For about 2 months now or so i have been working out using about 12 sets for the big muscles (Chest, Legs, Back) and 6-9 for the smaller groups (Biceps, Triceps, Shoulders) and my body has just grown like crazy (Like scotty said it would). I have never experienced such growth in my life. But my question is with doing this few sets with each bodypart, are the muscles less likely to plateau out and not grow anymore, in which a person would have to switch up their routine? Because I have done the same workout (a four day spilt) for almost 2 months and I go up about 5 pounds a week or 4-8 reps per set. Now once i reach 10 reps on a particular weight i up it five pounds. My diet is pretty good but will i continue to go up like this? And if so should i ever switch around my workout if i continue to grow? Thanks for your help.
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- Thread starter CJMAJOR
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Excellent progress man! 
It is inevitable that your gains will slow, providing you are a natural trainer. When this time comes, instead of switching exercises, in your case i'd say reduce volume. I know it sounds crazy at first, but 12 sets for one bodypart sounds crazy to me! drop down to say 9 sets for large parts and 4-6 for small. I'd also suggest upping calories a little too to ensure you're adding about 0.5-1lb a week.
I personally do about 4 sets for large parts and about 2-3 for smaller. Once you stall on 9 sets, i suggest you reduce volume further and up calories.
If you are progressing in the gym regularly you have NO NEED TO MAKE CHANGES. Why "fix" something that isn't broken? (Clichéd reply, i know)
(the more astute of you will also realise i type "fix". Make of that what you will.)
It is inevitable that your gains will slow, providing you are a natural trainer. When this time comes, instead of switching exercises, in your case i'd say reduce volume. I know it sounds crazy at first, but 12 sets for one bodypart sounds crazy to me! drop down to say 9 sets for large parts and 4-6 for small. I'd also suggest upping calories a little too to ensure you're adding about 0.5-1lb a week.
I personally do about 4 sets for large parts and about 2-3 for smaller. Once you stall on 9 sets, i suggest you reduce volume further and up calories.
If you are progressing in the gym regularly you have NO NEED TO MAKE CHANGES. Why "fix" something that isn't broken? (Clichéd reply, i know
)(the more astute of you will also realise i type "fix". Make of that what you will.)
If you are progressing in the gym regularly you have NO NEED TO MAKE CHANGES. Why "fix" something that isn't broken? (Clichéd reply, i know )
I agree with that but I don't see how keeping the same routine and dropping the volume is gonna help, I could see it if it was the over training that was causing the hault in progress maybe.
I'd change your routine up if your progress stops.
I agree with that but I don't see how keeping the same routine and dropping the volume is gonna help, I could see it if it was the over training that was causing the hault in progress maybe.
I'd change your routine up if your progress stops.
Neil
Registered
The more muscle you build the longer it takes to recover. Keep the volume low and the intesity balls to the wall and you shouldn't have any problems progressing. Although I find a slight variation here and there helps to keep my training fresh which keeps my enthusiasm higher.
Switch one or more of the following every 6-8 weeks...
-overall rep range
-exercise order
-bodypart grouping
-rep speed
-rest between sets
-exercises...not necessarily all, but perhaps one core move
-program...switch to heavy duty, POF, GVT, superset, etc.
This will keep progress more steady as you begin to slow down.
-overall rep range
-exercise order
-bodypart grouping
-rep speed
-rest between sets
-exercises...not necessarily all, but perhaps one core move
-program...switch to heavy duty, POF, GVT, superset, etc.
This will keep progress more steady as you begin to slow down.
Well Gopro I am coming up on 8 weeks cause you recommend a workout switch up for biceps and then one for triceps? What i mean is you recommend to do like 2 excercises for biceps then the next week you do 2 different excercises then the next you do 2 different excercises. Then after 3 weeks you repeat the entire thing. Can you recommend a 3 week set up for both triceps and biceps for me please? Scotty your really familiar with this if Gopro cannot can you please? I just would like to try this set up that some people are trying. Thank you guys for all your help.
CJMAJOR
CJMAJOR
I'm in a rush, but tomorrow I will post for you my 3 week cyclical training pattern which involves not so much different exercises as much as different training techniques to work every possible muscle fiber as well as increase growth hormone and other growth factors.
Look for it!
Look for it!
Week 1...Power...
-barbell curl...3 x 6-8
-alternate dumbell curl...3 x 6-8
-cg bench press...3 x 4-6
-skull crush...2 x 6-8
-overhaed dumbell extension...2 x 6-8
Week 2...Rep Range...
-barbell curl...2 x 6-8
-alternate dumbell...2 x 10-12
-dumbell preacher curl...2 x 12-15
-cg bench press...3 x 6-8
-skull crush...2 x 8-10
-pushdowns...2 x 12-15
Week 3...Shock...
