haha that one looks intense. too intense haha. man, have you seen gains from taking a week off in the past? the first week back is gonna be brutal lolMight try this one
Advanced bodyweight routine
I just tried a pistol squat LOL, but I can't even do them because my hamstrings are to tight after running 2miles uphill(bridge).
Fightingfan
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[QUOTE="Fightingfan"]haha that one looks intense. too intense haha. man, have you seen gains from taking a week off in the past? the first week back is gonna be brutal lol In terms of gains no. In terms of weight lose yup. I'm at my desired weight(185lbs), but I still have some excess "adipose tissue" :P. I don't have abs or at least not all my abs are visible(only the top two). Guess I could lose some more weight but I don't really know where because the only "extra" fat I have is on my thighs and maybe my waist. I'm a size 32(81cm)American, not big so I guess I got some extra weight hiding somewhere.Might try this one
Advanced bodyweight routine
I just tried a pistol squat LOL, but I can't even do them because my hamstrings are to tight after running 2miles uphill(bridge).
pygmahia5
Thinkin' about that workout I can do everything besides maybe the leg raises. The exercise doesn't look hard but that form I saw on youtube looks killer.
Well I am no body builder though I will say my is strong and very healthy, however I am working on my BA degree in Nutritional Science and I am seeing a lot of misused nutritional information, especially with Carotene, and Whey protein. If anyone has any specific question regarding that aspect, I would be more than happy to help.
damm i wish i came onto gamespot earlier i love me a workout thread and now i'm posting on the 3rd page.
Ok TC let me tell you that you sound like me at the beggining of the year (early january)i was 6'1'' and plateaued at 184 pounds at about 7% body fat.
I Then borrowed a book off my older brother who was an amateur bodybuilder when he was younger it was called "The Matrix Principle" look it up it uses light weights but complex sets that hit and exhaust every single muscle fiber in the different groups.
The most basic exercise at begginer level would be this, say we are doing bench press and your maximun BP in 1 rep is 200 pounds, so you only use 50% so you put 100 pounds on the bar.
Then you do 5 normal reps then on the 5th rep you bring the bar down and only do 5 reps going half up and down again, then on the 5th rep you stop at the half way point and do 5 more reps just going half up.
Then after them you bring the bar down again and do 5 more reps.
Then you rest about 30 secs and move onto another exercise, then do that and rest 30 secs and do another then rest for 3 minutes and do another 2 sets with 3 minutes rest in between the exercises.
Thats the most basic one, and it may sound pretty weird or bad at first but let me tell you it truely helped me out greatly.
As i said i was 184 pounds and completely plateued and using the book and following every workout to the tee and changing to the next stage after about every 4 weeks with a steady diet i went from 184 pounds to now 218 pounds and tho i'm anout 14% body fat now thats a huge gain in lean muscle
Plz do tell. hat is this misguided research in whey protein. I'm interested.Well I am no body builder though I will say my is strong and very healthy, however I am working on my BA degree in Nutritional Science and I am seeing a lot of misused nutritional information, especially with Carotene, and Whey protein. If anyone has any specific question regarding that aspect, I would be more than happy to help.
mexicangordo
You can't gain 15lbs of pure muscle in a month and a half. Even with anabolic steroids that would be a difficult task in 6 weeks...this is the guy that said you can only expect to gain 5 pounds of muscle a year...
i saw that video after i gained like 15 pounds of muscle in a month and half. dudes a joke. he's so dogmatic and close minded. he's just silly.
Phaze-Two
another question: to the people saying to take a week off, have you done it in the past and seen good results? pygmahia5I usually take a week off lifting every 5 weeks, It really helps your muscles recover completely especially it helps with back and leg muscles, Also you should find you'll have more energy and push for those last few reps after taking a week off, If it doesnt help you, then you need a new workout routine
another question: to the people saying to take a week off, have you done it in the past and seen good results? pygmahia5Look at it this way. Every week you work out let's say you gain +1 fitness point, but you also gain +1 fatigue point. After several weeks you'll have made gains, but also have become increasingly more tired....but by taking a week off you most likely keep your fitness adaptations whilst dissipating accumulated fatigue. Thus starting the cycle again and having a net gain.
another question: to the people saying to take a week off, have you done it in the past and seen good results? pygmahia5Yes. I do it after every 8 weeks or so. Training may seem physical, but it's actually mostly mental. Even though your body may not be sore after a while, your mind can be fatigued. It's really to rest the mind.
