Thread: Two Strength Programs That I Created, Which Is Better?!?!?!

You know I disagree with your beliefs on the myofibrillar/sarcoplasmic bit, but both routines look about the same.

SNF These Programs are strength routines, I am not discussing fiber types or types of hypertrophy or the debates on them . . . sooooo back to the routines and keeping thedebate just on that???

Actually they are quite different, especially since Routine 1 adds in a speed day, something you should be familiar with...anyway...any other comments/critiques?

they both suck

Excuse me, but YOU mentioned myofibrilliar and sarcoplasmic in this routine. And hence, I'm done with thread.

Reading that gave me a headache.

Id say your overcomplicating things. You want strength.... Get plenty of rest, training lower reps, higher weights and pushing failure on core lifts.

Basic is always good.

BTW... FYI being rude to people who were simply commenting on something you wrote is no way to get people to give you an opinion.

Originally Posted by Saturday Fever

You know I disagree with your beliefs on the myofibrillar/sarcoplasmic bit, but both routines look about the same.

I wasn't being rude at all... was merely saying there is no justification for that...i only reposted a previous workout where gopro and snf decided to take up most of the thread arguing and fighting about their disagreements on training...

"topolo they both suck "

-- That is rude especially since the intelligant individual has nothing to offer as to why they suck or what he would propose as a better routine.

Secondly, I never understood how you could necessarily complicate working out especially since exercise and physiology journals spend a lot of time studying the effects of various routines, ideaologies etc...Maybe instead of saying its over complicated you should inquire as to why something is layed out in such a way.

The first routine is a linear periodized strength routine with an adapted speed day that I have read many powerlifters used

The second routine is non-linear as it focuse's on Power yet throws in weeks of different rep ranges and exercises to make it non-linear and to break the GAS (general adaption syndrome)

To break the GAS?

Sounds like some bullshit pseudoscience term to me.

Originally Posted by camarosuper6

...Id say your overcomplicating things...

I agree with this statement. I think it happens alot in this training forum. Maybe I am just dumb?? But some people think that training with weights is rocket science or something. When it comes to gaining strength what ever happened to just lifting big/eating big.?? IMO keeping a simple training log is as complicated as lifting should ever get.

GAS is an actual term, I think he is using improperly though. GAS is a theory, not an actual physiological response.

Originally Posted by Dale Mabry

GAS is an actual term, I think he is using improperly though. GAS is a theory, not an actual physiological response.

Well, In my house, GAS means I need to lay off the mexican food, so technically wouldnt that be a physioloigal response?

...I wanted to say the samething, but I knew I wouldn't have to wait too long for someone else to do it for me.

GAS = General Adaptation Syndrome

read about it

Something that went hand in hand with GAS when i was reading about it was the SAID (Specific Adaptation to Imposed Demand) principle, which is pretty self explanatory.

What do you mean by strength routines? Is it made for a powerlifter, olympic lifter, someone who just wants to be able to load 3 plates on the bar and press it easily? Also powerlifters don't work bodyparts, they work lifts. That is the mindset i had to get out of when i switched to pl'ing, you aren't doing chest, your working your bench etc (same applies to Oly-ifters but they work the snatch and clean and jerk).

GAS is the description of the general physiological response. But I don't know what is mean by "break" it.

Originally Posted by Duncans Donuts

GAS is the description of the general physiological response. But I don't know what is mean by "break" it.

yea i didn't get that either, just wanted to make the thread more informative for others.

Ookay...

1) I understand what everyone it saying about over complicating. However, I am lost as to why either routine is complicated, let alone "over" complicated. All routine one does is lay out a 4 day routine that has a speed day that is used by powerlifters. First couple of weeks are done in a specific rep-range then they successively lower in rep and become closer to one's 1RM. Fairly simple to me? Routine two is a non-linear routine so that the body is kept guessing even more frequently and there is less of a chance to adapt to a specific routine or type of periodization hence the reference to "G.A.S."

2.) My goal was to find out if anyone has used similar routines to either or if by looking at the "simple" programs, what they thought was positive and possibly in need of alteration.

3.)I designed these routines in the mindset of increasing my strength, overall, so that when i eventually went back to a traditional bodbuilding routine I would be lifting heavier weights for the same reps which = bigger muscles. If i do strength programs for 4 to 6 months then come back to a bodybuilding routine and i could bench 225lbs for 3 sets of 8 reps but now i can do the same set/rep scheme but now with 255lbs, which now equals a 13% increase in strength that can now be applied to increasing the size of my muscles through the recruitment of type IIb fast-twitch fibers, as you use slow twitch fibers with lower reps higher % of 1RM training. Does this sort of clarify any inconsistancy or questions? Listen im not here to over complicate things just for friendly discussion, debate and advice. Sometimes some boards take things too far with insults and immaturity, I know this is not one of them.

4.) As far as powerlifting, I like to incorporate the "movements" and ideas without exacting their guidelines. To me, why would I want to bench like a powerlifter? There is no benefit to doing so if you want a bodybuilder's physique. I take the training principles as seen above and in my download's, because i want to increase my strength and power using bodybuilder form, arching my back and using my legs and back to push a movement is of no necessary use to me, in fact its counter-productive. So if you are used to powerlifting then you would be able to appreciate or ate least comment/critique the use of a speed day in a bodybuidling/strength periodization program. My main goal is strength, to increase my 1RM so that when i do more bodybuilder orientated training I will be able to drastically tax my muscle fiber's at a higher rate.

Thanks in advance guys,

TYG

increasing the size of my muscles through the recruitment of type IIb fast-twitch fibers, as you use slow twitch fibers with lower reps higher % of 1RM training.

Your muscle neurons fire according to the size recruitment principle. The smallest (so called slow twitch) are recruited first, then the intermediate, then the fast. All anaerobic exercise will fatigue these slow twitch fiber first.

As far as your exercise protocols, I don't see anything wrong with what you're doing, or your changing the schedule. I do believe that the muscles adapt to the load, not to the exercise itself. I don't think you need to change your routine at all.