View Full Version : Question about routines and adapting to it
So i've been doing Bill Starr's routine for quite awhile now, 12-16 weeks. Made some great gains on it but now i'm starting to plateau so i'm lookin for a new routine. Here is my routine I was lookin at.
Day One: Specialization: Flat Bench.
* Flat Bench Press: 6-8 sets - 6,5,5,3,2,1
* Incline Bench: 3 sets - 8,6,4 reps
* Skull Crushers: 3 sets - 8,6,4 reps
* ABS: Weighted Decline Situps: 3 sets, 6 reps
* Frog kicks with a dumbbell: 3 sets, 8 reps
Day Two: Specialization: Squats.
* Squats: 6-8 sets - 6,5,5,3,2,1 reps
* Lying Leg Curls: 3 sets - 6,5,4 reps
* Standing Calf Raises: 3 sets - 12,10,8 reps
* Glute/Ham Raises: 3 sets - 6,5,4 reps
Day Three: Specialization: Deadlifts.
* Deadlifts: 6,5,5,3,2,1 reps
* Shoulder press: 8,6,4 reps
* Bent over barbell rows: 8,6,4 reps
* Reverse Hypers: 6,5,4 reps
After this cycle of 3 days training, take a one day break. If you feel you are the type who needs more recovery, take two days off.
Now since Bill Starr's routine has a lot of the same exercises in it as this one, but on different days, will I still get good gains and shock my muscles? Or will it still be like being on Starr's routine and not get any more gains?
Oh yeah and if anyone else could recommend some more PL routines I would greatly appreciate it. I'm not sure about this one, still lookin. Thanks.
MassManiac
04-24-07, 11:18 pm
As long as you're changing things up your body should not adapt. I like to change things up every 4-6 weeks. By changing it up I mean:
-Different split: Switching the days that a particular muscle group is trained
-Different exercises or order in which the exercises are performed
-Different rep ranges
-Adding in drop sets, supersets, x-reps, etc.
There's a bunch of different ways to change up your workout to stimulate new growth. These are just a few examples. Anyway, to answer your question. Yes, you should still get good gains and shock your muscles even if you are performing the same exercises, as long as these exercises are performed on different days, in a different order on a particular day, or with a different rep range. Give it a try. If you don't respond you can always switch things up. Trial and error bro... Also, if this does work for you, keep switching it up from time to time. Keep the body guessing. Hope this helps. Best of luck with the new routine.
Hey man,
I would drop the skull crushers and add close grips or a similar movment that mimics the bench to hit the triceps. (Skullcrushers kill my elbow)
Also looking at your squats and deads, are your singles close to or new maxes that you are doing each week?
Hey man,
I would drop the skull crushers and add close grips or a similar movment that mimics the bench to hit the triceps. (Skullcrushers kill my elbow)
Also looking at your squats and deads, are your singles close to or new maxes that you are doing each week?
Yea skull crushers destroy my elbow too. 3 benches on one day though?
I dunno quite for sure...I found this routine and it looked pretty decent. I'm guessing i'll just be doing it close to my max, because maxing every week isn't exactly efficent. I was thinking about switching up the reps...Dunno yet.
yea, the close grips will target your tri's pretty effectivly I would say give them a shot. Or go closer than usual on the inclines.
My caution is that you may end up frying your CNS if you are attempting to lift close to your max on the squat and deads in the same week constantly. If you are doing this maybe throw in some rack pulls and only dead everyother week. If you look around there are tons of programs out there.
MassManiac
04-24-07, 11:56 pm
yea, the close grips will target your tri's pretty effectivly I would say give them a shot.
Try these on the decline bench. Personally, that angle seems to hit them a little better for me. Just make sure you keep the elbows in tight. Give it a try.
Big Jawn
04-25-07, 12:03 am
Good tips so far.
This type of program would be sufficent for 2-4 weeks, max.
Can I ask who the author is?
Reason being working with weights at 90-100% in the same excercise (basically maxing or coming close each workout) with fatigue the CNS. This can be avoided however by incorperating some pretty basic WSB guidelines into your routine, you can make it work without changing the rep schemes.
1] Every 2-3 weeks rotate in a new max effort (ME) movement for each day and rotate the old one out (flat barbell bench press out, floor press with chains in etc.)
2] Choose one fairly heavy assistance movement for each day, the rest should be supplementary and staying in a fairly high rep range (but thats flexible to your needs).
3] You can rotate back to the original ME movement after 4-6 weeks of other movements. Chances are you will be stronger at the original movement after that time off, thats the goal.
Good tips so far.
This type of program would be sufficent for 2-4 weeks, max.
Can I ask who the author is?
Reason being working with weights at 90-100% in the same excercise (basically maxing or coming close each workout) with fatigue the CNS. This can be avoided however by incorperating some pretty basic WSB guidelines into your routine, you can make it work without changing the rep schemes.
1] Every 2-3 weeks rotate in a new max effort (ME) movement for each day and rotate the old one out (flat barbell bench press out, floor press with chains in etc.)
2] Choose one fairly heavy assistance movement for each day, the rest should be supplementary and staying in a fairly high rep range (but thats flexible to your needs).
3] You can rotate back to the original ME movement after 4-6 weeks of other movements. Chances are you will be stronger at the original movement after that time off, thats the goal.
Thanks for all the advice man.
Can someone explain to me what CNS is? I'm not to familiar with the term.
I got the routine from bodybuilding.com
http://www.bodybuilding.com/fun/wotw9.htm
Central Nervous System ;-)
the central nervous system pretty much shuts down the body to prevent injury