My routine, your thoughts...

Twigz · 05-09-2007, 11:44 AM

Workout 1:

Heavy Squats 275 X 3/2/1/1
Calf Raise 500 X 6
Easy Bench Press 170 X 10/8
Close Grip Bench 170 X 7
Bent over rows 205 x 9
Overhead press 130 X 5
Dumbbell curls 50 X 7
Medium Deadlifts 3 35 x 1 rep reset/repeat for 8
Barbell shrugs 315 x 8
Dumbbell shrugs 60 x 13
Stiff leg deadlift 150 x 10

Workout 2:

Easy Squats 150 X 10/7
Reverse Calf Raise 500 X 10
Medium Bench Press 205 X 4/2
Bench dips 100 X 7
Seated rows 180 x 8
Upright rows 115 X 7
Barbell curls 95 X 8
Heavy Deadlifts 375 x 1 / 355 x 1for 3 sets
Barbell shrugs 315 x 8
Dumbbell shrugs 100 x 10
Walking lungs 50 x 16 steps

Workout 3: (started getting sick this day)

Medium Squats 240 X 12/3
Reverse Calf Raise 500 X 10
Heavy Bench Press 230 X 1 / 225 x 1 / 225 x 2 / 135 x 8
Close grip bench 170 X 5
Bent over rows 205 x 8
Lateral Raise 30 X 8
Dumbbell curls 50 X 7 / 20 x 6
Easy Deadlifts 245 x 1 rep/reset/repeat for 10
175 x 1 rep/reset/repeat for 10
Barbell shrugs 315 x 8
Dumbbell shrugs 100 x 8
Stiff Leg deadlifts 150 x 10

This routine then repeats. I usually workout then take a two/three day break between.

Double D · 05-09-2007, 02:42 PM

I am more confused now than ever.

What are you trying to do?
Where is your loading pattern?
Is there any type of tempo?
What are your rest periods?
Are you trying to use any type of progression?

You got weights and what looks like reps, but nothing really understandable.

**Gazhole** · 05-09-2007, 03:39 PM

Look, nobody cares what weights you are actually lifting - take them all out and just give us the program. Its much easier to look at these things with all unnecessary numbers taken out.

Twigz · 05-09-2007, 04:49 PM

Workout 1:

Heavy Squats - 3-5 sets 1-3reps
Calf Raise - 1 set to failure
Easy Bench Press - 2-3 sets 6-10 reps
Close Grip Bench - 1 set to failure
Bent over rows - one set to failure
Overhead press - one set to failure
Dumbbell curls - 1 set to failure
Medium Deadlifts - 6-10 sets at 1 reps each (basically you lift, drop, reset, repeat)
Barbell shrugs - 1 set to failure
Dumbbell shrugs 1 set to failure
Stiff leg deadlift 1 set 6-10 reps

Workout 2:

Easy Squats - 2-3 sets 6-10 reps
Reverse Calf Raise - 1 set to failure
Medium Bench Press 2-3 sets 6-10 reps
Bench dips - 1 set to failure
Seated rows - 1 set to failure
Upright rows - 1 set to failure
Barbell curls - 1 set to failure
Heavy Deadlifts 3-5 sets 1 rep each
Barbell shrugs - 1 set to failure
Dumbbell shrugs - 1 set to failure
Walking lungs - - 1 set tell i can't do it properly

Workout 3:

Medium Squats 2-3 sets 6-10 reps
Reverse Calf Raise - 1 set to failure
Heavy Bench Press 3-5 sets 1-3 reps
Close grip bench - 1 set to failure
Bent over rows - 1 set to failure
Lateral Raise - 1 set to failure
Dumbbell curls - 1 set to failure
Easy Deadlifts - 6-10 sets one rep each (lift, drop, reset, repeat)
Barbell shrugs - 1 set to failure
Dumbbell shrugs - 1 set to failure
Stiff Leg deadlifts - 1 set to failure

This routine then repeats. I usually workout then take a two/three day break between. All sets done to failure use a wieght that I can only do 6-10 reps with. I raise the weight when I can do 10. Same for the other exercises if I can to the weight for the upper limit I made then the weight goes up. Rest periods varie but basically until I catch my breath and can do the next set/exercise. Pretty fast paced I would say, but I get slower as the weights increase. I am basically looking to gain strength/power, size. Not really a PL or a BB, do it for my own good.

