Steel 0 #26 March 30, 2005 QuoteQuoteStill makin gains on mine You should not do the same exercizes for each body part from week to week. If you want to make big progress you need to keep changing them up all the time. I think that this method like most is not always true. When you stop making gains, its true that changing your routine around can help you break a plateau. But if you're still making significant gains, you loose more by switching your workout because you don't have a reference point. To expand on that I will give an example. Say on your first flat bench set last week you did 275 for 9 repetitions. Today you are going for 10. You know in your mind that you already did 9 so you believe that if you just push yourself a little bit harder you can get that 10th rep. You're more likely to acheive it. Now say you decided to change it and do 295 as your first set instead or 255 or whatever. You can estimate that 295 for 6 will be about equivalent to 275 for 10 or you can estimate what 255 should be around but it creates more uncertainty. It screws up the mental part of lifting, that part that means you believe you can lift the weight. It could not be overstated that lifting has very significant portion mental. Its not all physical. anyway I think I will head off to lunch now. CheersIf I could make a wish, I think I'd pass. Can't think of anything I need No cigarettes, no sleep, no light, no sound. Nothing to eat, no books to read. Quote Share this post Link to post Share on other sites
Steel 0 #27 March 30, 2005 QuoteMine is whipping my ass!!! I noticed that on the pull-ups and crunches you don't have a predetermined number. You have as many as you can. I think that is good but but from the structure of the rest of you're workout, its clear that your not doing as many as you can. For example on bench press you have 3 set of 12 (135 pounds) with a 60 second rest between sets. If you can do a set of 12 after having done a set of 12, 60 seconds before, that means on the first set of twelve you should have been able to do atleast 15. If you are truly taking MOST NOT ALL of your excises to failure then you won't have two duplicate sets. I say most because there are certain exercises that are not safe to take to failure such as squats or deadlifts.If I could make a wish, I think I'd pass. Can't think of anything I need No cigarettes, no sleep, no light, no sound. Nothing to eat, no books to read. Quote Share this post Link to post Share on other sites
OrangeJumper 0 #28 March 30, 2005 Mine Day 1 morning: Run six miles 45 minutes of Abs Day 1 Afternoon (chest) Flat Bench: 5 Sets Decline Bench: 5 Sets Incline Bench: 5 Sets Dumbbell Flys: 5 Sets Inclined Dumbell Flys: 5 Sets Dips: 4 sets Absx30 minutes Eliptical trainerx30-60 minutes Day 2 morning Run X 6 miles AbsX45 minutes Day 2 afternoon (shoulders and triceps) Military press: 10 sets lateral raises: 5 sets front deltoid raises: 5 sets rear delts: 5 sets shoulder shrugs: 5 sets Close grip bench: 5 sets tricep extensions: 5 sets cable pulls (triceps): 5 sets dumbbell extensions (triceps): 5 sets dips: 5 sets AbsX30 min eliptical trainer 30-60 min Day 3 morning run six miles absX45 minutes day 3 afternoon (back and biceps) bentover rows: 5 sets pull downs (behind the neck): 5 sets one arm dumbbell rows: 5 sets seated rows: 5 sets back extensions (with squat bar): 5 sets one arm preacher curls: 5 sets one arm hammer curls: 5 sets one arm concentration curls: 5 sets reversed grip curls: 5 sets pullups: 3-5 sets absX30 minutes eliptical machine X 30-60min day 4 morning run x six miles abs X 45 minutes day 4 afternoon (legs) Squats: 5-6 sets leg press (super setted with calf extensions): 5 sets leg extensions: 5 sets stiff legged deadlifts: 5 sets hamstring curls: 5 sets donkey press (calf) 10 sets absx30 min eliptical machine 30-60 min repeat to day one for the fifth day of the week and skydive Saturday and Sunday....duuuugh The Original Cabana Boy! Quote Share this post Link to post Share on other sites
