Importance of a routine change

[waderow]

I recently did a routine change for two reasons.

1. To change it up for growth
2. to work around some shoulder pain (winny)

Went to an old school simple plan:

Day 1 Chest
flat bench
incline bench
cables

Day 2 Arms
bicep barbell curls
tricep push downs
bicep dumbbell curls
tricep dumbbell extension
bicep cable curls
tricep close grip bench
reverse curl (barbell)
wrist curl

Day 3 Shoulder
dumbbell shoulder press
lateral raises
rear delt flys
bar bell lower ROM military press


Day 4 back
Pull down wide
pull down narrow
Rows
dead lift

Day 5 Legs (puke day)
Squat
hack
ham curls
calf extension seated and on leg press



simple and old school, but it really stimulated growth, especially in arms which I am afraid I was under working when incorporated into larger muscle days.

In a few months, I will go to a horizontal/verticle plain type program.

Makes for a good mental change, and a growth change.

Don't get in a rut :)

[canadianmuscle0803]

dont you think thats a bit much for arms bro?

[Born2Juice4Ever]

I do my thing---change routines every few months...but I sometimes just cruise for months with the same.


B2J

[faller]

I also seen day 2 and thought "holy shit!"

I like compound's, and how does one change that up? I found the best was periodized 5x5, every workout is essentialy different.

[Monka]

i like to change up alot, helps to shock body

[Born2Juice4Ever]

i like to change up alot, helps to shock body

:tu

[waderow]

it is a big arm day for sure, but I was lagging there before and this seems to be be helping, and elbows are fine. I may slow it down in a few weeks, but right now, its all good.

[#8]

do you do dead lifts and squats back to back like that every week? thats SERIOUS dude, i wouldnt be able to skate properly for a few days minimum after that.

[waderow]

there is a day off in between generally, but not always. depends how I feel.

With deadlift, I don't go heavy. Its not about plates for me. I can have a great dead lift session and not break 225. If I feel like it, i will go 315, but all in all, not heavy.
I just really concentrate on pulling myself up, and flexing at the top.

[Drummer]

if it works for you thats good... for me my elbows would barf after a couple weeks of that, so i stick to the simple 3 day split. In your routine, your hitting groups twice a week. I can only hit calves, abs, and MAYBE bi's twice a week without injury.

Everyones different, so its all about finding what works for you, and you found something. Sweet!

~DB~

[waderow]

there is days off in the mix.

[kloan]

huh, i can usually work muscles three days a week if i feel like it with zero injury and rapid recovery.. i've been doing it like this since the beginning so maybe that's why.. (except shoulders, have had to cut back to twice/week recently - i blame adex)

but your arms day doesn't look like too much to me, especially if it's only once a week.

how many sets of each exercise do you do and how many reps usually per set?

[O-Train]

I also kinda wonder about the arms day. 4 back exercises and 4 leg exercises but 3 for bi's, 3 for tri's and 2 forearm? I guess it depends on the set/rep scheme. I find it interesting to see how everyone trains. I spent most of the few years I've been lifting with fairly similar looking programs. It's funny how it seems strange to me now.

This doesn't pertain directly to this thread I just remember reading something about it on this site. Overtraining definitely exists. More so for people training w/o AAS but obviously there are limits. Otherwise training all day long and eating in between would be optimal. I'm sure everyone knows the body is in a catabolic state when you're working out. Rest and diet is really the important stuff. Program design should be focused on: does this provide the stimulus I want and does it take into consideration the proper rest/progression that I need. I always end up ranting/rambling...it's like my stress release at the end of the day.

[faller]

I always end up ranting/rambling...it's like my stress release at the end of the day.

Yes but they tend to be very informative rants and rambling's :beer

[Big D]

Yes but they tend to be very informative rants and rambling's :beer

x2 I always enjoy your post o_hurley

[waderow]

The arm day is big, but honestly guys, I have been lagging, and already have noticed growth by this change up.
I might slow it down a bit in a few weeks, but right now, i am liking it.

I understand the science behind catabolism, but I think I am not going that far.

there are the kids who spend 3 hours working arms....bad
my arm day, is an hour maybe? not even

[Bowlcut]

Body adapts to an exercise at most after 6 training sessions.

When it comes to lifting above 90% of a 1rm the body will display a negative training result, ie, becoming weaker, after 3 weeks.

It is good to change routine but make sure you guys keep using new exercises to stop plateaus.

You are either getting stronger or weaker, rare do you stay in one place for long.

[O-Train]

The arm day is big, but honestly guys, I have been lagging, and already have noticed growth by this change up.
I might slow it down a bit in a few weeks, but right now, i am liking it.

I understand the science behind catabolism, but I think I am not going that far.

there are the kids who spend 3 hours working arms....bad
my arm day, is an hour maybe? not even

No worries. If it works keep at it. I was just generally commenting on over training, not refering to you in particular. It's always good to change things. Reps, sets, exercise order, hand position, tempo, rest period, etc etc...The body is inherently lazy, and it only changes when you force it to.

The stimulus thing I was rambling about just refers to specificity. Bowlcut (judging by the bench shirt in the vid I saw) trains for powerlifting. So for him muscle mass is a byproduct of strength gains. I train for bodybuilding so strength is a byproduct of muscle gains. So the way he wants his body to change is different than the way I do and so everything about the way we train should be different and focused on our personal goals.

A good analogy I thought of is people buying stocks. You could pick a stock at random and that might work but usually it's not a good idea. The people who make the most money spend a lot of time researching. They pick stocks specific to their investment goals and the level of risk they can handle. It should be the same with weight lifting. It kills me to watch people spend hours and hours in the gym not knowing what they're doing or why they are doing it. So I guess a good personal trainer is a lot like a good financial advisor. end rant