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How many times do you change your training program for any given muscle?
Variations in your training program?
- Thread starter the_alcatraz
- Start date
when it stops working, change it. I laugh when people "change it up all the time, to keep their muscles guessing." If bent over rows is really building up your back and you can steadily increase the weight you're using on them every week or so...why on earth would you stop doing something that was working and you were making steady progression on???
So,the people that are constantly "changing it up" - how do they know what's working? How do you measure progression going on like that? That would be one confusing logbook.
So,the people that are constantly "changing it up" - how do they know what's working? How do you measure progression going on like that? That would be one confusing logbook.
Bump.
Come on peeps. I really need your input on this.
Come on peeps. I really need your input on this.
sugashane
New member
I'm with ceo.
By beating the logbook (increasing weights or reps each workout) you can see results. This helps guage your progress acurately and when results come to a halt, which should at least be a month if you bust your ass, you switch the exercise after that.
But this only counts with movements that you can push/pull some real weight. What are you gonna get by busting your ass on dumbbell kickbacks? Nothing, but the big three, and military presses or rows, a lot.
By beating the logbook (increasing weights or reps each workout) you can see results. This helps guage your progress acurately and when results come to a halt, which should at least be a month if you bust your ass, you switch the exercise after that.
But this only counts with movements that you can push/pull some real weight. What are you gonna get by busting your ass on dumbbell kickbacks? Nothing, but the big three, and military presses or rows, a lot.
I change things up occaisionally. I'm looking for progression also but sometimes I feel the same ol' is wearing a groove in my CNS. I'll usually do a variation instead of switching exercises. Floor press instead of bench, box squats, or DL from a platform, for example. There's endless variations. This keeps things fresh and my enthusiasm up. I don't think I'm losing anything over just logging time in the gym.
Agree with all of the above. I stick with the basics and when i am stalling i usually de load and continue making progress/ beating the logbook. Shocking/ hitting the muscles from diff angles is not my style at all, but then i am not a BB'er and don't usually see eye to eye with them most of the time.
Tatyana
Elite Mentor
I am using what you would call undulating periodisation instead of linear periodisation, which would be increasing the intensity by increasing the weight.
It is very similar to Eric Brosser's Power/Rep Range/Shock program, and I have posted this in my 'Tat's don't get fat off season journal' in the ladies section.
I use the same exercises each week for about 4 months, then change them slightly.
So for example, squats may move from a power workout to a shock workout, so I am using a different rep range for squats every four months.
This is how it works, it is still a body part split, and I use a four day split
Week one = power or heavy, low reps, heavy weight
Week two = rep range, reps in the 8-12
Week three = shock, drop sets and super sets, sometimes pre-exhaust
Repeat
I have been a bit naughty about using a training journal in the gym, but I do have the on-line journal (I do need to get back to one in the gym, it is amazing to see how much more I am lifting).
It is really working for me, it is almost like 'Look at me, I'm on steroids' but without the steroids.
It is very similar to Eric Brosser's Power/Rep Range/Shock program, and I have posted this in my 'Tat's don't get fat off season journal' in the ladies section.
I use the same exercises each week for about 4 months, then change them slightly.
So for example, squats may move from a power workout to a shock workout, so I am using a different rep range for squats every four months.
This is how it works, it is still a body part split, and I use a four day split
Week one = power or heavy, low reps, heavy weight
Week two = rep range, reps in the 8-12
Week three = shock, drop sets and super sets, sometimes pre-exhaust
Repeat
I have been a bit naughty about using a training journal in the gym, but I do have the on-line journal (I do need to get back to one in the gym, it is amazing to see how much more I am lifting).
It is really working for me, it is almost like 'Look at me, I'm on steroids' but without the steroids.
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