Hope that makes everything easier to understand.

Double D · 05-09-2007, 05:41 PM

Hey answer my questions and then we go from there. Number one question what is your overall goal?

You need to use some sort of periodzation.

Twigz · 05-09-2007, 09:13 PM

Quote:

Originally Posted by Double D

I am more confused now than ever.

What are you trying to do?
Where is your loading pattern?
Is there any type of tempo?
What are your rest periods?
Are you trying to use any type of progression?

Ok as I said, looking for power/strength and size, fast tempo, short rest periods, progress in weights as you reach the top reps limit of the exercise. Loading patter, I'm not sure what you mean? The periodization I am using is really only with the three big lifts. Easy (lighter weights), medium (average weight), and heavy.

**P-funk** · 05-09-2007, 09:35 PM

I'll go out on a limb and say that you are making this way harder than it really is.

zonaguy03 · 05-09-2007, 10:59 PM

i wish everything was just so easy

**P-funk** · 05-09-2007, 11:27 PM

^ things are only as difficult as you make them out to be.

zonaguy03 · 05-09-2007, 11:36 PM

Quote:

Originally Posted by P-funk

^ things are only as difficult as you make them out to be.

like my job...i need a vacation.

**P-funk** · 05-09-2007, 11:37 PM

what is your job?

zonaguy03 · 05-09-2007, 11:42 PM

working with a major college basketball team...managing coaches, players. Basically a full-time job on top of school. On call 24 hours whenever players need to get into the gym, need work with basketball, etc. Been overwhelmed lately, traveling with team to PAC-10 schools (cal, oregon, washington)

**P-funk** · 05-10-2007, 12:10 AM

are you a grad assistant or are you paid by the school? Are you the General Manager? What is your actual position?

soxmuscle · 05-10-2007, 12:58 AM

What school do you work for? What is your name?

Twigz · 05-10-2007, 11:49 AM

Ok, what exactlly is it that I am making harder than it is?

Double D · 05-10-2007, 02:13 PM

Split it up into weeks with your loading:

Example:
Wks1-3: 2x12, tempo-3/1/x, Ri-60 secs
Wks4-6: 3x8, Tempo-Controlled, Ri-90 secs
Wks7-9: 3x5, Tempo-Controlled, Ri-120 secs
Week10-Deload

As far as your exercises you are doing to much. Make it simple with some sort of push/pull/legs or upper lower routine.

Example:
Push
Bench
OH Press
Dips
CGBP

Legs
Squat
SLDL
Lunges
Good Mornings

Pull
Pullups
Row Variant
Bent over laterals
Chinups

See how simple that is?

Duncans Donuts · 05-10-2007, 03:22 PM

I like your program, although I think you're doing too many exercises.

Twigz · 05-10-2007, 04:10 PM

Quote:

Originally Posted by Duncans Donuts

I like your program, although I think you're doing too many exercises.

Its a variation of a full body routine (HIT style). I used to only do one set of 6-10 reps for every exercise. Then I started to try and spend a little more time on the three major lifts. Started to think that I was doind a little to much now, but thought that it may be fine because of the two days taken between every workout. You seem to understand this style most, DD, what would you suggest that I drop, change, etc.

Duncans Donuts · 05-10-2007, 04:35 PM

Well I'd rotate the exercises every 3-4 weeks. Using a HIT style workout I can barely do 5 or 6 exercises per workout. I'd go with a push/pull/legs split. You can also do a horizontal / vertical push/pull split.

As far as variables go, I would do a warm up set, a moderate intensity working set, and then an all out effort set. This seems to work well for people who have been using strict HIT for a while. The increase in volume seems to have some type of effect on the sarcoplasmic hypertrophy - or that's my theory. It also is unusual enough of a stimulus to shift the body away from heterostasis and stimulate a change.

Take your exercises, pick 5 for your workout, then after 3-4 weeks change all but 2 of them (i like to keep a pair of exercises every few weeks as reference points). Repeat that every month or so. Also focus on the tension time, shift around your rest intervals, adjust volume if you need to, and feel free to modify the other acute variables.

Let me make it clear, though, that of all the variables you can modify, intensiy is the one that will affect your workout the most. It will simultaneously lead to the most rapid and optimized muscle gains (in the short term), as well as the quickest overtraining effects. Make sure you balance everything in accordance with your body - maybe try and figure out what muscles you have that are predominantly Type I, Type IIa and TypeIIb to figure out the specifics of your routine.

