How important is periodization while cutting?

Skib · 02-18-2009, 07:31 AM

Since most people don't really expect to grow or make gains while cutting how important is it to constantly be changing your routine? I just finished a 6 week training program and am going to be starting a new one along with a cut and am just wondering how much my routine needs to be tweaked... a lot of the exercises I've been doing I enjoy and wouldn't mind keeping them in my routine... especially the ones I'm still making some progress with (though I'm not so sure the progress will continue while on a cut)

I was thinking of maybe doing a 6 day split of push/pull/legs/push/pull/legs and varying the exercises I do every other week... like I said I'm not really expecting to make gains or progress... just looking to have a variety of exercises so I don't get bored of my work outs... does this make sense?

Skib · 02-18-2009, 08:05 AM

Also, taking into consideration the importance of rest and not over training, I never train more than 2 days in a row without taking a day off to rest... So my training may look something like this:

Push (Day 1)
Pull (Day 2)
Rest
Legs (Day 3)
Push (Day 4)
Rest
Pull (Day 5)
Legs (Day 6)
Rest

Skib · 02-20-2009, 12:41 PM

Stupid question? Nobody seems interested in providing any input?

**P-funk** · 02-20-2009, 01:46 PM

You are asking about periodization and you don't even post workouts. Just a training split that looks like a lot of training for someone who is in a hypocaloric state.

Periodization is important anytime! Cutting or bulking or whatever. The goal isn't just periodizing to "make gains" in lifting, but to prevent injury and understand stress and adaptation - which is critical during a phase where you are taking in less than adequate amount of foods.

patrick

Skib · 02-20-2009, 05:19 PM

Thanks for responding Patrick

Quote:

Originally Posted by P-funk

You are asking about periodization and you don't even post workouts. Just a training split that looks like a lot of training for someone who is in a hypocaloric state.

I didn't post my work outs because I wasn't looking for advice on HOW to change my program. I just wanted to know how important it was to change things period while in a hypocaloric state and if so, how much... The whole concept of periodization is still relatively new to me and when people talk about it, its usually in the context of trying to make gains... which I realize I won't be doing in a hypocaloric state... I will post my new program once I've come up with it but since starting a caloric deficit I've ensured that I drop my training volume...

What about that split makes you think it's too much training? I guess you'll have to see what I'm actually doing before deciding...

Quote:

Originally Posted by P-funk

Periodization is important anytime! Cutting or bulking or whatever. The goal isn't just periodizing to "make gains" in lifting, but to prevent injury and understand stress and adaptation - which is critical during a phase where you are taking in less than adequate amount of foods.

Awesome. That's what I wanted to know. I certainly have no problem changing things up. I guess I just wasn't sure how much I needed to change things.

My old program (while in a hypercaloric state) looked something like this:

4 Day Split with never more than 2 days on in a row...

Day 1 (Upper Body - Vertical Plane Heavy)

Weighted Chin Ups 5x4-6
Weighted Dips 5x4-6
Flat DB Press 3x8
Bent Over DB Rows 3x8
Standing Military Press 5x4-6

Day 2 (Lower Body - Hip/Glute/Ham Dominant)

Deadlifts 5x4-6
Front Squats or Goblet Squats (if squat rack wasn't free) 3x8
Hyperextensions 3x12
Ab and/or calf work

Day 3 (Upper Body - Horizontal Plane Heavy)

Incline DB Bench 5x4-6
Bent over BB Row 5x4-6
Standing Arnies 3x8
Pull Ups 3x12ish
Face Pulls 3x10-12

Day 4 (Lower Body - Quad Dominant)

Squats 5x4-6
RDLs 3x8
Split Squats 2x12
Ab and/or calf work

Any feedback and advice would be much appreciated... Thanks again...

Skib · 02-20-2009, 05:40 PM

It's probably worth mentioning that I stuck to this program for about 6 weeks... if anyone feels like posting some ideas for a new program designed to meet my cutting needs it'd be appreciated... I'm not looking for anyone to design a program for me or anything... just maybe give some ideas on how I can make a smooth transition to a new program...