ChrisL 2 #29 March 30, 2005 There are no hard and fast rules. Only fast and loose ones. I've been bodybuilding for about 10 years and if I had to point a finger at any one thing that helped me to make big gains besides putting together a solid nutritional plan, its in varying the routine constantly. I'm only one of thousands of bodybuilders that subscribe to this theory, and my own experience backs up my belief. I've seen that this is true. The body is one lazy piece of machinery. Give it a chance to settle into a routine and it will stop growing or gaining strength. Try it for 3 - 4 months and see what happens.__ My mighty steed Quote Share this post Link to post Share on other sites
GTAVercetti 0 #30 March 30, 2005 dude, you are gonna burn out those abs. After a few sets, anymore is jsut causing strain. Why yes, my license number is a palindrome. Thank you for noticing. Quote Share this post Link to post Share on other sites
ChrisL 2 #31 March 30, 2005 45 minutes of abs??!? Can I assume this might include obliques and other core muscles as well or is this all abs?__ My mighty steed Quote Share this post Link to post Share on other sites
garyharbird 0 #32 March 30, 2005 Hey OrangeJumper Do you live in the gym??? :) Gary Quote Share this post Link to post Share on other sites
rhino 0 #33 March 30, 2005 Quote45 minutes of Abs Good ab time! Time to go work out Quote Share this post Link to post Share on other sites Steel 0 #34 March 30, 2005 QuoteThere are no hard and fast rules. Only fast and loose ones. I've been bodybuilding for about 10 years and if I had to point a finger at any one thing that helped me to make big gains besides putting together a solid nutritional plan, its in varying the routine constantly. I'm only one of thousands of bodybuilders that subscribe to this theory, and my own experience backs up my belief. I've seen that this is true. The body is one lazy piece of machinery. Give it a chance to settle into a routine and it will stop growing or gaining strength. Try it for 3 - 4 months and see what happens. I don't dispute what when you get stuck in a plateau its definately a good idea to change your workout. I also do that. But I think its important to notice what is bringing about results. If you're still improving then you already know there is no reason to change. I have been lifting on and off (mostly off) for about ten years. However, I know many bodybuilders who change their routine every week. But none of these guys changing their routine every week can bench squat or deadlift nearly as much as I can. This could be due to genetics or it could be the way they are working out in the end nothing is certain. In any case I try to stick to the advice of people who have accomplished more rather than people who have been trying it longer.If I could make a wish, I think I'd pass. Can't think of anything I need No cigarettes, no sleep, no light, no sound. Nothing to eat, no books to read. Quote Share this post Link to post Share on other sites Squeak 17 #35 March 31, 2005 Minr looks like a 40 somthing out of shape guy sweating his arse offYou are not now, nor will you ever be, good enough to not die in this sport (Sparky) My Life ROCKS! How's yours doing? Quote Share this post Link to post Share on other sites laird 0 #36 March 31, 2005 I suppose you could do that or you could: Monday: 2 to 4 hour session at climbing gym (abs if I feel like it) Tuesday: Run 2 to 4 miles (= to < 10 min mile) Wednesday: Climb local 600ft antenna (take fast way down) Possible cardio if done noticeable like Thursday: upper body (push muscles ie...chest/tri/shoulders) Friday: 2 to 4 hour session at climbing gym (abs if I feel like it) OR just follow these guys around: OpeningShock "Silver" Forum User / Moderator Mar 17, 2005, 2:40 PM Post #1 of 7 (234 views) Copy Shortcut Higher than Mt. Everest.. Can't Post -------------------------------------------------------------------------------- The GLC just finished a straight 10 day ground launching session with two groups. Both groups made over 20 launches each from "Storm" running a 2,100ft Bladerunning course. Each guy cimbed over 31,000ft (higher than Mt. Everest) in four days with only one day off between groups. The GLC recorded over 100 launches and 150,000ft climbed between March 6-16, 2005. "HIGAF" Honestly I Give A F*^% Quote Share this post Link to post Share on other sites lightningbugirl 0 #37 March 31, 2005 I get up. I get starved. I lose weight. That'd be my current workout. Quote Share this post Link to post Share on other sites Hipwrddude 0 #38 March 31, 2005 Thanks Rhino for