Those are all great movements, just make sure you are changing up your exercises from week to week. I wouldn't do that exact same routine week in and week out. Mix it up. Rep ranges, # of sets, drop sets etc. Personally, I don't do deads every week. Some do. It's whatever works for you bro...
Yea ive been doing deads every week for almost a year now. I do switch up the weight and reps every so often weeks so I'm not obliterating my lower back. I just feel like i didn't do back if i don't do deads, which is all in my head i know, but i just love the movement.
Those are all great movements, just make sure you are changing up your exercises from week to week. I wouldn't do that exact same routine week in and week out. Mix it up. Rep ranges, # of sets, drop sets etc. Personally, I don't do deads every week. Some do. It's whatever works for you bro...
Bingo....fucking 100 percent right!!
I feel sorry for those "Who stick to a program".....lol paracites these days!
I feel sorry for those "Who stick to a program".....I heard that guy Carrnage sticks to a program
!
Originally Posted by Back To Basics
Fixed :)
hahahaha, nice
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Im going to have to disagree with you both. I believe sticking to a set of exercises and getting progressivley stronger on them will lead to the best size gains for most people. This allows people to track progress and recognize what is working and what is not. If your are constantley changing exercises it can get hard to spot exactley what is producing gains and what isnt. I will agree, however, that this can get manotanous and some change is good to keep things fresh, but I believe the best way is to keep 2 or 3 exercises you concentrate on progressive overload (compound movements of course) and atach a few exercises on the end that you can change up and have fun with.
For example
Week one
Bench press 3x100x10
Dumbbell press 3x60x10
Cable cross overs 3x50x15 drop set 40x15 drop set 3015
Week two
Bench press 3x105x10
Dumbbel press 3x65x10
Dumbbell flyes super set with Dips to failure 3x20
I feel sorry for those "Who stick to a program".....lol paracites these days!
Originally Posted by Sinister_TES
Im going to have to disagree with you both. I believe sticking to a set of exercises and getting progressivley stronger on them will lead to the best size gains for most people. This allows people to track progress and recognize what is working and what is not. If your are constantley changing exercises it can get hard to spot exactley what is producing gains and what isnt. I will agree, however, that this can get manotanous and some change is good to keep things fresh, but I believe the best way is to keep 2 or 3 exercises you concentrate on progressive overload (compound movements of course) and atach a few exercises on the end that you can change up and have fun with.
For example
Week one
Bench press 3x100x10
Dumbbell press 3x60x10
Cable cross overs 3x50x15 drop set 40x15 drop set 3015
Week two
Bench press 3x105x10
Dumbbel press 3x65x10
Dumbbell flyes super set with Dips to failure 3x20
I would like to see U both argue on this topis, it'll be very very informative for me...
I used to do the same program week after week after week, seeing little to no progress despite months of eating, sleeping, and training till I was red in the face.
A prime example for me is bench press. I worked up to where I could get 185 lb for 6 - 8 reps reliably, but after that, despite doing it first every chest workout for months, I only managed to add 5 lbs to that despite trying every week to add more weight. For 2 months, I did flat bench press first once in every 3 weeks, instead focusing on either incline or decline presses the other weeks. After doing this for awhile, I went back to bench press, and found I was actually able to hit 195 for 10 good reps.
I am of the 'if it's not broken, don't fix it' mentality, but I do believe most people respond well to varied stimulations, and that you should alter your workout scheme week to week to get the best results. Another example for me is wide grip chins; I love them and do them first every back workout, but I very my grip width, rep speed, added weight, rest between sets, etc. The other 3 - 5 exercises I do I pull from a bank of 10 or so exercises that hit the various areas of my back.
All that said, I am a believe in the basic, compound movements and believe they should be incorporated regularly, but not every workout to avoid getting burned out. For back, this is what I would do:
Week 1
Chins
Deadlifts
Pullovers
Week 2
Chins
Bentover barbell row
Cable row
And so on. As long as you are hitting your back hard, you will get stronger in your deads or your barbell rows without doing them every week.
I used to do the same program week after week after week, seeing little to no progress despite months of eating, sleeping, and training till I was red in the face.
A prime example for me is bench press. I worked up to where I could get 185 lb for 6 - 8 reps reliably, but after that, despite doing it first every chest workout for months, I only managed to add 5 lbs to that despite trying every week to add more weight. For 2 months, I did flat bench press first once in every 3 weeks, instead focusing on either incline or decline presses the other weeks. After doing this for awhile, I went back to bench press, and found I was actually able to hit 195 for 10 good reps.
