workout changes?

BringDaBlitz94 · 04-20-2007, 06:38 PM

well i was reading some articles and they said tht inorder for your muscles to grow bigger you must expose them to new things (changes in routine order). i also read for instance if i did standing curls with a curling bar, preacher curls, and dumbell curls in that order to switch them around in a month or 2 9like starting with dumbell curls and ending with standing barbell). i want to try this out but would it show results? and if so i can i switch the order of my workouts every week or should i stick to every month?

Malley · 04-20-2007, 06:43 PM

Well what your referring to with changing up things with different variants of curls is referred to as progression. Progression means very little however without proper loading. You have to change variable all the time.

Maybe you want to use something like:

say you work out 3 days a week. So you make a program for 3 days a week for 10 weeks:
Wks1-3-3x8-Tempo-3/1/1-Ri-60
Wks-4-6-2x12-Tempo-5/1/1-Ri-30
Wks-7-9-3x6-Tempo-Controlled-Ri-90 Secs
Wk10-Deload

Maybe not what your looking for, but atleast your showing some sort of periodzation.

kinkery · 04-20-2007, 06:47 PM

Quote:

Originally Posted by BringDaBlitz94

well i was reading some articles and they said tht inorder for your muscles to grow bigger you must expose them to new things (changes in routine order). i also read for instance if i did standing curls with a curling bar, preacher curls, and dumbell curls in that order to switch them around in a month or 2 9like starting with dumbell curls and ending with standing barbell). i want to try this out but would it show results? and if so i can i switch the order of my workouts every week or should i stick to every month?

i agree with DD, nut why would you do standing curls with a curling bar, preacher curls, and dumbell curls in one workout

. why not just one of them and switch them every week

Malley · 04-20-2007, 06:51 PM

Well I wasnt even saying that. I do very little curls in the first place, but thats besdies the point. What I was saying is switching up your loading patterns is first and foremost!

Although you can take from what Kinkery said, use a different curl each week. This can also be done with things like bench press:

BB Bench---DB Bench---See Saw Bench---1-Armed Bench

Or Squats:
BB Back Squats---BB Front Squats---Split squats---Bulgarian Squats

Etc.......

BringDaBlitz94 · 04-20-2007, 06:55 PM

hey dd wat do you mean by tempo and ri

Malley · 04-20-2007, 07:00 PM

Tempo is the rate at which you lift the weight.
And RI is rest between each set.

Witchblade · 04-20-2007, 07:31 PM

After all these questions you're still doing 3 types of curls in 1 workout...

BringDaBlitz94 · 04-20-2007, 07:52 PM

i thought it was good to do more than one exercise for each body part?

Malley · 04-20-2007, 07:55 PM

Well not in one workout. Have you read everything? Spread them over a week. Normally in a workout an exercise of bicep curls is more than enough.

BringDaBlitz94 · 04-20-2007, 08:33 PM

well my workout usually is:

Day 1: back and bis - Tuesday
Day 2: chest and tris - Wednsday
Day 3: Legs - Thursday

the other days are for rest. as you can see i only workout my biceps one day a week and thus i incorporate 3 exercises in one day.

Malley · 04-20-2007, 08:35 PM

Why not go to the gym
Mon, weds, and Fri?

If you do enough pulling your biceps are going to have much left to dedicate to curls anyways. Besdies I am sure you get much more out of rows and pullups compared to curls.

vortrit · 04-20-2007, 08:41 PM

Quote:

Originally Posted by Double D

Why not go to the gym
Mon, weds, and Fri?

If you do enough pulling your biceps are going to have much left to dedicate to curls anyways. Besdies I am sure you get much more out of rows and pullups compared to curls.

I love rows. I used to do all kinds of arm isolation work and my arms grew the best after I started doing rows. The veins that go down the center of my biceps popped out while doing cable rows.

BringDaBlitz94 · 04-20-2007, 09:33 PM

so why is 3 bicep exercises bad for my bicep day?

Malley · 04-20-2007, 09:34 PM

Your overdoing it. Which leads to overtraining, which leads to zero muscle growth. Stop reading bodybuilding magazines. This is what they preach, which is total crap!

vortrit · 04-20-2007, 09:36 PM

Because most of your back, if not all, exsersises hit the biceps pretty good anyway.

kinkery · 04-20-2007, 09:52 PM

Quote:

Originally Posted by BringDaBlitz94

so why is 3 bicep exercises bad for my bicep day?

