What kind of routine should I go for?

**kanun** · 08-17-2003, 10:20 AM

It's been a while since I've posted here, but it's about time I designed a new lifting program, and would like to ask your opinions on what sort of program I should follow.
Details: 17yrs old, 165cm tall, about 70kg/150lbs
Originally endomorphic body type, been training (lifting) properly for almost a year.

My main goal is to put muscle mass, though some definition would be nice (not a cut

).
To be honest, I most prefer doing compound exercises because they work many muscles, don't take forever, and they make me feel strong (whatever that's supposed to mean

) But:
-Because of my age, is there any reason to stay away from [certain] compound exercises? Of course I will always practice good form.
-The program I've been following recently (the IM Mass Routine) has a good deal of compound exercises: does this mean if I continue compound exercises I won't be changing my routine enough? Or might changing order, sets and reps (as well as some exercises) be sufficient?
-Might it be better to lose a lot of the compound exercises in favour of isolation ones, so that there's a bigger change in my routine?
-Again because of my age, should I be carfeul about what rep ranges to use? I was thinking 10ish - is this ok? Should I go lower? or Higher?
-Are there any advantages that might be got by exhausting the muscle, ie doing high reps for lactic acid buildup? Or does this have not much importance for building muscle mass?

Well, that's all my q's for now.
Cheers,

**rburton** · 08-17-2003, 12:02 PM

Why do you want to change your current routine? What has been your progress on your current routine? Even without this information, your questions can be addressed, though not in full.

-There are some exercises that may be harmful, based on your body type (e.g., behind the neck presses), and virtually all exercises are harmful if incorrect form is employed.
-Keep using compound movements: squat, deadlift, bench, dip, chin, row, overhead press. Changing the order and rep scheme may be effective, which is something I do but on a planned schedule.
-Again, compound exercises are necessary for a solid foundation in strength training, but you can use some isolation exercises, if you so desire.
-A rep range of 8-12 reps is the one most commonly accepted but other ranges are effective too. For instance, the lower body often responds well to protocols that utilize 20 reps.
-I don't understand what you mean by your final question about exhaustion and lactic acid buildup. If you are referring to terminating a set at the point of positive muscular failure, then, yes, that is acceptable.

**kanun** · 08-18-2003, 04:18 AM

I want to change my routine because I think it to be beneficial to change routine every couple of months, to 'change the stimulus' as it were.
Using my old routine I improved decently in strength and in size, but I still think it would be good to change things a bit.

As for my last question, what I mean is that when I do sets in the 8-10 rep range I rarely feel a burn in my muscles, I just feel resistance. Would/Might it be beneficial to user weights for higher reps to really feel the burn? Or is there no need for this?

Thanks for replying,

**rburton** · 08-18-2003, 03:04 PM

I like to change routines on occassion as well. It keeps the mind fresh and alleviates boredom.

I don't always feel a burn, even though I train to positive failure and sometimes I train to total failure. I do find, however, that a change in routine, e.g., increase reps, will result in a burn, but if you are progressing, I think you are OK, regardless of whether you feel a burn.

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