I am of the 'if it's not broken, don't fix it' mentality, but I do believe most people respond well to varied stimulations, and that you should alter your workout scheme week to week to get the best results. Another example for me is wide grip chins; I love them and do them first every back workout, but I very my grip width, rep speed, added weight, rest between sets, etc. The other 3 - 5 exercises I do I pull from a bank of 10 or so exercises that hit the various areas of my back.
All that said, I am a believe in the basic, compound movements and believe they should be incorporated regularly, but not every workout to avoid getting burned out. For back, this is what I would do:
Week 1
Chins
Deadlifts
Pullovers
Week 2
Chins
Bentover barbell row
Cable row
And so on. As long as you are hitting your back hard, you will get stronger in your deads or your barbell rows without doing them every week.
Well I do believe that either arguement can be right depending on a persons genetics. Some people grow from varying the stimuli others grow from consistent week and week out routine that has them adding weight to only several exercises every training session. I personally grew my best on a 5x5 program that had me do i believe seven different exercises in total, took me from a bodyweight of 165 to 200 in about 2 and a half months. I will refer to my last post in saying that it is beneficial to add some variety to you workouts (especially if you are doing a 4 to 5 day split) in order to mix things up and keep training interesting. This also offers youa chance to experiment with different exercises. That being said I still believe that switching all exercises is a mistake and constantley doing different intensity teqniques is as well. I will use your example of chins. Lets say you grow you best on doing weighted wide grip pullups. Instead of plucking away at that exercise and constantley adding weight to it you are switching grips, doing drops sets, maybe doing pulldowns every other week. Now in my eyes I would see that as a waste of time, if weighted wide grip chins produce the best gains why not concentrate on them. I would rather go from bw+25 pounds to bw+80 pounds on wide grip chins then pulldowns from 200-230 and close grips pullups with 25 to 40 and and maybe mixed grip pullups for reps with bodyweight. My philosophy is find a few exercises that work and pound away at them. If your constantley adding weight to your reverse grip bench press and your triceps are getting bigger you know its a good exercises. If you are doing 200 different exercises each month and not planning on what your going to do how do you know whats working and whats not?
Well I do believe that either arguement can be right depending on a persons genetics. Some people grow from varying the stimuli others grow from consistent week and week out routine that has them adding weight to only several exercises every training session. I personally grew my best on a 5x5 program that had me do i believe seven different exercises in total, took me from a bodyweight of 165 to 200 in about 2 and a half months. I will refer to my last post in saying that it is beneficial to add some variety to you workouts (especially if you are doing a 4 to 5 day split) in order to mix things up and keep training interesting. This also offers youa chance to experiment with different exercises. That being said I still believe that switching all exercises is a mistake and constantley doing different intensity teqniques is as well. I will use your example of chins. Lets say you grow you best on doing weighted wide grip pullups. Instead of plucking away at that exercise and constantley adding weight to it you are switching grips, doing drops sets, maybe doing pulldowns every other week. Now in my eyes I would see that as a waste of time, if weighted wide grip chins produce the best gains why not concentrate on them. I would rather go from bw+25 pounds to bw+80 pounds on wide grip chins then pulldowns from 200-230 and close grips pullups with 25 to 40 and and maybe mixed grip pullups for reps with bodyweight. My philosophy is find a few exercises that work and pound away at them. If your constantley adding weight to your reverse grip bench press and your triceps are getting bigger you know its a good exercises. If you are doing 200 different exercises each month and not planning on what your going to do how do you know whats working and whats not?
OK, my advice was more for a beginner than anything else. My approach is a mix of same every week and doing everything different week to week. For a new lifter I wouldn't do too many exercises per muscle group, and would definitely stay well under 200.
As for varying my grips, intensity techniques, etc, I pick a certain 'scheme' and stick with it for awhile (a month at least) and the grip goes from shoulder width to 1.5x shoulder width and so on.
If the approach works for you, I'm definitely not arguing with the results. My workouts are similar week to week, but have found that varying my workouts over time has worked for me.