Bicep day

!! . but back to your Q. because the biceps are such a small muscle and gets hit in pulling movements(same as triceps get hit in push movements). why not rotate the 3-4 exercises? if anything i'd be doing more tricep exercises! since their 3/4 of your upper arm.

BringDaBlitz94 · 04-21-2007, 06:30 AM

ok thanks guys. so i'l rotate between the different curls every week and only do one curling exercise once a week. does that sound good?

and does anyone know how many reps are good for muscle growth?

BringDaBlitz94 · 04-21-2007, 08:42 AM

Quote:

Originally Posted by Double D

Well not in one workout. Have you read everything? Spread them over a week. Normally in a workout an exercise of bicep curls is more than enough.

hmm i dont really understand what you are saying here. do you mean do a bicep exercise every other day? or will my biceps get bigger by just doing one bicep exercise once a week?

Scarface30 · 04-21-2007, 01:51 PM

correct me if I'm wrong but I think what double d is saying is to rotate your bicep exercises, one week only do preacher curls next week do DB curls and so on, and only do one bicep exercise once a week because doing biceps and back in one day you're hitting the biceps in every workout (especially if you do a lot of rows and chinups).

Malley · 04-21-2007, 03:51 PM

Quote:

Originally Posted by Scarface30

correct me if I'm wrong but I think what double d is saying is to rotate your bicep exercises, one week only do preacher curls next week do DB curls and so on, and only do one bicep exercise once a week because doing biceps and back in one day you're hitting the biceps in every workout (especially if you do a lot of rows and chinups).

Exactly.

femalemuscle · 04-21-2007, 04:25 PM

Quote:

Originally Posted by BringDaBlitz94

well i was reading some articles and they said tht inorder for your muscles to grow bigger you must expose them to new things (changes in routine order). i also read for instance if i did standing curls with a curling bar, preacher curls, and dumbell curls in that order to switch them around in a month or 2 9like starting with dumbell curls and ending with standing barbell). i want to try this out but would it show results? and if so i can i switch the order of my workouts every week or should i stick to every month?

You should stick with a lifting routine for 6-8 weeks then change up. just my .02

kinkery · 04-21-2007, 04:29 PM

Quote:

Originally Posted by femalemuscle

You should stick with a lifting routine for 6-8 weeks then change up. just my .02

i wouldnt stick to one routine for 8weeks. maybe the routine but i'd mix up reps and sets and R.I's and Tempo's.

BringDaBlitz94 · 04-21-2007, 04:40 PM

wow thanks alot for clearing that up

Malley · 04-21-2007, 04:41 PM

Quote:

Originally Posted by kinkery

i wouldnt stick to one routine for 8weeks. maybe the routine but i'd mix up reps and sets and R.I's and Tempo's.

Hey where did you hear that?!?!

femalemuscle · 04-21-2007, 05:32 PM

Quote:

Originally Posted by kinkery

i wouldnt stick to one routine for 8weeks. maybe the routine but i'd mix up reps and sets and R.I's and Tempo's.

yes, i said routine, not reps and sets

kinkery · 04-21-2007, 05:35 PM

Quote:

Originally Posted by Double D

Hey where did you hear that?!?!

you

kinkery · 04-21-2007, 05:37 PM

Quote:

Originally Posted by femalemuscle

yes, i said routine, not reps and sets

you didnt say change up reps, set, ri's and tempo's either. you said stick to one thing for 6-8weeks.

BringDaBlitz94 · 04-22-2007, 02:15 PM

when should i change reps and tempo nd weight? and should i start from 12 reps and change to 8 reps or 8 reps and go to 12?

Scarface30 · 04-23-2007, 04:04 PM

with the P/RR/S I change my tempo and number of reps per week on a 3 week cycle, then start over again...I also change the amount of weight per week depending on what day I am doing..power week is around 4-6 reps, rep range is around 8-12 and shock week is a completely different routine then the previous 2 weeks and the amount of reps is around 8-10

04-20-2007, 06:38 PM	#1
BringDaBlitz94 Registered User Join Date: Oct 2006 Posts: 193	workout changes? well i was reading some articles and they said tht inorder for your muscles to grow bigger you must expose them to new things (changes in routine order). i also read for instance if i did standing curls with a curling bar, preacher curls, and dumbell curls in that order to switch them around in a month or 2 9like starting with dumbell curls and ending with standing barbell). i want to try this out but would it show results? and if so i can i switch the order of my workouts every week or should i stick to every month?

