Lifting Routine

[barc77]

Hey Guys,
I have been checking out this site on and off for a couple weeks and decided to go ahead and sign up. I linked here from another site, the pumping station. My first question is this........
Has anyone out there used the intermediate routine listed on the pumping station, and if so how were the results? I have been lifting for about 6 months now and have put on some muscle and have been seeing good strength improvements. But during that time I was not using any specific program, just using a pyramid system and uping the weight used every month or so. I am in week 6 of the pumping station routine, and wondered what to do after week 6, cycle through again, or try to add in heavy weight/low reps for a week or 2 to add variation? Any advice or comments would be appreciated.

Thanks

 

[Scotty the Body]

Welcome to IM barc77!!
I haven't seen the Pumping Stations routine, whats it like?

There is a routine on the main IM site as well or you could come up with something totaly new if you want.

 

[Arnold]

can you post their routine here?

 

[barc77]

The routine starts with the first week first set using 55% ORM x 12 reps, set 2 60% x10, set 3 60% x 10, set 4 65% x8, set 5 65%x6. Each week the % of ORM increase but the reps stay the same. In week 5 and 6 the set are 70% x 12, 75% x 10, 75% x 10, 80%x 8, and 80% x 6. They have 5 sets for bench, squats, bent over rows, 4 sets for leg extensions, and 3 sets for smaller muscles like tris and bis. They have chest, tris, and bis on one day, and legs, back, lats, and shoulders on the other day, doing each routine 2 times a week. It is alot more clear and in a spread sheet form on the site. I can post the link if anyone wants (is that legal on here? I don't want to get kicked out on my first day)
Thanks for the welcome and the quick responces.

 

[mick01]

Sounds like a standard periodized (sp) routine. Many people have success with this method.

Its too complicated for me...

I just squat till I vomit!

Mick

 

[blargh]

If you're making good gains, why not just ride it out? If you're happy with your current progress, keep at it until you plateau, then try something else.

 

[barc77]

Thank for the advice everyone......
I guess I will just stick with it till I stop seeing improvements. At what point do you think that each muscle group 2 times a week is to much? When I have trouble finishing sets with out a spot? At this point I have needed a spot on the last one or 2 reps of my last set on some excercises. I would rather get a spot than sacrafice form. Would this indicate good hard lifting or could I be on the verge of overtraining? I am trying to soak up as much info as I can. I love lifting, but want to do it as effectively as possible.

Barc77