bringing the muscleheads out. I won't add to any discussion of strength and fitness other then to say these critical factors: workload, rest periods, periodicity, VO2 uptake, target rate, rubber bands, adequate sleep, P.E.R., glycemic index & good nutrition (supplementation.) If you know what they all are, you know what I'm talking about. Tomorrow was going to be my rest day but all you S.O.B.s have now motivated me to get out and workout.. what I'll do I haven't decided.. I kilted myself moving steel plates earlier in the week...probably more cardio. Thanks all! You're always the starter in your own life! Quote Share this post Link to post Share on other sites OrangeJumper 0 #39 March 31, 2005 QuoteHey OrangeJumper Do you live in the gym??? :) Gary I love the gym!!!! Honestly, I need to be a sports trainer or something like that because I could spend all day in the gym. I think I like it so much because it keeps my body young. I am terrified of old age and and the gym has become my "fountain of youth." Plus, after a hard day at work, there is nothing better than taking your frustration out in the gym, well other than sex The Original Cabana Boy! Quote Share this post Link to post Share on other sites GTAVercetti 0 #40 March 31, 2005 QuoteI get up. I get starved. I lose weight. That'd be my current workout. That sounds awesome. I like the nutrition plan too! Why yes, my license number is a palindrome. Thank you for noticing. Quote Share this post Link to post Share on other sites OrangeJumper 0 #41 March 31, 2005 QuoteQuoteI get up. I get starved. I lose weight. That'd be my current workout. That sounds awesome. I like the nutrion plan too! LMAO Nothing like a little anorexia to improve your health The Original Cabana Boy! Quote Share this post Link to post Share on other sites ladyskydiver 0 #42 March 31, 2005 Weights - 3-4 days a week Elliptical cross-trainer - 45 minutes - 3 days a week Walking (treadmill if icky weather - outside if good weather) - 4-8 miles - 3 days a weekLife is short! Break the rules! Forgive quickly! Kiss slowly! Love truly, Laugh uncontrollably. And never regret anything that made you smile. Quote Share this post Link to post Share on other sites Designer 0 #43 March 31, 2005 Some serious bike riding(miles) and some not so serious riding in the woods(trails) for fun.Softball apr-sept. and any women I can corner?(lol) Quote Share this post Link to post Share on other sites Prev 1 2 Next Page 2 of 2 Join the conversation You can post now and register later. If you have an account, sign in now to post with your account. Note: Your post will require moderator approval before it will be visible. Reply to this topic... × Pasted as rich text. Paste as plain text instead Only 75 emoji are allowed. × Your link has been automatically embedded. Display as a link instead × Your previous content has been restored. Clear editor × You cannot paste images directly. Upload or insert images from URL. Insert image from URL × Desktop Tablet Phone Submit Reply 0
Steel 0 #34 March 30, 2005 QuoteThere are no hard and fast rules. Only fast and loose ones. I've been bodybuilding for about 10 years and if I had to point a finger at any one thing that helped me to make big gains besides putting together a solid nutritional plan, its in varying the routine constantly. I'm only one of thousands of bodybuilders that subscribe to this theory, and my own experience backs up my belief. I've seen that this is true. The body is one lazy piece of machinery. Give it a chance to settle into a routine and it will stop growing or gaining strength. Try it for 3 - 4 months and see what happens. I don't dispute what when you get stuck in a plateau its definately a good idea to change your workout. I also do that. But I think its important to notice what is bringing about results. If you're still improving then you already know there is no reason to change. I have been lifting on and off (mostly off) for about ten years. However, I know many bodybuilders who change their routine every week. But none of these guys changing their routine every week can bench squat or deadlift nearly as much as I can. This could be due to genetics or it could be the way they are working out in the end nothing is certain. In any case I try to stick to the advice of people who have accomplished more rather than people who have been trying it longer.If I could make a wish, I think I'd pass. Can't think of anything I need No cigarettes, no sleep, no light, no sound. Nothing to eat, no books to read. Quote Share this post Link to post Share on other sites