Thanks

**P-funk** · 02-20-2009, 07:27 PM

that looks good. how did you periodize it over 6-weeks?

**Built** · 02-20-2009, 08:31 PM

Here's my take, having bulked and cut a few times now I think I may be getting the hang of it...

Periodizing your cut might not be quite the right frame to put this in - I think of it as "risk-managing your muscle in an increasing deficit" - at every stage, you're trying to hang onto muscle while you provide your body with too little food to run it.

I have a blog post on this topic:
Got Built? » Keeping it going - the evolutionary process of fat loss

Initially, you're fat enough to manage with very little risk. That's why this year, I kick-started my cut with a protein sparing modified fast - which is very little food and very little training. Dropped a bunch of fat, then increased calories a little along with my activity level to bring up my conditioning base. I'll do this part for about six weeks in total, before moving into the third phase: UD2.0

The timing will have gone like this:

January 15: 150.4 lbs, 23.5% bodyfat. End of two-month bulk, begin PSMF for two weeks.
February to first week of March: Baby Got Back (with volume dropping from 5x5, to 4x5, to 3x5... ditching the 12-rep stuff about two weeks in), carb cycling, How to do Cardio if you must. Currently 140.4 lbs, 18% bodyfat.
<diet break while partying my face off in Ohio>
Mid March until the last week of April: UD2.0

I'll see what I look like in May and re-assess from there. Likely I'll take a couple of weeks off UD2.0, train 3x a week while eating at maintenance and doing more outdoor activities, then resume my cut mid May until my 46th birthday in June.

I'll be blogging it. I took pix at the end of bulk and I'll take more before I start UD2.0, and at the end of the first six weeks. Sorry - you won't see any pix until then - I hate looking at my before pix when I don't have my afters ready. (Yes, I'm a girl...)

Got Built? » Gym Log

Skib · 02-20-2009, 08:50 PM

Quote:

Originally Posted by P-funk

that looks good. how did you periodize it over 6-weeks?

Patrick, I'm not exactly sure what you mean by this as to the best of my knowledge I thought periodizing your training just meant changing things up every once in a while in order to keep making progress? to me that means developing new training techniques or a new training program every few weeks... I'm just not sure what you mean by periodizing within my 6 week program... I mean I certainly didn't do the same thing every day... I progressed my lifts every week by either adding weight or reps... for the entire 6 weeks each week was better than the previous... eventually I plateau'd on some exercises but could probably keep progressing other exercises if I continued to eat enough... I didn't always do the same exercises in the same order either... and eventually I started doing supersets or antagonist pairs... for example I would pair up weighted dips with weighted chins, horizontal pushing with horizontal pulling and vertical pushing with vertical pulling... I would do this as a means of increasing intensity as I'd be able to complete more work in a shorter period of time... but I mean I thought you weren't supposed to change too much within a specific training program otherwise it becomes difficult to gauge progress... help me understand here!

Built, that shit looks way too intense for me at this stage of the game! I've got a little more fat to shed than I'd like so for now I'm comfortable just keeping my protein and fats up while maintaining a caloric deficit and training heavy... I'm only on like day 3 but once my progress starts to slow down I'll re-evaluate my game plan... loving the tuna, avocado and cottage cheese though! Also, I was actually just in the middle of reading your "Graduated fat loss plan - from bulk, to cut, to ripped"

Thanks again for your input and please be patient... I'm certainly not a "newb" but there's quite a bit to know and learn and I've only scratched the surface... and yes I've read all the stickies!

**Built** · 02-20-2009, 09:10 PM

"I thought periodizing your training just meant changing things up every once in a while in order to keep making progress? "

It is. You need to define "progress" in the context of your goals - if progress means "getting bigger", then you better have a plan to eat more and more through your bulk - but monitor your gains so that when you get "fat enough", you slow down or stop your bulk so you don't just turn into a lardass.

If your plan is to get lean, you need to realize that your body will fight you the leaner you become - so you plan out your attack.

