Guide To Designing A Routine

ST240 · 10-10-2006, 02:23 AM

Alright thanks for the replies guys. It has become quite obvious that i have no clue what im talking about when it comes to designing a powerlifting routine. Could one of you guys point me in the direction of a thread that has a similar template to the one cowpimp originally posted? I just want to try a simple powerlifting routine and see if i like it.

BTW: What is a good example of an exercise with scapular retraction ?

**Dale Mabry** · 10-10-2006, 10:00 AM

Cable rows, or you could just do scapular retraction with the cables. Scapular retraction is just squeezing the shoulder blades back and together.

**CowPimp** · 10-10-2006, 10:41 AM

Quote:

Originally Posted by ST240

Alright thanks for the replies guys. It has become quite obvious that i have no clue what im talking about when it comes to designing a powerlifting routine. Could one of you guys point me in the direction of a thread that has a similar template to the one cowpimp originally posted? I just want to try a simple powerlifting routine and see if i like it.

BTW: What is a good example of an exercise with scapular retraction ?

Honestly, I've never really put together a powerlifting routine based on linear periodization. That thing I threw in the sticky was merely to serve as an example. You can also organize it into blocks:

3 weeks @ 70-80% 1RM
3 weeks @ ~85% 1RM
2 weeks @ 90%+ 1RM

Something like that.

There is also the beloved Westside template based on conjugate periodization. This type of periodization has helped produce some of the biggest totals in the game right now, and lots of information can be discovered via Google.

If you aren't competing in powerlifting, you could look at the program I have been using to improve my strength. Do a search for threads started by me in the training forum. One of them has the layout of the program I've been following based on undulating periodization.

AKIRA · 10-10-2006, 11:01 AM

I am having a hard time coming up with a big bench program. So far so good, but frequency and periodization is what is confuses me..

I am doing an upper horizontal/upper vertical template. And yesterday, (upper horizontal) all I did were compound workouts.

Besides warm ups in went..

Barbell Bench Press
Barbell Rows
Incline Bench Press
Inverted Rows

That was monday...if I wanted to do another upper horizontal this week or within 4 days, what workout would I do on the 4th day? The same one or switch it up with other exercises?

Periodization is Linear and what happens when you can complete a %? Go to the next higher % of 1RM next time you workout or in 2 weeks?

**CowPimp** · 10-10-2006, 11:15 AM

Quote:

Originally Posted by AKIRA

I am having a hard time coming up with a big bench program. So far so good, but frequency and periodization is what is confuses me..

I am doing an upper horizontal/upper vertical template. And yesterday, (upper horizontal) all I did were compound workouts.

Besides warm ups in went..

Barbell Bench Press
Barbell Rows
Incline Bench Press
Inverted Rows

That was monday...if I wanted to do another upper horizontal this week or within 4 days, what workout would I do on the 4th day? The same one or switch it up with other exercises?

Periodization is Linear and what happens when you can complete a %? Go to the next higher % of 1RM next time you workout or in 2 weeks?

See, that's the problem with linear periodization. It's hard to alter intensity based on any strength gains or decreases that occur during a ramp up of intensity.

dracious · 11-18-2007, 11:17 PM

Hi i'm new here so there are some terms that i would like to clarify. What do u mean by for eg. bench press of 8x3? Does it mean 3 sets of 8 reps and could you please tell me what is RM as well?

**Gazhole** · 11-19-2007, 03:12 AM

Quote:

Originally Posted by dracious

Hi i'm new here so there are some terms that i would like to clarify. What do u mean by for eg. bench press of 8x3? Does it mean 3 sets of 8 reps and could you please tell me what is RM as well?

Welcome to IM.

As a rule of thumb, in that notation sets come first, then reps. So 8x3 is 8sets x 3reps.

RM means "Rep Maximum", simply put it means the most reps you can complete at a certain weight. So if i had a weight that i could complete for no more than 8 reps, that weight would be called my 8RM.

1RM is the maximum weight you can possibly do for a single rep.

8 reps at your 12RM weight for example isnt going to be too taxing, where 8 reps at your 4RM weight is most likely impossible.