[QUOTE="pygmahia5"]another question: to the people saying to take a week off, have you done it in the past and seen good results? The_ZoidLook at it this way. Every week you work out let's say you gain +1 fitness point, but you also gain +1 fatigue point. After several weeks you'll have made gains, but also have become increasingly more tired....but by taking a week off you most likely keep your fitness adaptations whilst dissipating accumulated fatigue. Thus starting the cycle again and having a net gain.
If you work out different muscle groups daily then you should have at least 4 days between working out the same muscles. You don't need a whole week of no exercise.....
If you think you're plateauing then try doing a deload or having a week of some active recovery. Make sure you're sleeping plenty and getting lots of clean good food. Try brisk walking or swimming for some good recovery exercises. I recommend against protein powder in exchange just eat whole foods and lots of meat. Lift heavy 3-4 times a week, total body everyday but put your prime focus to one area. For example you may squat and press in the same day but mainly focus on setting a new PR in one of them. Stretch before and after. Lift for speed and power, as the saying goes speed kills.
Look at it this way. Every week you work out let's say you gain +1 fitness point, but you also gain +1 fatigue point. After several weeks you'll have made gains, but also have become increasingly more tired....but by taking a week off you most likely keep your fitness adaptations whilst dissipating accumulated fatigue. Thus starting the cycle again and having a net gain.[QUOTE="The_Zoid"][QUOTE="pygmahia5"]another question: to the people saying to take a week off, have you done it in the past and seen good results? StealthMonkey4
If you work out different muscle groups daily then you should have at least 4 days between working out the same muscles. You don't need a whole week of no exercise.....
No true in the slightest, while your muscles get a break what about your CNS? That gets worn out after weeks of pushing yourself.I've taken a week off every 6 weeks or so and I always come back stronger and ready to go. You're lifting for the long term not 12 weeks, taking 1 week off won't hamper your gains whatsoever, I'd go as far to say NOT taking a week off would screw you in the long run.edit2: Make sure you take care of your joints and get your shoulders and hips really flexible.
edit3: pushups and pullups are vastly underrated IMO. Do lots of those for volume. Make your goal 100 pullups no matter how many sets.
There are all sorts of things you could try. Switch to a full body workout done three times a week, or an upper/lower split, or any other variation you can think of. I like to switch to an entirely different routine every three months, just to keep it fresh and make the muscles work in ways they're not accustomed to.
Try different exercises - switch from barbell bench presses to dumbell, replace squats with walking lunges, replace french presses with close-grip bench press, etc.
Another thing you can do if you've been working out steady for a long period of time is to just take an entire week off and let your body rest up and recover 100%.
And sometimes when you hit a plateau it just means you're not eating enough protein. Take another protein shake each day, or try some of that Casein protein before bed.
And switching to a different routine every 3 months is EXACTLY what kills progress. Beginners need consistency. I could see doing floor presses in exchange for the bench press if your shoulder hurts but any other reason is silly to me.There are all sorts of things you could try. Switch to a full body workout done three times a week, or an upper/lower split, or any other variation you can think of. I like to switch to an entirely different routine every three months, just to keep it fresh and make the muscles work in ways they're not accustomed to.
Try different exercises - switch from barbell bench presses to dumbell, replace squats with walking lunges, replace french presses with close-grip bench press, etc.
Another thing you can do if you've been working out steady for a long period of time is to just take an entire week off and let your body rest up and recover 100%.
And sometimes when you hit a plateau it just means you're not eating enough protein. Take another protein shake each day, or try some of that Casein protein before bed.
Jackc8
[QUOTE="Jackc8"]And switching to a different routine every 3 months is EXACTLY what kills progress. Beginners need consistency. I could see doing floor presses in exchange for the bench press if your shoulder hurts but any other reason is silly to me. But he is not a beginner. His body should be already used to lifting weights. After a long time of lifting I heard you can change your routine every month. Especially if you see no progress and get bored with it.There are all sorts of things you could try. Switch to a full body workout done three times a week, or an upper/lower split, or any other variation you can think of. I like to switch to an entirely different routine every three months, just to keep it fresh and make the muscles work in ways they're not accustomed to.