I planned mine as:

Low food; low-volume workouts, minimal/no cardio; the fastest rate of fat loss I will enjoy for my entire cut, while I'm protected by the safety of my post-bulk juicyness.
Higher food (but still a small deficit); higher volume workouts, varied cardio modalities to build heart stroke and work capacity so I'm ready for the last stretch; gradually dropping volume as my weight and calories drop
UD2.0 - every metabolic trick in the book to help me get from very lean, to ripped.

**P-funk** · 02-20-2009, 09:39 PM

periodization is more than just "mixing things up every 4-6 weeks". It is goal/task specific and there are changes in volume, intensity, frequency, etc which reflect those goals.

patrick

Skib · 02-20-2009, 10:25 PM

Ok, so then back to my original question... say I were to continue using the same program outlined above (which I'm not going to but we'll still use it as an example) what would I need to modify taking into consideration that I'm now operating on a caloric deficit? My new program will be balanced similarly and I'll be keeping some of the same big exercises (Deadlifts and Squats) but will probably just swap in some new exercises and the exercises I keep just change the rep ranges, trade what I was doing with DBs for BBs or BBs for cables, etc.

Again I appreciate the input

**P-funk** · 02-20-2009, 10:43 PM

what is above isn't horrible, but it isn't what you posted first, which was push/pull/legs/repeat - which is what I said seemed like a lot.

Anyway, for what you have above, I would leave the leg days. I would drop an exercise from the upper body days. I would also periodize the heavy movements so that you aren't just grinding them out over 5 sets each week - instead ramp up, back off, rinse, spit, repeat. Also, you have "vertical day" yet you do DB presses and you have "horizontal day" yet you do arnold presses. i would work on better classifying your lifts so that you can properly structure things.

Skib · 02-21-2009, 05:08 AM

Quote:

Originally Posted by P-funk

what is above isn't horrible, but it isn't what you posted first, which was push/pull/legs/repeat - which is what I said seemed like a lot.

Anyway, for what you have above, I would leave the leg days. I would drop an exercise from the upper body days. I would also periodize the heavy movements so that you aren't just grinding them out over 5 sets each week - instead ramp up, back off, rinse, spit, repeat. Also, you have "vertical day" yet you do DB presses and you have "horizontal day" yet you do arnold presses. i would work on better classifying your lifts so that you can properly structure things.

the idea behind the push/pull/legs was to still train the same amount of days per week with the same rest time but with the first round of push/pull/legs go heavier with the exercises selected and back off a bit with the second round of push/pull/legs which will be slightly different exercises than the first round... it was just a thought I had so my work outs have more variety... does this make sense? I'll post a sample program later when I get a chance...

How do you suggest I, dare I say this, train my shoulders? I figured for every vertical pull I should have a vertical push which is what I tried to accomplish... 1 vertical overhead push for shoulders didn't seem like enough so I incorporated heavy military presses in one upper body day and lighter arnold presses on my other upper body day while using weighted dips as my heavy vertical push which is an entirely different movement... I guess I just wasn't sure how to properly balance the vertical pushing with the vertical pulling...

Skib · 02-21-2009, 05:18 AM

Quote:

Originally Posted by P-funk

Anyway, for what you have above, I would leave the leg days.

Even though that's what I've already been doing for the past 6 weeks? I thought I'd keep the Deadlifts and Squats but start doing single leg presses instead of split squats (which I hate by the way... BRUTAL exercise) and maybe start using DBs for RDLs and maybe start doing good mornings instead of hyperextensions... what do you think? just keep doing what I've been doing or change things up a bit?

Quote:

Originally Posted by P-funk

I would drop an exercise from the upper body days. I would also periodize the heavy movements so that you aren't just grinding them out over 5 sets each week - instead ramp up, back off, rinse, spit, repeat. Also, you have "vertical day" yet you do DB presses and you have "horizontal day" yet you do arnold presses. i would work on better classifying your lifts so that you can properly structure things.

I agree my upper body days do seem to be a little too much some days... I also agree that going super heavy every week gets exhausting and my body gets used to the low reps making me think my muscular endurance is beginning to suffer... but I also read how important it is to strength train while in a caloric deficit...