Its basically just a way to guage intensity of a lift that everybody can understand. Since we all use different actual weights in our lifts, this is a way of being able to judge it from person to person. A 200lb bench may be my 1RM, but is probably somebody elses 10RM.

djk80 · 11-19-2007, 06:22 AM

This is really helpful someone should make this a sticky

One question though when follow the routine say after week C do you just go back to week A ? or what is the process in doing this long term.

Im looking at the bodybuilding routine

dracious · 11-19-2007, 07:45 AM

thanks dude, it was really helpful

**Gazhole** · 11-19-2007, 03:19 PM

Quote:

Originally Posted by djk80

This is really helpful someone should make this a sticky

One question though when follow the routine say after week C do you just go back to week A ? or what is the process in doing this long term.

Im looking at the bodybuilding routine

CP wrote a few like this, they're all linked in one of the stickies to save space

.

And yeah, when you get to week C repeat if you feel you're able to. The length of the program depends on your ability to recover before overreaching.

As a rule of thumb, shoot for 4-8 weeks on most programs before an unload/week off.

I generally have 6 weeks on, 1 off, and then back on another program. Once though i was on for about 12 weeks, but for of those weeks were unload so it was only really 8 weeks 'on'.

djk80 · 11-20-2007, 04:27 AM

Is it not good to just constantly stay on the routine?

**Gazhole** · 11-20-2007, 04:43 AM

Quote:

Originally Posted by djk80

Is it not good to just constantly stay on the routine?

No. You need a break otherwise you will plateu, overreach, and maybe even overtrain.

When that happens your progress will either slow down, stop, or go backwards depending on the severity of your situation.

I rank people staying on a program for too long one of the top reasons why 80% of people in the gym never progress. You know the ones, they guys who youve seen in there for years and they never look different, and never seem stronger?

Your body needs time to recooperate. Weight training is tough on the muscles, joints, connective tissue, and most of all the central nervous system.

Also, if you stay on the SAME program for too many cycles a similar thing might happen, but this is just your body adapting to the stimulus you throw at it. Periodization will prolong your progress through constant variation, but your body will adapt to SOMETHING eventually, even if its the exercises you are using.

If you change your program every now and again, and take regular rest weeks, theres far less chance of your progress stopping.

r00kie · 11-20-2007, 07:31 AM

thanks CP, found it really useful

one question- why do you say that tempo is overrated? i mean p/rr/s is based on tempo variation right?

**P-funk** · 11-20-2007, 05:13 PM

I don't think rep tempo is overrated. It really depends on who you talk to on this.

For what it is worth, I personally believe that you can use various rep cadences to your advantage in a training program.

djk80 · 11-21-2007, 01:12 AM

Quote:

Originally Posted by Gazhole

No. You need a break otherwise you will plateu, overreach, and maybe even overtrain.

When that happens your progress will either slow down, stop, or go backwards depending on the severity of your situation.

I rank people staying on a program for too long one of the top reasons why 80% of people in the gym never progress. You know the ones, they guys who youve seen in there for years and they never look different, and never seem stronger?

Your body needs time to recooperate. Weight training is tough on the muscles, joints, connective tissue, and most of all the central nervous system.

Also, if you stay on the SAME program for too many cycles a similar thing might happen, but this is just your body adapting to the stimulus you throw at it. Periodization will prolong your progress through constant variation, but your body will adapt to SOMETHING eventually, even if its the exercises you are using.

If you change your program every now and again, and take regular rest weeks, theres far less chance of your progress stopping.

Ah k thanks so the "body building" routine....for 6 weeks..ie 2 of those cycles.....approx how long should I reset for?
Is it ok just to do cardio still in that week of rest just not weight train is going for 9 weeks too much?

**Gazhole** · 11-21-2007, 03:20 AM

Quote:

Originally Posted by djk80

Ah k thanks so the "body building" routine....for 6 weeks..ie 2 of those cycles.....approx how long should I reset for?
Is it ok just to do cardio still in that week of rest just not weight train is going for 9 weeks too much?

Most people take a week off, thats generally enough for me anyway.

Its really up to you about the cardio, but i think its good to give your body a total break. I still stretch and do flexibility work on weeks off, but thats about it.

