Two Strength Programs That I Created, Which Is Better?!?!?!

[tenxyearsxgone]

ROUTINE #1 ​

Monday -- Chest/Bi's
Tuesday -- Legs/ Shoulders
Wed -- OFF
Thurs -- Back/Tri's
Friday -- Off
Saturday -- Speed Day (Full Body)

Weeks 1-3

MONDAY

Chest

-Bench- 4x6-8
-Inc.- 2x6
-DB Flyes- 2x8-10

Bi's

-BB Curl- 4x6-8
-DB Curl- 1x8-10
-Hammer- 1x8-10

TUESDAY

Legs

-Squats- 4x6-8
-Leg Press- 2x8-10
-Leg Ext.- 2x8-10
-Leg Curl- 2x8-10

Shoulders

-Military Press- 4x6-8
-Side Laterals- 2x8-10
-Rear Delts- 2x8-10

THURSDAY

Back

-Deadlift- 4x6
-BB Rows- 2x8-10
-WG PullDown- 2x8-10

Tri's

-CG Bench- 4x6-8
-Weighted Dips- 2x8-10
-Push-Downs- 1x8-10

SATURDAY

Speed Day

-Squats- 8x3 (60% of 1RM)
-Deads- 8x3 (60% of 1RM)
-Bench- 8x3 (60% of 1RM)
-Military- 8x3 (60% of 1RM)


NOTE

---> Weeks 4-6 take the reps down to 4-5
---> Weeks 7-9 take the reps down to 2-3
---> Then take a week off to recover and start the program again or continue onto another strength/bodybuilding routine.

*Calves Done M/W/F (4 sets of 90% of 1RM)
**On all first compound movements do 3 warm-up sets 50%/60%/70% of 1RM first with 10reps, 6 reps, 4 reps this is not till exhaustion or any fatigue, just to get blood flowing to the muscles.
***I am making Excel/Word versions of this so one can document progress, let me know if you'd like it to use/view/critique

ROUTINE #2​

This is a program I just put together that has four phases. Phase I is Power, Phase II is Powerbuilding, Phase III is Hypertrohpy, and Phase IV is Active Recovery, or better yet (P), (PB), (H), (AR).

Sunday: Off
Monday: Legs
Tuesday: Chest
Wednesday: Off
Thursday: Back
Friday: Shoulders/Tri's/Bi's
Saturday: Off
Sunday: Repeat

This program is periodization program that focuses on strength and keeps a maintence of hypertrophy. I was tired of gaining muscle mass and not reaping strength benefits. I was as high as 195lbs and could max out on bench at 280lbs, after doing 4 weeks of a powerlifting routine i'm 180lbs and max out 310lbs so far... My current goal is to add some size, get up to about 200lbs of LBM, and be as strong and dense as HELL!!!

I also think this program could work for anyone who wants to gain muscle mass as a priority as you will see. I have not included a scheme for super-setting that would benefit those looking to lose weight as it is not the desire of this program, but i'm assured that GoPro could take this program and tailor it to just about anyones individual needs.

The (P) portion is done in approximately 85-90% of your 1RM. The (PB) portion is done in approximately 80-85% of your 1RM. The (H) portion is done in approximately 70-75% of your 1RM.

Someone looking to gain strength would follow a routine such as this...

Week 1/2 -- (P) (85%-90% of your 1RM)
Week 3/4 -- (PB) (80-85% of your 1RM)
Week 5/6 -- Repeat (P)
Week 7/8 -- (H) (70-75% of your 1RM)
Week 9 -- (AR) (Pyramid of Core Lift 10-8-6-4-10 ... will be explained)

**REPEAT**
A person looking to gain muscle mass/hypertophy in the mixture of myofibrillar/sarcoplasmic region would substitute the weeks of (P) with (H) and inturn put (P) where (H) is...get it?

Attached is an Example of the Workout...If you are more savy than I with Word/Excel Please feel free to setup it so that it looks more coherent...thank you..

TYG






SO those are the two routines...which is better or which should I start this Monday???

Thanks in Advance!

 

[Saturday Fever]

You know I disagree with your beliefs on the myofibrillar/sarcoplasmic bit, but both routines look about the same.

 

[tenxyearsxgone]

SNF These Programs are strength routines, I am not discussing fiber types or types of hypertrophy or the debates on them . . . sooooo back to the routines and keeping thedebate just on that???

Actually they are quite different, especially since Routine 1 adds in a speed day, something you should be familiar with...anyway...any other comments/critiques?

 

[topolo]

they both suck

 

[Saturday Fever]

Excuse me, but YOU mentioned myofibrilliar and sarcoplasmic in this routine. And hence, I'm done with thread.

 

[camarosuper6]

Reading that gave me a headache.

Id say your overcomplicating things. You want strength.... Get plenty of rest, training lower reps, higher weights and pushing failure on core lifts.

Basic is always good.

BTW... FYI being rude to people who were simply commenting on something you wrote is no way to get people to give you an opinion.

 

[tenxyearsxgone]

You know I disagree with your beliefs on the myofibrillar/sarcoplasmic bit, but both routines look about the same.

I wasn't being rude at all... was merely saying there is no justification for that...i only reposted a previous workout where gopro and snf decided to take up most of the thread arguing and fighting about their disagreements on training...