-preacher curl/barbell curl superset...1 x 8-10 each
-lying overhead cable curl/supinating dumbell curl...1 x 8-10 each
-regular cable curl dropset...1 x 8-10, drop weight, 8-10
-pushdowns/cg bench press superset...2 x 8-10 each
-reverse pusdown/ skull crush superset...1-2 x 8-10 each
-single arm pushdown dropset...1 x 8-10, drop weight, 8-10
This is a basic 3 week cycle using basically the same exercises from week to week. Unless you have 5+ years training under your belt, keep the exercises similar week to week, but experiment with the order if you wish. The more advanced can switch up exercises every week if they wish.
Wanna grow? Try it. I dare you!
-barbell curl...3 x 6-8
-alternate dumbell curl...3 x 6-8
-cg bench press...3 x 4-6
-skull crush...2 x 6-8
-overhaed dumbell extension...2 x 6-8
Week 2...Rep Range...
-barbell curl...2 x 6-8
-alternate dumbell...2 x 10-12
-dumbell preacher curl...2 x 12-15
-cg bench press...3 x 6-8
-skull crush...2 x 8-10
-pushdowns...2 x 12-15
Week 3...Shock...
-preacher curl/barbell curl superset...1 x 8-10 each
-lying overhead cable curl/supinating dumbell curl...1 x 8-10 each
-regular cable curl dropset...1 x 8-10, drop weight, 8-10
-pushdowns/cg bench press superset...2 x 8-10 each
-reverse pusdown/ skull crush superset...1-2 x 8-10 each
-single arm pushdown dropset...1 x 8-10, drop weight, 8-10
This is a basic 3 week cycle using basically the same exercises from week to week. Unless you have 5+ years training under your belt, keep the exercises similar week to week, but experiment with the order if you wish. The more advanced can switch up exercises every week if they wish.
Wanna grow? Try it. I dare you!
Actually its for Bi's and Tri's but it could be split up I'm sure.
In the third week you have lying overhead cable curl/supinating dumbell curl. What are each of these I have never heard of them. And what is the difference between regular pushdowns and reverse pushdown? And then one more question. I am doing chest and triceps together and back and biceps together in my current workout. I like this because it makes the workout go fast, with your set up will it still work or do I need to combine both bi/tri's to get the most out of this? Other than that it look very cool and I am going to try it this week. Thank you so much for your help.
Cjmajor
Cjmajor
-Lying cable curl...lie down on a bench with your head closer to the weight stack. Grab a straight bar from the top pully and curl BACK and down behind your head. Straighten your arms completely and repeat. Squeeze tight on the contraction.
-supinating dumbell curls simply means to begin the movement with your palms facing your thighs when your arms are down by your sides. Then as you curl you gradually turns your palms until they are facing you at the top.
-regular pushdown is with palms down...reverse grip is with palms up, like a curl grip.
-you can work your bis and tris on seperate days, yes.
-you are welcome
-biceps first are just my preference. I like the cushion they provide when training tris. But you can do it either way.
-you CAN do a bicep exercise followed by a tricep, but I wrote it that way because most people train bis and tris on seperate days
Has anyone ever done slow dumbbell curls with like a 3-1-3 tempo? I was reading in a book where they said you could grab a weight about 60-70% max and do slow dumbbell curls or just about any arm excercise and slowing raise and lower the weight. This keeps lots of tension on the muscle and makes it work alot harder than regular dumbbell curls. But then i read somewhere where a study was down to see if slow reps built muscle faster than fast reps. And after the study the people doing faster reps where able to build more muscle mass then the people doing the slower reps. Anyone got any info on this?
Originally posted by The_Chicken_Daddy
Like rowing to the neck?
Ouch! I can feel the shoulder impingements already
Where did rowing to the neck come into this discussion? Did you stop taking your medication again Chicken?
Now you are picking on Charles Poliquin...ok, when you are one of the top strength coaches in the entire world...when you have worked with athletes in every sport, from professional sports teams to Olympians, and you get $2000 dollars a pop for doing an hour seminar...then, you can speak..ok...good!
Well gopro I jinked myself. After I started this dang thread I hit mister plateau tonight for chest and triceps. I had been going up in either reps by 2-4 or throwing on more weight but tonight I totally stayed the same on bench. My diet has been bad this week cause of work so that has probably contributed to it. But I guess now its time to change. Its been 8 weeks anyways so I guess its time to change.
For some, who don't have shoulder problems and/or have good flexibility in the shoulder joint, sure, why not. Good upper back exercise. Hey, some people can do behind the neck press and pulldowns with no problem and get great growth from them, some can't. Upright rows always cause my rotators to act up, but others love them.
Maki Riddington
Banned Member
Charles is a great source of info but that doesn't excuse one from questioning what he has to preach.
Just because he says something doesn't mean it's right.
The problem with trainers today is is that they latch onto the so called 'gurus' and lap in what they have to say without stopping to think for themselves or question their statements.
Just because he says something doesn't mean it's right.
The problem with trainers today is is that they latch onto the so called 'gurus' and lap in what they have to say without stopping to think for themselves or question their statements.
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