With the 9 weeks aswell, maybe youd be alright. It all depends on the program, and your individual level of recovery. Ive been on a program for 4 weeks and had enough, ive been on another and been fine in the tenth week.

When you start to feel the symptoms of overreaching - general fatigue, lack of desire to workout, loss of appetite, sleep patterns messed up, sudden strength or conditioning loss - stop and take the week off.

bones33 · 01-11-2008, 01:00 PM

Motorcycled00d · 12-28-2008, 04:14 PM

So I had to give credit where its due.

I took the past week off, and was browsing the boards for some new routine ideas. Today was my first day the with bodybuilding routine, and I left the gym hobbling.

I was lifting 5 days a week, one muscle group a day, and felt like I needed to change it up a bit. After one day I'm sold, thanks for posting this information!

I have a few questions though. My biceps and triceps seem to develop slower than other parts of my body. Should I do a few sets of arm work, or should this routine help my arms catch up?

I was planning on doing this routine for the 3 weeks, then take a week and do some dumbell/isolation work, then do another 3 weeks. When I'm ready to start cutting up, should I continue with this routine + kcal deficit and cardio, or do something different?

Diets between 500 and 700 over maintenance, macros are roughly 4* carb, 3* protein, and 2* fat

**Built** · 12-28-2008, 04:16 PM

What's "*" stand for?

**P-funk** · 12-28-2008, 04:45 PM

i hate when people say stuff like "my biceps and triceps develop slower than everything else...what should I do?"

How are you quantifying that? How are you measuring that? Most people have no idea what they are talking about.

Motorcycled00d · 12-28-2008, 05:28 PM

Carbs are in the 40s, protein is in the 30s, fats are in the 20s. I wasn't sure exactly but I think its 43 carb, 33 protein, 24 fat. Somehow my fitday account cleared my diet.

I asked because I felt like my arms are lagging. Measurements like my chest grew 3 inches since last winter, whereas my arms grew a half inch. BF has stayed the same.

I asked because in one of the stickies I read it said something about muscle groups growing slower. So my question was would this type of split make all the muscles grow evenly. If not, would isolations be a good idea.

**P-funk** · 12-28-2008, 06:22 PM

The arms are much smaller than other muscles in the upper body. Of course they will not grow as quickly or evenly.

There is no magic program to make the arms grow.

Eat right and keep training consistently and let your body grow. Don't buy into bodybuilding voodo.

**Built** · 12-28-2008, 06:44 PM

Quote:

Originally Posted by Motorcycled00d

Carbs are in the 40s, protein is in the 30s, fats are in the 20s.

Ah, you mean percentages. Most of us go by grams here. Percentages don't really say much about how you eat.

That being said, I don't know why you keep your fats so low.

Motorcycled00d · 12-29-2008, 08:53 AM

Alright, I guess I need to break the habit of training specific muscles, and work on movements instead.

I'm at 435.2 carbs, 295.9 protein, 99.1 fat. total is 3,774. I'll start using a little more flaxseed oil in my shakes.

Thanks for the responses!

10-10-2006, 10:00 AM	#32
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 14,335 Photos: 10	Cable rows, or you could just do scapular retraction with the cables. Scapular retraction is just squeezing the shoulder blades back and together. If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-10-2006, 11:01 AM	#34
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	I am having a hard time coming up with a big bench program. So far so good, but frequency and periodization is what is confuses me.. I am doing an upper horizontal/upper vertical template. And yesterday, (upper horizontal) all I did were compound workouts. Besides warm ups in went.. Barbell Bench Press Barbell Rows Incline Bench Press Inverted Rows That was monday...if I wanted to do another upper horizontal this week or within 4 days, what workout would I do on the 4th day? The same one or switch it up with other exercises? Periodization is Linear and what happens when you can complete a %? Go to the next higher % of 1RM next time you workout or in 2 weeks? 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

11-19-2007, 06:22 AM	#38
djk80 Registered User Join Date: Feb 2004 Location: Winnipeg Posts: 116	This is really helpful someone should make this a sticky One question though when follow the routine say after week C do you just go back to week A ? or what is the process in doing this long term. Im looking at the bodybuilding routine Too LEgit to QUit