Try different exercises - switch from barbell bench presses to dumbell, replace squats with walking lunges, replace french presses with close-grip bench press, etc.
Another thing you can do if you've been working out steady for a long period of time is to just take an entire week off and let your body rest up and recover 100%.
And sometimes when you hit a plateau it just means you're not eating enough protein. Take another protein shake each day, or try some of that Casein protein before bed.
achilles614
[QUOTE="achilles614"][QUOTE="Jackc8"]And switching to a different routine every 3 months is EXACTLY what kills progress. Beginners need consistency. I could see doing floor presses in exchange for the bench press if your shoulder hurts but any other reason is silly to me. But he is not a beginner. His body should be already used to lifting weights. After a long time of lifting I heard you can change your routine every month. Especially if you see no progress and get bored with it. That makes sense. Your muscles start to remember the state they are in after a while. That's why it's called muscle memory. I would imagine that the more you train, the easier it is for your body to remember what it's like to be in the shape a person puts it in. That's also probably why muscle confusion is so popular with workout programs like P90x.There are all sorts of things you could try. Switch to a full body workout done three times a week, or an upper/lower split, or any other variation you can think of. I like to switch to an entirely different routine every three months, just to keep it fresh and make the muscles work in ways they're not accustomed to.
Try different exercises - switch from barbell bench presses to dumbell, replace squats with walking lunges, replace french presses with close-grip bench press, etc.
Another thing you can do if you've been working out steady for a long period of time is to just take an entire week off and let your body rest up and recover 100%.
And sometimes when you hit a plateau it just means you're not eating enough protein. Take another protein shake each day, or try some of that Casein protein before bed.
MgamerBD
If you reach a plateau, it's clear that you have to switch out your workout, go from low reps and heavy weight to the opposite.
Do dropsets, supersets, partial reps, cheat reps.... Thousands of possibilities to break that plateau.
ALso make sure that your protein intake is high enough.
[QUOTE="achilles614"][QUOTE="Jackc8"]And switching to a different routine every 3 months is EXACTLY what kills progress. Beginners need consistency. I could see doing floor presses in exchange for the bench press if your shoulder hurts but any other reason is silly to me. But he is not a beginner. His body should be already used to lifting weights. After a long time of lifting I heard you can change your routine every month. Especially if you see no progress and get bored with it. yea i've heard that too. i've decided to take a week off and change my routine. :) hopefully i see results lol.There are all sorts of things you could try. Switch to a full body workout done three times a week, or an upper/lower split, or any other variation you can think of. I like to switch to an entirely different routine every three months, just to keep it fresh and make the muscles work in ways they're not accustomed to.
Try different exercises - switch from barbell bench presses to dumbell, replace squats with walking lunges, replace french presses with close-grip bench press, etc.
Another thing you can do if you've been working out steady for a long period of time is to just take an entire week off and let your body rest up and recover 100%.
And sometimes when you hit a plateau it just means you're not eating enough protein. Take another protein shake each day, or try some of that Casein protein before bed.
MgamerBD
[QUOTE="Jackc8"]And switching to a different routine every 3 months is EXACTLY what kills progress. Beginners need consistency. I could see doing floor presses in exchange for the bench press if your shoulder hurts but any other reason is silly to me.Agreed on both this and the point about your nervous system. Muscle confusion and other bullcrap really actually hurts more than helps. Why would you keep switching things when you're still improving them? brb gaining 10lbs on squat every week but confusing muscle by stopping to do leg press instead. Don't fix what's not broken.There are all sorts of things you could try. Switch to a full body workout done three times a week, or an upper/lower split, or any other variation you can think of. I like to switch to an entirely different routine every three months, just to keep it fresh and make the muscles work in ways they're not accustomed to.
Try different exercises - switch from barbell bench presses to dumbell, replace squats with walking lunges, replace french presses with close-grip bench press, etc.
Another thing you can do if you've been working out steady for a long period of time is to just take an entire week off and let your body rest up and recover 100%.