04-20-2007, 06:43 PM	#2
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,020	Well what your referring to with changing up things with different variants of curls is referred to as progression. Progression means very little however without proper loading. You have to change variable all the time. Maybe you want to use something like: say you work out 3 days a week. So you make a program for 3 days a week for 10 weeks: Wks1-3-3x8-Tempo-3/1/1-Ri-60 Wks-4-6-2x12-Tempo-5/1/1-Ri-30 Wks-7-9-3x6-Tempo-Controlled-Ri-90 Secs Wk10-Deload Maybe not what your looking for, but atleast your showing some sort of periodzation.
	www.crossfit.com

04-20-2007, 06:51 PM	#4
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,020	Well I wasnt even saying that. I do very little curls in the first place, but thats besdies the point. What I was saying is switching up your loading patterns is first and foremost! Although you can take from what Kinkery said, use a different curl each week. This can also be done with things like bench press: BB Bench---DB Bench---See Saw Bench---1-Armed Bench Or Squats: BB Back Squats---BB Front Squats---Split squats---Bulgarian Squats Etc.......
	www.crossfit.com

04-20-2007, 07:00 PM	#6
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,020	Tempo is the rate at which you lift the weight. And RI is rest between each set.
	www.crossfit.com

04-20-2007, 07:31 PM	#7
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,422 Photos: 2	After all these questions you're still doing 3 types of curls in 1 workout...
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

04-20-2007, 06:55 PM	#5
BringDaBlitz94 Registered User Join Date: Oct 2006 Posts: 193	hey dd wat do you mean by tempo and ri

04-20-2007, 07:52 PM	#8
BringDaBlitz94 Registered User Join Date: Oct 2006 Posts: 193	i thought it was good to do more than one exercise for each body part?

04-20-2007, 07:55 PM	#9
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,020	Well not in one workout. Have you read everything? Spread them over a week. Normally in a workout an exercise of bicep curls is more than enough.
	www.crossfit.com

04-20-2007, 08:33 PM	#10
BringDaBlitz94 Registered User Join Date: Oct 2006 Posts: 193	well my workout usually is: Day 1: back and bis - Tuesday Day 2: chest and tris - Wednsday Day 3: Legs - Thursday the other days are for rest. as you can see i only workout my biceps one day a week and thus i incorporate 3 exercises in one day.

04-20-2007, 08:35 PM	#11
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,020	Why not go to the gym Mon, weds, and Fri? If you do enough pulling your biceps are going to have much left to dedicate to curls anyways. Besdies I am sure you get much more out of rows and pullups compared to curls.
	www.crossfit.com

04-20-2007, 09:33 PM	#13
BringDaBlitz94 Registered User Join Date: Oct 2006 Posts: 193	so why is 3 bicep exercises bad for my bicep day?

04-20-2007, 09:34 PM	#14
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,020	Your overdoing it. Which leads to overtraining, which leads to zero muscle growth. Stop reading bodybuilding magazines. This is what they preach, which is total crap!
	www.crossfit.com

04-20-2007, 09:36 PM	#15
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,652 Blog Entries: 1 Photos: 5	Because most of your back, if not all, exsersises hit the biceps pretty good anyway.
	My Journal!

04-21-2007, 06:30 AM	#17
BringDaBlitz94 Registered User Join Date: Oct 2006 Posts: 193	ok thanks guys. so i'l rotate between the different curls every week and only do one curling exercise once a week. does that sound good? and does anyone know how many reps are good for muscle growth?

04-21-2007, 01:51 PM	#19
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,768 Photos: 2	correct me if I'm wrong but I think what double d is saying is to rotate your bicep exercises, one week only do preacher curls next week do DB curls and so on, and only do one bicep exercise once a week because doing biceps and back in one day you're hitting the biceps in every workout (especially if you do a lot of rows and chinups).

04-21-2007, 04:40 PM	#23
BringDaBlitz94 Registered User Join Date: Oct 2006 Posts: 193	wow thanks alot for clearing that up

04-22-2007, 02:15 PM	#28
BringDaBlitz94 Registered User Join Date: Oct 2006 Posts: 193	when should i change reps and tempo nd weight? and should i start from 12 reps and change to 8 reps or 8 reps and go to 12?

04-23-2007, 04:04 PM	#29
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,768 Photos: 2	with the P/RR/S I change my tempo and number of reps per week on a 3 week cycle, then start over again...I also change the amount of weight per week depending on what day I am doing..power week is around 4-6 reps, rep range is around 8-12 and shock week is a completely different routine then the previous 2 weeks and the amount of reps is around 8-10