So should I ditch one of my overhead presses or maybe alternate every other week? That's what I mean by incorporating a variety of exercises into my program... maybe one week I'll do heavy millies, the next week hypertrophy range arnies and the next week go back to heavy millies or heavy arnies then the week after that hypertrophy range millies... that make sense? Please elaborate on what you mean by "better classifying my lifts so that I can properly structure things."

I've been doing face pulls for a while too... should I keep them or change them to something different? or maybe just use a different grip?

**Built** · 02-21-2009, 03:03 PM

Skib, there's no particular need to "switch it up" every six weeks.

At the moment, you are cutting. Your focus is "retain muscle", not "stimulate new growth".

That being said, I like to keep the heavy compounds, but vary the "second" movements a bit, the workout order and sometimes the rep range, slightly.

For example, ham dominant day, which for me was yesterday and I'm cutting, too.

This was my workout:

RDLs:
5x135, 5x155 (warmups),
then the work sets: 5x185, 5x185, 5x185, 5x185, 5x185

I then did some random stuff for the "second" movement, because I was showing someone how to train hams:
Pull throughs, 2x10
Bosu ball GHRs: 1x8
SHELC: 2x12

Quads: I'm off front squats because my ribcage is bugging me, so I did this:
Sissy squats supersetted with the top half of leg extensions: 3x8 each

I finished the workout with 3x8 close grip bench, which is NOT a heavy movement for me and it seems to help my bench if I do these once a week. I did warmups with the bar, then 65 lbs, then work sets with 75 lbs.

Next time I have ham dominant day, if my neck isn't bugging me and I'm not showing someone how to train hams, I'll probably do the RDLs as before, then 3x8 GHRs and 3x12 front squats. At some point in the near future I'll ditch the tricep work - I'll be too lean and too underfed to work arms directly anymore.

For upper days, at the moment I'm doing this, for example, for vertical push pull:

5x5 t-bars, 80 lbs
5x5 low incline bench, 95 lbs (my bench sucks)

3x8 one-arm rows
3x8 low incline dumbbell press

I may do the t-bars, then the bench, and next workout do the bench followed by the t-bars.

Another option is "set of t-bars, set of bench" in antagonist pairs, or start with bench because I'm shitty on it and would prefer to do it while fresh - but train the dumbbell work in antagonist pairs.

Next week I'll drop down to 4x5 for the heavy work, then probably 3x5 a week after that. It's more important to keep the iron on the bar than it is to keep up my training volume.

I do like to do one barbell and one dumbbell movement when possible, which I see you like to do as well.

Does this help?

Skib · 02-21-2009, 04:22 PM

yeah that's awesome I'm getting some ideas already...

today I did:

incline DB press with bent over BB rows (overhand grip) as antagonist pairs 3x8

pull ups (overhand grip) 3x12 with standing arnies 3x8 as antagonist pairs

then finished with unilateral flat DB press 2x12 and unilateral cable rows 2x12 not as antagonist pairs

i used heavy weights but i've been training 5x5 a lot for the past 6 weeks so decided to have a lighter week this week

I think I'll be just fine with my training... now it's time to focus on my diet which i think is fairly in check for the most part... my weakness is when the weekend rolls around and i go home to see my gf, the boys and to enjoy mom's home cooked meals :P

thanks for the input guys...

**P-funk** · 02-21-2009, 07:38 PM

"Strength training is such a mess and so full of garbage for the sake of commercialization that everyone thinks they need to change their routine every six weeks."