And sometimes when you hit a plateau it just means you're not eating enough protein. Take another protein shake each day, or try some of that Casein protein before bed.
achilles614
[QUOTE="achilles614"][QUOTE="Jackc8"]And switching to a different routine every 3 months is EXACTLY what kills progress. Beginners need consistency. I could see doing floor presses in exchange for the bench press if your shoulder hurts but any other reason is silly to me.Agreed on both this and the point about your nervous system. Muscle confusion and other bullcrap really actually hurts more than helps. Why would you keep switching things when you're still improving them? brb gaining 10lbs on squat every week but confusing muscle by stopping to do leg press instead. Don't fix what's not broken. what do you think of working out each muscle once a week vs twice a week?There are all sorts of things you could try. Switch to a full body workout done three times a week, or an upper/lower split, or any other variation you can think of. I like to switch to an entirely different routine every three months, just to keep it fresh and make the muscles work in ways they're not accustomed to.
Try different exercises - switch from barbell bench presses to dumbell, replace squats with walking lunges, replace french presses with close-grip bench press, etc.
Another thing you can do if you've been working out steady for a long period of time is to just take an entire week off and let your body rest up and recover 100%.
And sometimes when you hit a plateau it just means you're not eating enough protein. Take another protein shake each day, or try some of that Casein protein before bed.
The_Zoid
[QUOTE="achilles614"][QUOTE="Jackc8"]And switching to a different routine every 3 months is EXACTLY what kills progress. Beginners need consistency. I could see doing floor presses in exchange for the bench press if your shoulder hurts but any other reason is silly to me.Agreed on both this and the point about your nervous system. Muscle confusion and other bullcrap really actually hurts more than helps. Why would you keep switching things when you're still improving them? brb gaining 10lbs on squat every week but confusing muscle by stopping to do leg press instead. Don't fix what's not broken.Are you saying P90x doesn't actually work?There are all sorts of things you could try. Switch to a full body workout done three times a week, or an upper/lower split, or any other variation you can think of. I like to switch to an entirely different routine every three months, just to keep it fresh and make the muscles work in ways they're not accustomed to.
Try different exercises - switch from barbell bench presses to dumbell, replace squats with walking lunges, replace french presses with close-grip bench press, etc.
Another thing you can do if you've been working out steady for a long period of time is to just take an entire week off and let your body rest up and recover 100%.
And sometimes when you hit a plateau it just means you're not eating enough protein. Take another protein shake each day, or try some of that Casein protein before bed.
The_Zoid
Mix it up every 3 weeks. Mix up your food every 3 weeks.
Are you saying P90x doesn't actually work?BranKetraNo, but I will say that Tony Horton seems to be full of it and just wants to sell a product. It looks like it works because the people doing it for the most part never get off their asses in the first place. All the magic of p90x is in the diet program anyway. Let's see them get abs on a calorie maintenance or surplus.
[QUOTE="pygmahia5"] what do you think of working out each muscle once a week vs twice a week? The_ZoidTwice a week would be better, as once a week muscle blasting is more akin to juicers and such that can handle stress like that. I disagree. I done 5-day split, one body part a week and I already told you what supplements I take. What you're saying gives everyone who can handle that without juice a bad rep.
Just because something is too much for you doesn't mean it's the same for everyone else.
[QUOTE="BranKetra"]Are you saying P90x doesn't actually work?The_ZoidNo, but I will say that Tony Horton seems to be full of it and just wants to sell a product. It looks like it works because the people doing it for the most part never get off their asses in the first place. All the magic of p90x is in the diet program anyway. Let's see them get abs on a calorie maintenance or surplus. So, have you ever done it?
I disagree. I done 5-day split, one body part a week and I already told you what supplements I take. What you're saying gives everyone who can handle that without juice a bad rep.I never said it was bad, just not quite optimal for most. Everything works to a point. When you get to that point those kind of splits do a number to your nervous system and joints. Five days a week of heavy weight is far too taxing for most.Just because something is too much for you doesn't mean it's the same for everyone else.
BranKetra
So, have you ever done it?BranKetraSure haven't. But I prefer not to do cardio for the most part.
hows this? I got it from a pretty reputable source. i think ill see pretty good gains from this one. it doesn't have hammer curls though :( which i love.
