Big workout change... good or bad?

Squaggleboggin · 11-08-2004, 06:42 PM

After having read a new thread about how the body adapts and remembering how I used to train, I think I'm going to take a new (or old) approach to my training. I used to do my entire workout (which wasn't very good) every other day (same parts every other day) and after a while I adapted beautifully. I was probably stronger two years ago than I am now (which is significant considering I'm only fifteen). However, I've added a LOT of exercises to my workout and I'm concerned as to how long it will take and whether I'll have enough energy to do it all in one day. I was planning on doing four sets of four reps each with the following exercises (in this order): deadlift, squat, DB press, DB curl, hammer curl, DB fly, skullcrusher, military press, shrug. I don't know what I should do to warm up so I'm not too tired by the time I even start the real workout. Should I just do one set of four on a low weight and then three sets of four on the higher weight? Nine exercises in a single day. Crazy, brilliant, or just plain stupid? I think I'll give it a try and see how it goes, but I'm interested in your feedback.

LAM · 11-08-2004, 06:49 PM

personally I don't see the point of doing low reps with db's, not if a bb is available for use...

Squaggleboggin · 11-08-2004, 06:51 PM

I can't do very high reps since I have so many exercises in a single day. Plus I'll try to do it heavy (trying to gain power as a goal), so maybe the low reps with high weights will work. Any suggestions?

Squaggleboggin · 11-08-2004, 07:02 PM

How about six sets of four for deadlifts, squats, and DB presses? I think those three are the most important ones I'm doing so I should maybe do a little more for those.

hawk05 · 11-08-2004, 08:32 PM

I personally would be dead tired after that long of a workout. If you must do your whole body in one workout like that, I'd take two days off in between or just try to split it into two different workouts.

Squaggleboggin · 11-08-2004, 09:04 PM

I'm trying to avoid the split so I can do it as often as possible (trying for every other day). That way it'll force my body to adapt at a faster rate than ever before, which will hopefully result in gains.

tjwes · 11-09-2004, 08:45 AM

Too much work, and too heavy, too often...... in my opinion.

Some exercise like flyes, do not lend themselves too well to low reps like 4,you could get hurt very easy doing this type of low rep training with flyes.

If you are training this heavy on the same bodyparts 3 times weekly,prepare to lose strength after a short period of time, and you will definately be overtraining.

If anything I would go heavy,medium,and light ,but a better scenario would be to train the whole body over a 4 day period training each bodypart hard ionce weekly.

You only grow outside the gym, and I doubt if you could recover from your rotine.

GIZmo_Timme · 11-09-2004, 11:31 AM

well listen to tjwes, he is right

tjwes · 11-09-2004, 07:28 PM

Gizmo,you cannot flex fat......trust me on that one !!!

11-08-2004, 06:42 PM	#1
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	Big workout change... good or bad? After having read a new thread about how the body adapts and remembering how I used to train, I think I'm going to take a new (or old) approach to my training. I used to do my entire workout (which wasn't very good) every other day (same parts every other day) and after a while I adapted beautifully. I was probably stronger two years ago than I am now (which is significant considering I'm only fifteen). However, I've added a LOT of exercises to my workout and I'm concerned as to how long it will take and whether I'll have enough energy to do it all in one day. I was planning on doing four sets of four reps each with the following exercises (in this order): deadlift, squat, DB press, DB curl, hammer curl, DB fly, skullcrusher, military press, shrug. I don't know what I should do to warm up so I'm not too tired by the time I even start the real workout. Should I just do one set of four on a low weight and then three sets of four on the higher weight? Nine exercises in a single day. Crazy, brilliant, or just plain stupid? I think I'll give it a try and see how it goes, but I'm interested in your feedback.

11-08-2004, 06:49 PM	#2
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	personally I don't see the point of doing low reps with db's, not if a bb is available for use...
	Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

11-08-2004, 08:32 PM	#5
hawk05 Registered User Join Date: Nov 2004 Posts: 70	I personally would be dead tired after that long of a workout. If you must do your whole body in one workout like that, I'd take two days off in between or just try to split it into two different workouts.
hawk05 Registered User Join Date: Nov 2004 Posts: 70

11-09-2004, 08:45 AM	#7
tjwes "You Can`t Flex Fat" Join Date: Apr 2003 Location: Upstate New York Posts: 456 Photos: 8	Too much work, and too heavy, too often...... in my opinion. Some exercise like flyes, do not lend themselves too well to low reps like 4,you could get hurt very easy doing this type of low rep training with flyes. If you are training this heavy on the same bodyparts 3 times weekly,prepare to lose strength after a short period of time, and you will definately be overtraining. If anything I would go heavy,medium,and light ,but a better scenario would be to train the whole body over a 4 day period training each bodypart hard ionce weekly. You only grow outside the gym, and I doubt if you could recover from your rotine.
	My Website: http://www.geocities.com/timbuktuweights/ My Forum: http://timwescott.proboards18.com/index.cgi

11-09-2004, 07:28 PM	#9
tjwes "You Can`t Flex Fat" Join Date: Apr 2003 Location: Upstate New York Posts: 456 Photos: 8	Gizmo,you cannot flex fat......trust me on that one !!!
	My Website: http://www.geocities.com/timbuktuweights/ My Forum: http://timwescott.proboards18.com/index.cgi

11-08-2004, 06:51 PM	#3
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	I can't do very high reps since I have so many exercises in a single day. Plus I'll try to do it heavy (trying to gain power as a goal), so maybe the low reps with high weights will work. Any suggestions?

11-08-2004, 07:02 PM	#4
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	How about six sets of four for deadlifts, squats, and DB presses? I think those three are the most important ones I'm doing so I should maybe do a little more for those.

11-08-2004, 09:04 PM	#6
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	I'm trying to avoid the split so I can do it as often as possible (trying for every other day). That way it'll force my body to adapt at a faster rate than ever before, which will hopefully result in gains.

11-09-2004, 11:31 AM	#8
GIZmo_Timme tjwes, I can flex fat ;) Join Date: Jul 2004 Location: Sweden Posts: 165 Photos: 8	well listen to tjwes, he is right

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