-Dr. Ken Leistner

02-18-2009, 07:31 AM	#1
Skib Registered User Join Date: Apr 2003 Location: London, Ontario, Canada Posts: 816 Photos: 1	How important is periodization while cutting? Since most people don't really expect to grow or make gains while cutting how important is it to constantly be changing your routine? I just finished a 6 week training program and am going to be starting a new one along with a cut and am just wondering how much my routine needs to be tweaked... a lot of the exercises I've been doing I enjoy and wouldn't mind keeping them in my routine... especially the ones I'm still making some progress with (though I'm not so sure the progress will continue while on a cut) I was thinking of maybe doing a 6 day split of push/pull/legs/push/pull/legs and varying the exercises I do every other week... like I said I'm not really expecting to make gains or progress... just looking to have a variety of exercises so I don't get bored of my work outs... does this make sense? "Everybody wanna be a bodybuilder, but don't nobody wanna lift no heavy-ass weight!" - Ronnie Coleman

02-18-2009, 08:05 AM	#2
Skib Registered User Join Date: Apr 2003 Location: London, Ontario, Canada Posts: 816 Photos: 1	Also, taking into consideration the importance of rest and not over training, I never train more than 2 days in a row without taking a day off to rest... So my training may look something like this: Push (Day 1) Pull (Day 2) Rest Legs (Day 3) Push (Day 4) Rest Pull (Day 5) Legs (Day 6) Rest "Everybody wanna be a bodybuilder, but don't nobody wanna lift no heavy-ass weight!" - Ronnie Coleman

02-20-2009, 12:41 PM	#3
Skib Registered User Join Date: Apr 2003 Location: London, Ontario, Canada Posts: 816 Photos: 1	Stupid question? Nobody seems interested in providing any input? "Everybody wanna be a bodybuilder, but don't nobody wanna lift no heavy-ass weight!" - Ronnie Coleman

02-20-2009, 01:46 PM	#4
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,699	You are asking about periodization and you don't even post workouts. Just a training split that looks like a lot of training for someone who is in a hypocaloric state. Periodization is important anytime! Cutting or bulking or whatever. The goal isn't just periodizing to "make gains" in lifting, but to prevent injury and understand stress and adaptation - which is critical during a phase where you are taking in less than adequate amount of foods. patrick 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

02-20-2009, 05:40 PM	#6
Skib Registered User Join Date: Apr 2003 Location: London, Ontario, Canada Posts: 816 Photos: 1	It's probably worth mentioning that I stuck to this program for about 6 weeks... if anyone feels like posting some ideas for a new program designed to meet my cutting needs it'd be appreciated... I'm not looking for anyone to design a program for me or anything... just maybe give some ideas on how I can make a smooth transition to a new program... Thanks "Everybody wanna be a bodybuilder, but don't nobody wanna lift no heavy-ass weight!" - Ronnie Coleman

02-20-2009, 07:27 PM	#7
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,699	that looks good. how did you periodize it over 6-weeks? 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

02-20-2009, 09:10 PM	#10
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	"I thought periodizing your training just meant changing things up every once in a while in order to keep making progress? " It is. You need to define "progress" in the context of your goals - if progress means "getting bigger", then you better have a plan to eat more and more through your bulk - but monitor your gains so that when you get "fat enough", you slow down or stop your bulk so you don't just turn into a lardass. If your plan is to get lean, you need to realize that your body will fight you the leaner you become - so you plan out your attack. I planned mine as: Low food; low-volume workouts, minimal/no cardio; the fastest rate of fat loss I will enjoy for my entire cut, while I'm protected by the safety of my post-bulk juicyness. Higher food (but still a small deficit); higher volume workouts, varied cardio modalities to build heart stroke and work capacity so I'm ready for the last stretch; gradually dropping volume as my weight and calories drop UD2.0 - every metabolic trick in the book to help me get from very lean, to ripped. 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.

02-20-2009, 09:39 PM	#11
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,699	periodization is more than just "mixing things up every 4-6 weeks". It is goal/task specific and there are changes in volume, intensity, frequency, etc which reflect those goals. patrick 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

02-20-2009, 10:25 PM	#12
Skib Registered User Join Date: Apr 2003 Location: London, Ontario, Canada Posts: 816 Photos: 1	Ok, so then back to my original question... say I were to continue using the same program outlined above (which I'm not going to but we'll still use it as an example) what would I need to modify taking into consideration that I'm now operating on a caloric deficit? My new program will be balanced similarly and I'll be keeping some of the same big exercises (Deadlifts and Squats) but will probably just swap in some new exercises and the exercises I keep just change the rep ranges, trade what I was doing with DBs for BBs or BBs for cables, etc. Again I appreciate the input "Everybody wanna be a bodybuilder, but don't nobody wanna lift no heavy-ass weight!" - Ronnie Coleman