DAY 1 - Chest, biceps, shoulders
A Flat BB bench press - w 4x5-8 / 120
B Incline DB bench press - 3x8-12 2010 90
C Incline DB flys - 3x8-12 2020 60
D Military press - w 4x5-8 / 75
E Chinups - w 4x5-8 / 75
F DB preacher curls - 3x8-12 2120 60
--
DAY 2 - Lower body hip dominant
A Deadlift - w 5x3-5 / 180
B1 Front squats - w 4x5-8 / 45
B2 Leg curls - w 4x5-8 2011 45
C1 Seated calf raises - w 2x12-20 3211 30
C2 Cable crunches - 2x12-20 2121 30
--
DAY 3 - Back, triceps
A Pullups - w 3x8-12 / 90
B Bent-over BB rows - w 4x5-8 / 90
C1 DB rows - 3x8-12 2010 45
C2 Upright rows - 3x8-12 2021 45
D Parallel bar dips - w 4x5-8 21X1 90
E DB overhead extensions - 3x8-12 2110 60
--
DAY 4 - Lower body quad-dominant
A Squat - w 4x8-12 / 180
B1 Romanian deadlifts - w 3x8-12 3020 45
B2 Split squats - 3x8-12 / 45
C1 Standing calf raises - w 4x6-10 52X1 30
C2 Hanging leg raises - 4x8-12 3010 30
I never said it was bad, just not quite optimal for most. Everything works to a point. When you get to that point those kind of splits do a number to your nervous system and joints. Five days a week of heavy weight is far too taxing for most.[QUOTE="BranKetra"] I disagree. I done 5-day split, one body part a week and I already told you what supplements I take. What you're saying gives everyone who can handle that without juice a bad rep.
Just because something is too much for you doesn't mean it's the same for everyone else.
The_Zoid
So, have you ever done it?BranKetraSure haven't. But I prefer not to do cardio for the most part. I know you didn't say it was bad. You've been saying that you need to be juicing to be able to handle it. I guess I wasn't clear enough. That's what my problem is. As for P90x, since you haven't done it, it's hard to take your opinion seriously. Like a person who never lifts weights then says it's easy to get big. Unless you've been learning from the best or lifting as the best, you can't just go around saying "this is good" or "this is impossible" unless it's established one way or the other. I mean, you can if you want to. But it makes the people your talking about look bad to beginners and it makes you look bad to people who have actually done the stuff and don't fall under your assumed laziness on their part.
hows this? I got it from a pretty reputable source. i think ill see pretty good gains from this one. it doesn't have hammer curls though :( which i love.
DAY 1 - Chest, biceps, shoulders
A Flat BB bench press - w 4x5-8 / 120
B Incline DB bench press - 3x8-12 2010 90
C Incline DB flys - 3x8-12 2020 60
D Military press - w 4x5-8 / 75
E Chinups - w 4x5-8 / 75
F DB preacher curls - 3x8-12 2120 60
--
DAY 2 - Lower body hip dominant
A Deadlift - w 5x3-5 / 180
B1 Front squats - w 4x5-8 / 45
B2 Leg curls - w 4x5-8 2011 45
C1 Seated calf raises - w 2x12-20 3211 30
C2 Cable crunches - 2x12-20 2121 30
--
DAY 3 - Back, triceps
A Pullups - w 3x8-12 / 90
B Bent-over BB rows - w 4x5-8 / 90
C1 DB rows - 3x8-12 2010 45
C2 Upright rows - 3x8-12 2021 45
D Parallel bar dips - w 4x5-8 21X1 90
E DB overhead extensions - 3x8-12 2110 60
--
DAY 4 - Lower body quad-dominant
A Squat - w 4x8-12 / 180
B1 Romanian deadlifts - w 3x8-12 3020 45
B2 Split squats - 3x8-12 / 45
C1 Standing calf raises - w 4x6-10 52X1 30
C2 Hanging leg raises - 4x8-12 3010 30
pygmahia5
On your first post, you said you were doing heavy weight low reps and you wanted to switch the rep-to-weight ratio around. I'm guessing you have it in set-rep format (4x5-8=4 sets of 5 to 8 reps each). If that's correct, you still have some with low reps. From what I hear, 1-6 is the low range and 8-12 is good for a moderate weight. It's higher in reps, so it won't be as taxing on your muscles as lower rep/higher weight, but it's still good. Lately, I've been doing everything 3x8 at a high-moderate weight. So on my last set, I'll be really going at it to get those last reps in.