05-09-2007, 11:44 AM	#1
Twigz Registered User Join Date: Oct 2004 Location: Wisconsin Posts: 419 Photos: 4	My routine, your thoughts... Workout 1: Heavy Squats 275 X 3/2/1/1 Calf Raise 500 X 6 Easy Bench Press 170 X 10/8 Close Grip Bench 170 X 7 Bent over rows 205 x 9 Overhead press 130 X 5 Dumbbell curls 50 X 7 Medium Deadlifts 3 35 x 1 rep reset/repeat for 8 Barbell shrugs 315 x 8 Dumbbell shrugs 60 x 13 Stiff leg deadlift 150 x 10 Workout 2: Easy Squats 150 X 10/7 Reverse Calf Raise 500 X 10 Medium Bench Press 205 X 4/2 Bench dips 100 X 7 Seated rows 180 x 8 Upright rows 115 X 7 Barbell curls 95 X 8 Heavy Deadlifts 375 x 1 / 355 x 1for 3 sets Barbell shrugs 315 x 8 Dumbbell shrugs 100 x 10 Walking lungs 50 x 16 steps Workout 3: (started getting sick this day) Medium Squats 240 X 12/3 Reverse Calf Raise 500 X 10 Heavy Bench Press 230 X 1 / 225 x 1 / 225 x 2 / 135 x 8 Close grip bench 170 X 5 Bent over rows 205 x 8 Lateral Raise 30 X 8 Dumbbell curls 50 X 7 / 20 x 6 Easy Deadlifts 245 x 1 rep/reset/repeat for 10 175 x 1 rep/reset/repeat for 10 Barbell shrugs 315 x 8 Dumbbell shrugs 100 x 8 Stiff Leg deadlifts 150 x 10 This routine then repeats. I usually workout then take a two/three day break between. ILLEGITIMIS CON CARBORUNDUM!! (don't let the bastards grind you down) I love vegetarians, they're a great source of lean protien!

05-09-2007, 03:39 PM	#3
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,002 Photos: 19	Look, nobody cares what weights you are actually lifting - take them all out and just give us the program. Its much easier to look at these things with all unnecessary numbers taken out. http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

05-09-2007, 04:49 PM	#4
Twigz Registered User Join Date: Oct 2004 Location: Wisconsin Posts: 419 Photos: 4	Workout 1: Heavy Squats - 3-5 sets 1-3reps Calf Raise - 1 set to failure Easy Bench Press - 2-3 sets 6-10 reps Close Grip Bench - 1 set to failure Bent over rows - one set to failure Overhead press - one set to failure Dumbbell curls - 1 set to failure Medium Deadlifts - 6-10 sets at 1 reps each (basically you lift, drop, reset, repeat) Barbell shrugs - 1 set to failure Dumbbell shrugs 1 set to failure Stiff leg deadlift 1 set 6-10 reps Workout 2: Easy Squats - 2-3 sets 6-10 reps Reverse Calf Raise - 1 set to failure Medium Bench Press 2-3 sets 6-10 reps Bench dips - 1 set to failure Seated rows - 1 set to failure Upright rows - 1 set to failure Barbell curls - 1 set to failure Heavy Deadlifts 3-5 sets 1 rep each Barbell shrugs - 1 set to failure Dumbbell shrugs - 1 set to failure Walking lungs - - 1 set tell i can't do it properly Workout 3: Medium Squats 2-3 sets 6-10 reps Reverse Calf Raise - 1 set to failure Heavy Bench Press 3-5 sets 1-3 reps Close grip bench - 1 set to failure Bent over rows - 1 set to failure Lateral Raise - 1 set to failure Dumbbell curls - 1 set to failure Easy Deadlifts - 6-10 sets one rep each (lift, drop, reset, repeat) Barbell shrugs - 1 set to failure Dumbbell shrugs - 1 set to failure Stiff Leg deadlifts - 1 set to failure This routine then repeats. I usually workout then take a two/three day break between. All sets done to failure use a wieght that I can only do 6-10 reps with. I raise the weight when I can do 10. Same for the other exercises if I can to the weight for the upper limit I made then the weight goes up. Rest periods varie but basically until I catch my breath and can do the next set/exercise. Pretty fast paced I would say, but I get slower as the weights increase. I am basically looking to gain strength/power, size. Not really a PL or a BB, do it for my own good. Hope that makes everything easier to understand. ILLEGITIMIS CON CARBORUNDUM!! (don't let the bastards grind you down) I love vegetarians, they're a great source of lean protien!