02-20-2009, 10:43 PM	#13
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,699	what is above isn't horrible, but it isn't what you posted first, which was push/pull/legs/repeat - which is what I said seemed like a lot. Anyway, for what you have above, I would leave the leg days. I would drop an exercise from the upper body days. I would also periodize the heavy movements so that you aren't just grinding them out over 5 sets each week - instead ramp up, back off, rinse, spit, repeat. Also, you have "vertical day" yet you do DB presses and you have "horizontal day" yet you do arnold presses. i would work on better classifying your lifts so that you can properly structure things. 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

02-21-2009, 03:03 PM	#16
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	Skib, there's no particular need to "switch it up" every six weeks. At the moment, you are cutting. Your focus is "retain muscle", not "stimulate new growth". That being said, I like to keep the heavy compounds, but vary the "second" movements a bit, the workout order and sometimes the rep range, slightly. For example, ham dominant day, which for me was yesterday and I'm cutting, too. This was my workout: RDLs: 5x135, 5x155 (warmups), then the work sets: 5x185, 5x185, 5x185, 5x185, 5x185 I then did some random stuff for the "second" movement, because I was showing someone how to train hams: Pull throughs, 2x10 Bosu ball GHRs: 1x8 SHELC: 2x12 Quads: I'm off front squats because my ribcage is bugging me, so I did this: Sissy squats supersetted with the top half of leg extensions: 3x8 each I finished the workout with 3x8 close grip bench, which is NOT a heavy movement for me and it seems to help my bench if I do these once a week. I did warmups with the bar, then 65 lbs, then work sets with 75 lbs. Next time I have ham dominant day, if my neck isn't bugging me and I'm not showing someone how to train hams, I'll probably do the RDLs as before, then 3x8 GHRs and 3x12 front squats. At some point in the near future I'll ditch the tricep work - I'll be too lean and too underfed to work arms directly anymore. For upper days, at the moment I'm doing this, for example, for vertical push pull: 5x5 t-bars, 80 lbs 5x5 low incline bench, 95 lbs (my bench sucks) 3x8 one-arm rows 3x8 low incline dumbbell press I may do the t-bars, then the bench, and next workout do the bench followed by the t-bars. Another option is "set of t-bars, set of bench" in antagonist pairs, or start with bench because I'm shitty on it and would prefer to do it while fresh - but train the dumbbell work in antagonist pairs. Next week I'll drop down to 4x5 for the heavy work, then probably 3x5 a week after that. It's more important to keep the iron on the bar than it is to keep up my training volume. I do like to do one barbell and one dumbbell movement when possible, which I see you like to do as well. Does this help? 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.

02-21-2009, 04:22 PM	#17
Skib Registered User Join Date: Apr 2003 Location: London, Ontario, Canada Posts: 816 Photos: 1	yeah that's awesome I'm getting some ideas already... today I did: incline DB press with bent over BB rows (overhand grip) as antagonist pairs 3x8 pull ups (overhand grip) 3x12 with standing arnies 3x8 as antagonist pairs then finished with unilateral flat DB press 2x12 and unilateral cable rows 2x12 not as antagonist pairs i used heavy weights but i've been training 5x5 a lot for the past 6 weeks so decided to have a lighter week this week I think I'll be just fine with my training... now it's time to focus on my diet which i think is fairly in check for the most part... my weakness is when the weekend rolls around and i go home to see my gf, the boys and to enjoy mom's home cooked meals :P thanks for the input guys... "Everybody wanna be a bodybuilder, but don't nobody wanna lift no heavy-ass weight!" - Ronnie Coleman

02-21-2009, 07:38 PM	#18
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,699	"Strength training is such a mess and so full of garbage for the sake of commercialization that everyone thinks they need to change their routine every six weeks." -Dr. Ken Leistner 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

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