According to what I learned from Rippetoe, if you are going to do a 5x5 or something similar, then you should only have one per workout. Then again, he wasn't talking light weights high reps.
I noticed you have a 4-day plan, but I don't know how you're splitting them up or if it's just Mon-Thur. As far as working out goes, in general, I hear it's good to let body parts rest for 48 hours before exercising them again, which leads me to the next point. In my experience, correct deadlifts and squats work the entire legs and the back to a certain extent. When I do Romanian deadlifts, they tend to work my hamstrings and lower spinal erector muscles more than squats or normal deadlifts isolate those areas. As I said before, squats and deadlifts work the entire legs and part of the back. Squats in particular also work the abdominals a bit. Keep that in mind, so when your lower back muscles starts to tighten up, you know why.
I'm not too sure about your upper body workouts. They don't seem bad. I've just never done that exact one. I've been doing wide grip pullups for shoulders and lats and some other things.
For biceps, I stick with dumbells and cable curls. Hammer curls, Skull crushers, and rope pressdowns for triceps. I superset arm workout, so I get done fast but it works. Chest workout seems good. I've been doing incline bench, cable chest extensions, and dumbell flat bench. Cable chest extensions in particular have been a good addition to my workouts. Just a tip.
I still have a lot to learn, but this is a little bit of the things I've learned from training with other people, hearing their opinions on things, and training on my own. I hope this helps.
If you have the tolerance to train that way, more power to you. I just tend to sway away because the vast majority will not achieve optimal results that way. And I'm just not a fan of those kinds of magic bullet programs. People gaining strength on p90x probably had none to start with, people losing fat on it wouldn't even need the exercise program. Great beginner program, worthless for an already trained individual who has dietary knowhow.The_Zoidthankyou my thoughts exactly, P90x is set out for begginers that have no idea what their doing and if put on any decent workout and diet could get the gains they want wehter it be P90 or not. As i said before i'd reccomend "The Matrix principle" lifting programs as it is designed originally for body builders that had hit plateaus and for sportsmen for strength gains with higher muscular endurance.
If you have the tolerance to train that way, more power to you. I just tend to sway away because the vast majority will not achieve optimal results that way. And I'm just not a fan of those kinds of magic bullet programs. People gaining strength on p90x probably had none to start with, people losing fat on it wouldn't even need the exercise program. Great beginner program, worthless for an already trained individual who has dietary knowhow.The_ZoidYeah, right.
[QUOTE="The_Zoid"]If you have the tolerance to train that way, more power to you. I just tend to sway away because the vast majority will not achieve optimal results that way. And I'm just not a fan of those kinds of magic bullet programs. People gaining strength on p90x probably had none to start with, people losing fat on it wouldn't even need the exercise program. Great beginner program, worthless for an already trained individual who has dietary knowhow.BranKetraYeah, right.Either way I'm not paying for something I can achieve equal or superior results to on my own with information I can get for free. Tony Horton has a bias and wants to sell a product. I would rather do my own research and form my own objective opinions. And that would be that it is just a diet/workout video for the everyman and not something anyone seriously interested in the field of bodybuilding and fitness would use.
Yeah, that's fine. Anyway, if you think you have to juice to do a 5 day split, that's your opinion. Even if it's wrong. BranKetraI said 5 a day splits are usually what steroid users usually do. I didn't say drugs were necessary to do those splits. I was saying that more often than not a drug user's routine's are not applicable for optimal results in natural trainees. You can do whatever split you want as long as the results are satisfactory. I was speaking specifically of his situation, which I didn't believe would be best.