05-09-2007, 09:35 PM	#7
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,701	I'll go out on a limb and say that you are making this way harder than it really is. 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

05-09-2007, 10:59 PM	#8
zonaguy03 Registered User Join Date: Apr 2007 Location: Tucson Posts: 423	i wish everything was just so easy It's not who you are underneath, it's what you do that defines you.

05-09-2007, 02:42 PM	#2
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	I am more confused now than ever. What are you trying to do? Where is your loading pattern? Is there any type of tempo? What are your rest periods? Are you trying to use any type of progression? You got weights and what looks like reps, but nothing really understandable.

05-09-2007, 05:41 PM	#5
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Hey answer my questions and then we go from there. Number one question what is your overall goal? You need to use some sort of periodzation.

05-09-2007, 11:27 PM	#9
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,701	^ things are only as difficult as you make them out to be. 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

05-09-2007, 11:37 PM	#11
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,701	what is your job? 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

05-09-2007, 11:42 PM	#12
zonaguy03 Registered User Join Date: Apr 2007 Location: Tucson Posts: 423	working with a major college basketball team...managing coaches, players. Basically a full-time job on top of school. On call 24 hours whenever players need to get into the gym, need work with basketball, etc. Been overwhelmed lately, traveling with team to PAC-10 schools (cal, oregon, washington) It's not who you are underneath, it's what you do that defines you.

05-10-2007, 12:10 AM	#13
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,701	are you a grad assistant or are you paid by the school? Are you the General Manager? What is your actual position? 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

05-10-2007, 12:58 AM	#14
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 10,045 Photos: 10	What school do you work for? What is your name? Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

05-10-2007, 11:49 AM	#15
Twigz Registered User Join Date: Oct 2004 Location: Wisconsin Posts: 419 Photos: 4	Ok, what exactlly is it that I am making harder than it is? ILLEGITIMIS CON CARBORUNDUM!! (don't let the bastards grind you down) I love vegetarians, they're a great source of lean protien!

05-10-2007, 02:13 PM	#16
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Split it up into weeks with your loading: Example: Wks1-3: 2x12, tempo-3/1/x, Ri-60 secs Wks4-6: 3x8, Tempo-Controlled, Ri-90 secs Wks7-9: 3x5, Tempo-Controlled, Ri-120 secs Week10-Deload As far as your exercises you are doing to much. Make it simple with some sort of push/pull/legs or upper lower routine. Example: Push Bench OH Press Dips CGBP Legs Squat SLDL Lunges Good Mornings Pull Pullups Row Variant Bent over laterals Chinups See how simple that is?

05-10-2007, 03:22 PM	#17
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,776 Photos: 2	I like your program, although I think you're doing too many exercises. "in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

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05-10-2007, 04:35 PM	#19
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,776 Photos: 2	Well I'd rotate the exercises every 3-4 weeks. Using a HIT style workout I can barely do 5 or 6 exercises per workout. I'd go with a push/pull/legs split. You can also do a horizontal / vertical push/pull split. As far as variables go, I would do a warm up set, a moderate intensity working set, and then an all out effort set. This seems to work well for people who have been using strict HIT for a while. The increase in volume seems to have some type of effect on the sarcoplasmic hypertrophy - or that's my theory. It also is unusual enough of a stimulus to shift the body away from heterostasis and stimulate a change. Take your exercises, pick 5 for your workout, then after 3-4 weeks change all but 2 of them (i like to keep a pair of exercises every few weeks as reference points). Repeat that every month or so. Also focus on the tension time, shift around your rest intervals, adjust volume if you need to, and feel free to modify the other acute variables. Let me make it clear, though, that of all the variables you can modify, intensiy is the one that will affect your workout the most. It will simultaneously lead to the most rapid and optimized muscle gains (in the short term), as well as the quickest overtraining effects. Make sure you balance everything in accordance with your body - maybe try and figure out what muscles you have that are predominantly Type I, Type IIa and TypeIIb to figure out the specifics of your routine. "in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."