11-20-2007, 04:27 AM	#41
djk80 Registered User Join Date: Feb 2004 Location: Winnipeg Posts: 116	Is it not good to just constantly stay on the routine? Too LEgit to QUit

11-20-2007, 05:13 PM	#44
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,700	I don't think rep tempo is overrated. It really depends on who you talk to on this. For what it is worth, I personally believe that you can use various rep cadences to your advantage in a training program. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

10-10-2006, 02:23 AM	#31
ST240 ...And justice for all. Join Date: Aug 2003 Location: Edmonton, AB, Canada Posts: 1,390	Alright thanks for the replies guys. It has become quite obvious that i have no clue what im talking about when it comes to designing a powerlifting routine. Could one of you guys point me in the direction of a thread that has a similar template to the one cowpimp originally posted? I just want to try a simple powerlifting routine and see if i like it. BTW: What is a good example of an exercise with scapular retraction ?

11-18-2007, 11:17 PM	#36
dracious Registered User Join Date: Nov 2007 Posts: 3	Hi i'm new here so there are some terms that i would like to clarify. What do u mean by for eg. bench press of 8x3? Does it mean 3 sets of 8 reps and could you please tell me what is RM as well?

11-19-2007, 07:45 AM	#39
dracious Registered User Join Date: Nov 2007 Posts: 3	thanks dude, it was really helpful

11-20-2007, 07:31 AM	#43
r00kie Registered User Join Date: Jun 2007 Posts: 117	thanks CP, found it really useful one question- why do you say that tempo is overrated? i mean p/rr/s is based on tempo variation right?

01-11-2008, 01:00 PM	#47
bones33 Registered User Join Date: Jan 2006 Posts: 173	bump

12-28-2008, 04:14 PM	#48
Motorcycled00d Registered User Join Date: Dec 2008 Location: New Hampshire Posts: 54	So I had to give credit where its due. I took the past week off, and was browsing the boards for some new routine ideas. Today was my first day the with bodybuilding routine, and I left the gym hobbling. I was lifting 5 days a week, one muscle group a day, and felt like I needed to change it up a bit. After one day I'm sold, thanks for posting this information! I have a few questions though. My biceps and triceps seem to develop slower than other parts of my body. Should I do a few sets of arm work, or should this routine help my arms catch up? I was planning on doing this routine for the 3 weeks, then take a week and do some dumbell/isolation work, then do another 3 weeks. When I'm ready to start cutting up, should I continue with this routine + kcal deficit and cardio, or do something different? Diets between 500 and 700 over maintenance, macros are roughly 4* carb, 3* protein, and 2* fat

12-28-2008, 04:16 PM	#49
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	What's "*" stand for? Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

12-28-2008, 04:45 PM	#50
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,700	i hate when people say stuff like "my biceps and triceps develop slower than everything else...what should I do?" How are you quantifying that? How are you measuring that? Most people have no idea what they are talking about. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

12-28-2008, 05:28 PM	#51
Motorcycled00d Registered User Join Date: Dec 2008 Location: New Hampshire Posts: 54	Carbs are in the 40s, protein is in the 30s, fats are in the 20s. I wasn't sure exactly but I think its 43 carb, 33 protein, 24 fat. Somehow my fitday account cleared my diet. I asked because I felt like my arms are lagging. Measurements like my chest grew 3 inches since last winter, whereas my arms grew a half inch. BF has stayed the same. I asked because in one of the stickies I read it said something about muscle groups growing slower. So my question was would this type of split make all the muscles grow evenly. If not, would isolations be a good idea.

12-28-2008, 06:22 PM	#52
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,700	The arms are much smaller than other muscles in the upper body. Of course they will not grow as quickly or evenly. There is no magic program to make the arms grow. Eat right and keep training consistently and let your body grow. Don't buy into bodybuilding voodo. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

12-29-2008, 08:53 AM	#54
Motorcycled00d Registered User Join Date: Dec 2008 Location: New Hampshire Posts: 54	Alright, I guess I need to break the habit of training specific muscles, and work on movements instead. I'm at 435.2 carbs, 295.9 protein, 99.1 fat. total is 3,774. I'll start using a little more flaxseed oil in my shakes. Thanks for the responses!

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