Squeak 17 #35 March 31, 2005 Minr looks like a 40 somthing out of shape guy sweating his arse offYou are not now, nor will you ever be, good enough to not die in this sport (Sparky) My Life ROCKS! How's yours doing? Quote Share this post Link to post Share on other sites
laird 0 #36 March 31, 2005 I suppose you could do that or you could: Monday: 2 to 4 hour session at climbing gym (abs if I feel like it) Tuesday: Run 2 to 4 miles (= to < 10 min mile) Wednesday: Climb local 600ft antenna (take fast way down) Possible cardio if done noticeable like Thursday: upper body (push muscles ie...chest/tri/shoulders) Friday: 2 to 4 hour session at climbing gym (abs if I feel like it) OR just follow these guys around: OpeningShock "Silver" Forum User / Moderator Mar 17, 2005, 2:40 PM Post #1 of 7 (234 views) Copy Shortcut Higher than Mt. Everest.. Can't Post -------------------------------------------------------------------------------- The GLC just finished a straight 10 day ground launching session with two groups. Both groups made over 20 launches each from "Storm" running a 2,100ft Bladerunning course. Each guy cimbed over 31,000ft (higher than Mt. Everest) in four days with only one day off between groups. The GLC recorded over 100 launches and 150,000ft climbed between March 6-16, 2005. "HIGAF" Honestly I Give A F*^% Quote Share this post Link to post Share on other sites
lightningbugirl 0 #37 March 31, 2005 I get up. I get starved. I lose weight. That'd be my current workout. Quote Share this post Link to post Share on other sites
Hipwrddude 0 #38 March 31, 2005 Thanks Rhino for bringing the muscleheads out. I won't add to any discussion of strength and fitness other then to say these critical factors: workload, rest periods, periodicity, VO2 uptake, target rate, rubber bands, adequate sleep, P.E.R., glycemic index & good nutrition (supplementation.) If you know what they all are, you know what I'm talking about. Tomorrow was going to be my rest day but all you S.O.B.s have now motivated me to get out and workout.. what I'll do I haven't decided.. I kilted myself moving steel plates earlier in the week...probably more cardio. Thanks all! You're always the starter in your own life! Quote Share this post Link to post Share on other sites
OrangeJumper 0 #39 March 31, 2005 QuoteHey OrangeJumper Do you live in the gym??? :) Gary I love the gym!!!! Honestly, I need to be a sports trainer or something like that because I could spend all day in the gym. I think I like it so much because it keeps my body young. I am terrified of old age and and the gym has become my "fountain of youth." Plus, after a hard day at work, there is nothing better than taking your frustration out in the gym, well other than sex The Original Cabana Boy! Quote Share this post Link to post Share on other sites
GTAVercetti 0 #40 March 31, 2005 QuoteI get up. I get starved. I lose weight. That'd be my current workout. That sounds awesome. I like the nutrition plan too! Why yes, my license number is a palindrome. Thank you for noticing. Quote Share this post Link to post Share on other sites
OrangeJumper 0 #41 March 31, 2005 QuoteQuoteI get up. I get starved. I lose weight. That'd be my current workout. That sounds awesome. I like the nutrion plan too! LMAO Nothing like a little anorexia to improve your health The Original Cabana Boy! Quote Share this post Link to post Share on other sites
ladyskydiver 0 #42 March 31, 2005 Weights - 3-4 days a week Elliptical cross-trainer - 45 minutes - 3 days a week Walking (treadmill if icky weather - outside if good weather) - 4-8 miles - 3 days a weekLife is short! Break the rules! Forgive quickly! Kiss slowly! Love truly, Laugh uncontrollably. And never regret anything that made you smile. Quote Share this post Link to post Share on other sites
Designer 0 #43 March 31, 2005 Some serious bike riding(miles) and some not so serious riding in the woods(trails) for fun.Softball apr-sept. and any women I can corner?(lol) Quote Share this post Link to post Share on other sites
