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T
The Shadow
Guest
....is usually the one you are not currently doing.
Talk amongst yourselves.
Talk amongst yourselves.
R
revexrevex
Guest
ok
The Red Dragon
New member
That's encouraging
Legion Kreinak2
New member
The grass is always greener...
Zander1983
New member
Don't necessarily agree. You don't need to change routines entirely to provide the necessary stimuli for growth and/or strength gains.
T
The Shadow
Guest
Zander1983 said:
...who said anything about changing entirely???
Rep range
TUT
ORDER of exercises
....all provide a different workout.
D
Debaser
Guest
Or just do HST or DC. If your goal is to gain muscle, you'll never need another program for the rest of your life.
Lord_Suston
New member
the best routines are the on you ned to adapt to.... Many time athletes and lifters settle into one routine and seem limited returns... by switching routine you place a new stress on the body which cause great amount of growth... I advocate switching up every 8-12 weeks and taking one week break in between macrocycles. Most pro's do it this way as wel....
T
The Shadow
Guest
...exactly
SofaGeorge
New member
Incorect... I am currently doing the best routine... Needsize's 5x5.
Lord_Suston
New member
SofaGeorge said:
Don't get me wrong I love 5x5, but when it gets to the point where my body has adapted and no progress in occuring then I will need to switch..... The body is made to adapt so we need to put it through different mechanism for growth and strength....
D
Debaser
Guest
I'm not trying to knock your program, but how is training once a week synonomous with "best"? Your goal is hypertrophy, right?
T
The Shadow
Guest
SofaGeorge said:
...too bad you didnt try my Old School routine...basically a modified 5x5 which I posted up nearly a year earlier
gettinlarger
New member
Cornholio said:
I'm gonna be doing this, starting mid to late summer.
D
Debaser
Guest
Maybe I should clarify a bit more. Spatts I know there is one way to skin a cat, I have said this a million times.
But regardless of whoever wanting to support whatever program, sometimes there is just a better way. Is it easier to skin a cat with a machete, or a rock? Yeah sorry for the graphic analogy. But it works. While the rock (5x5) would work, it's not near as efficient as it could be.
HST and DC were put forth through calculated research and personal experience. I like needsize and think he's a cool guy, but [please don't take offense to this NS] do you really think he knows more about muscle growth than Bryan Haycock? The man seems to spend every waking moment of his life either in the lab or in the gym, and helping others through HST.
Cornholio your old school routine actually hits it QUITE a bit on the head. You also recognize that the more you train, the more you grow if you're recovering. These programs merely expound on that a bit.
But regardless of whoever wanting to support whatever program, sometimes there is just a better way. Is it easier to skin a cat with a machete, or a rock? Yeah sorry for the graphic analogy. But it works. While the rock (5x5) would work, it's not near as efficient as it could be.
HST and DC were put forth through calculated research and personal experience. I like needsize and think he's a cool guy, but [please don't take offense to this NS] do you really think he knows more about muscle growth than Bryan Haycock? The man seems to spend every waking moment of his life either in the lab or in the gym, and helping others through HST.
Cornholio your old school routine actually hits it QUITE a bit on the head. You also recognize that the more you train, the more you grow if you're recovering. These programs merely expound on that a bit.
I'm not sure I care if Needsize knows more than Haycock, because they are both doing what works for them.
I think "the more you train, the more you grow if you're recovering" should be common sense...but it's not. People tend to overlook the key words of that sentence:
IF YOU'RE RECOVERING
Some people train in a way that doesn't promote recovery (rock) and others do (machete).
From what I can see, alot of the more popular routines are simply different brands of machetes.
I think "the more you train, the more you grow if you're recovering" should be common sense...but it's not. People tend to overlook the key words of that sentence:
IF YOU'RE RECOVERING
Some people train in a way that doesn't promote recovery (rock) and others do (machete).
From what I can see, alot of the more popular routines are simply different brands of machetes.
In terms of plateaus and training routines...
Medically speaking, the body adapts not to a specific routine but more a specific level of tension. Switching routines involves generally a changing of exercises and sometimes a shift to lower, heavier rep ranges. Both of those things put new levels of tension on muscles and can thus elicit new growth.
But, say you've found a program you like, and you plateau. Do you have to switch to a new program? Not at all! Yes, the muscles adapt to the tension, but you can reverse the adaptation by taking 2 weeks off. HST incorporates this idea as strategic deconditioning between loading cycles, but it can be applied anywhere. It would work great with the 5x5, because the 5x5 is very similar to a low-frequency HST, in that you start light and work towards heavy. 2 weeks off would allow the light stuff to cause growth again, and you wouldn't have to switch from a favorite program.
-casual
Medically speaking, the body adapts not to a specific routine but more a specific level of tension. Switching routines involves generally a changing of exercises and sometimes a shift to lower, heavier rep ranges. Both of those things put new levels of tension on muscles and can thus elicit new growth.
But, say you've found a program you like, and you plateau. Do you have to switch to a new program? Not at all! Yes, the muscles adapt to the tension, but you can reverse the adaptation by taking 2 weeks off. HST incorporates this idea as strategic deconditioning between loading cycles, but it can be applied anywhere. It would work great with the 5x5, because the 5x5 is very similar to a low-frequency HST, in that you start light and work towards heavy. 2 weeks off would allow the light stuff to cause growth again, and you wouldn't have to switch from a favorite program.
-casual
collegiateLifter
New member
Debaser said:
in addition to NS, Reg Park and Bill Starr were huge proponents of 5x5 variations.
casualbb said:
yea i remember seeing the studyin recommending 10-14 days off, on t-mag of all places a longtime ago.
D
Debaser
Guest
But they prescribed a very different kind of 5x5. With heavy, medium, and light days similar to corn's old school routine (in fact it may have been based on it, I forgot how he said he came up with it). In other words they believed in high frequency too.
Whereas needsize's routine is more of a traditional 4 day split, with the 5x5 set/rep scheme.
Whereas needsize's routine is more of a traditional 4 day split, with the 5x5 set/rep scheme.
Best routine? If you are doing something that isn't increasing your strength on a weekly basis than it is obviously not the best for you (unless you are well above your genetically limit). Whenever you hit a plateau you should just switch up to another well tried routine, and that's all there is to it folks. 
-sk
-sk
JollyRogers
New member
IronLion said:
That’s what I do, my workout always changes, ALWAYS, although I tend to stick to the basic compound moves, but I always change up accessory exercises every workout.
T
The Shadow
Guest
btw - bbbd - thanks for the karma message I agree wholeheartedly
T
The Shadow
Guest
JOKER47 said:
Even things like a notch higher or lower on an incline bench.....doing db presses with a neutral grip etc...ALL add up to throw mini-curve balls at the body's adaptive response
