which matches the average for your coverage of planes of motion (though, you have an extra horizontal push, and need one more vertical), but Good Mornings are much lower intensity, even at higher intensities (meaning it's not a lift I'd suggest going "heavy" on..it's more of a special compound accessory movement for core and posterior chain stability to aid in your other pulls). How about Romanians? Maybe a unilateral would be good for balancing your bilateral movements.

Upper Pull - can you add one more vertical pull? How about close-grip chins? If two pullup variations in one session is too much for you then how about close-grip pulldowns?

Lower Push - I assume you mean leg extensions. Again, how about switching for another compound? How about a unilateral movement like Bulgarians or conventional Split Squats? These lifts are especially good for your adductors and hip flexors as a little extra oomph.


So, now that you've ditched the salty snacks, can we get a peak at that diet of yours?

Originally Posted by Gazhole

You should change your program every 6-12 weeks to avoid progress stalling and avoid overtraining. If you're still seeing gains, neither of these things are happening. Keep at it untill you stall (for whatever reason), start to see signs of overtraining, or reach 12 weeks. In any of those cases you should probably take a week off then.

Got it. That works well actually. At 12 weeks I'll be going on vacation (Aruba!) so I'll just keep going with my current one and take that week off and start the new routine when I get back.

What do you think of my second routine?

Originally Posted by Phineas

If I may I'd like to pick at this a tiny bit.

Upper Push - looks good!

Lower Pull - how about ditching the leg curls for a deadlift variation? technically, you have two compounds, which matches the average for your coverage of planes of motion (though, you have an extra horizontal push, and need one more vertical), but Good Mornings are much lower intensity, even at higher intensities (meaning it's not a lift I'd suggest going "heavy" on..it's more of a special compound accessory movement for core and posterior chain stability to aid in your other pulls). How about Romanians? Maybe a unilateral would be good for balancing your bilateral movements.

My bad, I should have noted that I ditched the leg curls for stiff-legged deads about 3 weeks ago.

Upper Pull - can you add one more vertical pull? How about close-grip chins? If two pullup variations in one session is too much for you then how about close-grip pulldowns?

I should have been more specific. For pull-ups I am doing three grips (overhand, underhand, neutral). I still can't do that many - about 1 1/2 for the overhand and neutral and two for the chins - so I basically do these until failure then do negative hangs cycling through the grips and also assisted pullups with one foot on the floor, trying to assist only as much as needed to complete the movement

Lower Push - I assume you mean leg extensions. Again, how about switching for another compound? How about a unilateral movement like Bulgarians or conventional Split Squats? These lifts are especially good for your adductors and hip flexors as a little extra oomph.

I have also ditched the leg extensions for lumberjack squats (3 weeks ago). My left knee has been acting wonky (an old basketball injury) so I'm nervous about anything unilateral. By the time I get through squats, front squats, and lumberjack squats I'm jelly, but thankfully not anywhere near as sore for the next day(s) as I was the first few times

So, now that you've ditched the salty snacks, can we get a peak at that diet of yours?

Ok here goes..

Breakfast
Hemp bagel 19 g protein! with organic PB and honey

Snack
Handful of almonds

Lunch
Sandwich on wheat (tuna, chicken salad, or turkey)
Fruit cup or pasta salad
milk

Snack
Protein bar (20 g protein)

Dinner
Meat (beef, pork or chicken usually)
rice
Vegetable

OR

Some kind of pasta dish with a salad and bread


Post workout
Protein shake with shot of olive oil

I've also started taking creatine this week, and I've started drinking a ton of water.

Posting your diet made me hungry. Which made me angry. Which then made me sad.

Posting your routine made me happy again. All is right in the universe.

I'm sorry. I have nothing constructive to add, just wanted to offer the advice that you have some solid guys in here giving you pointers, and to offer my congrats that you are sticking to it and making gains man. That is wonderful to hear!

Originally Posted by jmorrison

Posting your diet made me hungry. Which made me angry. Which then made me sad.

Posting your routine made me happy again. All is right in the universe.

I'm sorry. I have nothing constructive to add, just wanted to offer the advice that you have some solid guys in here giving you pointers, and to offer my congrats that you are sticking to it and making gains man. That is wonderful to hear!

Thank you, Lizard King . Appreciate the support. I'm glad I found this board.