"topolo they both suck "

-- That is rude especially since the intelligant individual has nothing to offer as to why they suck or what he would propose as a better routine.

Secondly, I never understood how you could necessarily complicate working out especially since exercise and physiology journals spend a lot of time studying the effects of various routines, ideaologies etc...Maybe instead of saying its over complicated you should inquire as to why something is layed out in such a way.

The first routine is a linear periodized strength routine with an adapted speed day that I have read many powerlifters used

The second routine is non-linear as it focuse's on Power yet throws in weeks of different rep ranges and exercises to make it non-linear and to break the GAS (general adaption syndrome)

 

[Duncans Donuts]

To break the GAS?

 

[Saturday Fever]

Sounds like some bullshit pseudoscience term to me.

 

[madden player]

...Id say your overcomplicating things...

I agree with this statement. I think it happens alot in this training forum. Maybe I am just dumb?? But some people think that training with weights is rocket science or something. When it comes to gaining strength what ever happened to just lifting big/eating big.?? IMO keeping a simple training log is as complicated as lifting should ever get.

 

[Dale Mabry]

GAS is an actual term, I think he is using improperly though. GAS is a theory, not an actual physiological response.

 

[pmech]

GAS is an actual term, I think he is using improperly though. GAS is a theory, not an actual physiological response.

Well, In my house, GAS means I need to lay off the mexican food, so technically wouldnt that be a physioloigal response?

 

[madden player]

...I wanted to say the samething, but I knew I wouldn't have to wait too long for someone else to do it for me.

 

[Yanick]

GAS = General Adaptation Syndrome

read about it

Something that went hand in hand with GAS when i was reading about it was the SAID (Specific Adaptation to Imposed Demand) principle, which is pretty self explanatory.

What do you mean by strength routines? Is it made for a powerlifter, olympic lifter, someone who just wants to be able to load 3 plates on the bar and press it easily? Also powerlifters don't work bodyparts, they work lifts. That is the mindset i had to get out of when i switched to pl'ing, you aren't doing chest, your working your bench etc (same applies to Oly-ifters but they work the snatch and clean and jerk).

 

[Duncans Donuts]

GAS is the description of the general physiological response. But I don't know what is mean by "break" it.

 

[Yanick]

GAS is the description of the general physiological response. But I don't know what is mean by "break" it.

yea i didn't get that either, just wanted to make the thread more informative for others.

 

[tenxyearsxgone]

Ookay...

1) I understand what everyone it saying about over complicating. However, I am lost as to why either routine is complicated, let alone "over" complicated. All routine one does is lay out a 4 day routine that has a speed day that is used by powerlifters. First couple of weeks are done in a specific rep-range then they successively lower in rep and become closer to one's 1RM. Fairly simple to me? Routine two is a non-linear routine so that the body is kept guessing even more frequently and there is less of a chance to adapt to a specific routine or type of periodization hence the reference to "G.A.S."

2.) My goal was to find out if anyone has used similar routines to either or if by looking at the "simple" programs, what they thought was positive and possibly in need of alteration.

3.)I designed these routines in the mindset of increasing my strength, overall, so that when i eventually went back to a traditional bodbuilding routine I would be lifting heavier weights for the same reps which = bigger muscles. If i do strength programs for 4 to 6 months then come back to a bodybuilding routine and i could bench 225lbs for 3 sets of 8 reps but now i can do the same set/rep scheme but now with 255lbs, which now equals a 13% increase in strength that can now be applied to increasing the size of my muscles through the recruitment of type IIb fast-twitch fibers, as you use slow twitch fibers with lower reps higher % of 1RM training. Does this sort of clarify any inconsistancy or questions? Listen im not here to over complicate things just for friendly discussion, debate and advice. Sometimes some boards take things too far with insults and immaturity, I know this is not one of them.

4.) As far as powerlifting, I like to incorporate the "movements" and ideas without exacting their guidelines. To me, why would I want to bench like a powerlifter? There is no benefit to doing so if you want a bodybuilder's physique. I take the training principles as seen above and in my download's, because i want to increase my strength and power using bodybuilder form, arching my back and using my legs and back to push a movement is of no necessary use to me, in fact its counter-productive. So if you are used to powerlifting then you would be able to appreciate or ate least comment/critique the use of a speed day in a bodybuidling/strength periodization program. My main goal is strength, to increase my 1RM so that when i do more bodybuilder orientated training I will be able to drastically tax my muscle fiber's at a higher rate.

Thanks in advance guys,

TYG

 

[Duncans Donuts]

increasing the size of my muscles through the recruitment of type IIb fast-twitch fibers, as you use slow twitch fibers with lower reps higher % of 1RM training.

Your muscle neurons fire according to the size recruitment principle. The smallest (so called slow twitch) are recruited first, then the intermediate, then the fast. All anaerobic exercise will fatigue these slow twitch fiber first.

As far as your exercise protocols, I don't see anything wrong with what you're doing, or your changing the schedule. I do believe that the muscles adapt to the load, not to the exercise itself. I don't think you need to change your routine at all.

 

[tenxyearsxgone]

Agreed. Thanks Donuts...Being that I have two routines outlined and a third hybrid questioned...if you would download the program and compare it to the first....different periodization and the addition of a speed day on routine 1...could you make a further assesment my breathren... thanks!