[QUOTE="BranKetra"]Yeah, that's fine. Anyway, if you think you have to juice to do a 5 day split, that's your opinion. Even if it's wrong. The_ZoidI said 5 a day splits are usually what steroid users usually do. I didn't say drugs were necessary to do those splits. I was saying that more often than not a drug user's routine's are not applicable for optimal results in natural trainees. You can do whatever split you want as long as the results are satisfactory. I was speaking specifically of his situation, which I didn't believe would be best. Fair enough.
first off, i HAVE asked a bodybuilding forum but i am getting NO replies.
I have reached a plateau. i've been doing this 5 day split with heavy weights and low reps. obviously its time to do light weights and high reps. Scooby from scoobysworkshop.com says to do this 3 weeks heavy weight and 1 week light weight. he says he does that ALL the time. with the same plan.
should i just that? or should i completely change how i order my week? maybe super set it?
i need some advice because there are WAY too many options.
my week is like this
monday: Chest
Tuesday: Back
Wednesday: Legs
Thursday: Shoulders
Friday: arms
Sat-Sun: rest
pygmahia5
Switch up your days and the exercises you do. Meaning, don't do chest on every Monday, switch it to a Tuesday or any other day. Any sort of routine and your body gets used to what you're doing and you hit a plateau. You need to mix up days and eventually do different exercises.
[QUOTE="pygmahia5"]
first off, i HAVE asked a bodybuilding forum but i am getting NO replies.
I have reached a plateau. i've been doing this 5 day split with heavy weights and low reps. obviously its time to do light weights and high reps. Scooby from scoobysworkshop.com says to do this 3 weeks heavy weight and 1 week light weight. he says he does that ALL the time. with the same plan.
should i just that? or should i completely change how i order my week? maybe super set it?
i need some advice because there are WAY too many options.
my week is like this
monday: Chest
Tuesday: Back
Wednesday: Legs
Thursday: Shoulders
Friday: arms
Sat-Sun: rest
Chutebox
Switch up your days and the exercises you do. Meaning, don't do chest on every Monday, switch it to a Tuesday or any other day. Any sort of routine and your body gets used to what you're doing and you hit a plateau. You need to mix up days and eventually do different exercises.
Thats not entirely true. Ive been doing my same workout plan for a few months now, and I have yet to hit a plateau.[QUOTE="pygmahia5"]
first off, i HAVE asked a bodybuilding forum but i am getting NO replies.
I have reached a plateau. i've been doing this 5 day split with heavy weights and low reps. obviously its time to do light weights and high reps. Scooby from scoobysworkshop.com says to do this 3 weeks heavy weight and 1 week light weight. he says he does that ALL the time. with the same plan.
should i just that? or should i completely change how i order my week? maybe super set it?
i need some advice because there are WAY too many options.
my week is like this
monday: Chest
Tuesday: Back
Wednesday: Legs
Thursday: Shoulders
Friday: arms
Sat-Sun: rest
Switch up your days and the exercises you do. Meaning, don't do chest on every Monday, switch it to a Tuesday or any other day. Any sort of routine and your body gets used to what you're doing and you hit a plateau. You need to mix up days and eventually do different exercises.
Thats not entirely true. Ive been doing my same workout plan for a few months now, and I have yet to hit a plateau. everyones body is different, simple as thatSo what's with all this creatine talk? Is everyone just lifting for looks and not performance?
Also, anyone know anything about 1 legged squats instead of classic back squats? The physical therapist aide I was working with was talking about max squat weight lost through the back as the limiting factor. Makes sense since no one squats with their back upright. Michael boyle puts it quite well [html]http://www.t-nation.com/free_online_article/sports_body_training_performance/build_bigger_legs_one_at_a_time&cr=[html/] but I have not seen any scientific evidence to back it up. Any experience?
Rep ranges look alright. Exercise selection is pretty darn good. Only thing I really don't like is the splits. For example....on chest, bicep, shoulder day you're doing flat bench. Mostly a tricep move, and incline dumbell again lots of tricep and of course military. Chinups overlap with back moves and all back moves on your back and tricep day all use biceps as a secondary pulling muscle. Push/pull 2x a week I think would work better by grouping up things like presses, extensions, and dips together and pulling moves like deadlift, rows, and curls together, and a leg day. I don't think you can get proper recovery working those muscles on consecutive days.The_Zoidthat's the thing, they're not to be done consecutively. :)
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