Well I do believe that either arguement can be right depending on a persons genetics. Some people grow from varying the stimuli others grow from consistent week and week out routine that has them adding weight to only several exercises every training session. I personally grew my best on a 5x5 program that had me do i believe seven different exercises in total, took me from a bodyweight of 165 to 200 in about 2 and a half months. I will refer to my last post in saying that it is beneficial to add some variety to you workouts (especially if you are doing a 4 to 5 day split) in order to mix things up and keep training interesting. This also offers youa chance to experiment with different exercises. That being said I still believe that switching all exercises is a mistake and constantley doing different intensity teqniques is as well. I will use your example of chins. Lets say you grow you best on doing weighted wide grip pullups. Instead of plucking away at that exercise and constantley adding weight to it you are switching grips, doing drops sets, maybe doing pulldowns every other week. Now in my eyes I would see that as a waste of time, if weighted wide grip chins produce the best gains why not concentrate on them. I would rather go from bw+25 pounds to bw+80 pounds on wide grip chins then pulldowns from 200-230 and close grips pullups with 25 to 40 and and maybe mixed grip pullups for reps with bodyweight. My philosophy is find a few exercises that work and pound away at them. If your constantley adding weight to your reverse grip bench press and your triceps are getting bigger you know its a good exercises. If you are doing 200 different exercises each month and not planning on what your going to do how do you know whats working and whats not?
OK, my advice was more for a beginner than anything else. My approach is a mix of same every week and doing everything different week to week. For a new lifter I wouldn't do too many exercises per muscle group, and would definitely stay well under 200.
As for varying my grips, intensity techniques, etc, I pick a certain 'scheme' and stick with it for awhile (a month at least) and the grip goes from shoulder width to 1.5x shoulder width and so on.
If the approach works for you, I'm definitely not arguing with the results. My workouts are similar week to week, but have found that varying my workouts over time has worked for me.
Shit I meant 20 per muscle group haha my bad. Thats the thing about training I guess, when it comes to making a routine know one is 100% right.
Originally Posted by Carrnage
The mirror
lol
I just meant how can you pinpoint what is producing the results in your routine if your are constantley changing it
Shit I meant 20 per muscle group haha my bad. Thats the thing about training I guess, when it comes to making a routine know one is 100% right.
I just meant how can you pinpoint what is producing the results in your routine if your are constantley changing it
I'm not disagreeing with you at all, just offering what I've found that seems to work for me: if you can go in week after week doing almost the same workout each time but add weights, more power to you. My body just seems to stop responding after a few months of this and I switch it up a bit.
And of all the back exercises I do, over the last 10 workouts/weeks, I've done 6 different exercises, 3 - 4 per workout. I really don't even change that much week to week, mostly I'll just change the order I do the last 2 - 3 exercises.
I was only joking ya big bastard !
Hahaha, we don't hate you man.. If I hated you I would say shit like, "Carnage is a parasite these days"
I just edited the carnage sticks to routines because you talk about not sticking with a routine 24/7 365 !
Passion, Consistency, Intensity, Discipline.
To elicit extreme results, you must take extreme measures - Evan Centopani
Stay humble, for even the bird that flies high must eventually come down to earth for water.
I was only joking ya big bastard !
Hahaha, we don't hate you man.. If I hated you I would say shit like, "Carnage is a parasite these days"
I just edited the carnage sticks to routines because you talk about not sticking with a routine 24/7 365 !
I know you were kiddin haha
but yeah i never stick to a "program" because of various obvious reasons....but i do stick to the basic compound movements all the time!
It all comes down to what works for you. If you stick to the same routine every week and it works for you, great. If you get bigger switching things up consistantly, great. Powerlilfters will stick to heavy compunds and bodybuilders will have more variety. Powerlifters don't need no fancy "finishing" exercises. How many powerlifters do hercules cable bicept curls? This FORVM is full of skinny guys trying to add weight on, but there's also guys who are big trying to add on muscle and loose weight too. We all have different hurdles to jump in the process. It depends on what your goals are. You can't just look down your nose at the next guy and call bullshit on what he's doing because its different than what you do.
Strength doesn't come from physical capacity. It comes from indomitable will. -Gandhi
You cannot dream yourself into a character. You must hammer and forge yourself into one. -Thoreau
Pull ups, cable rows, bent over bb rows, deads, pullovers
Trying to stick to the basics today, I think those cover everything. Let me know what you think
Thanks
Don't need anything but this...now all you need is a session A and session B to alernate between each week so you can rotate all the movements you might want to utilize into your overall back training program.
Bodybuilders generally don't change the exercises, just the rep ranges and volume. Once you find exercises that work for you, don't change them, change the way you execute them. Alternate higher and lower reps, try drop sets once in a while. Stick to exercises that work efficiently for you, and change the way you execute them period.
"Hey, Even Einstein asked questions!!"
"If the bar ain't bending, stop pretending"
" In the end, you know you're above average"
"Not every chef is a bodybuilder, but every bodybuilder is a chef"
LETS GET NASTY DORIAN!!! SQUEEZE, ONE MORE!!! -Leroy Davis