Changing up lifting routines

2ndal · 2018-03-30T12:56:05+00:00

There's a lot of mumbo jumbo out there, but the best routine is the one consistently held and measured over time as you progressively overload.

Trtntrenbrah · 2018-03-30T12:49:08+00:00

Always preferred volume training.

Rep ranges in between 10-12, total sets 10.

Not that I’m against throwing around heavy ass weight.

Just as I age, injury prevention is on the mind.

Know way too many guys who have torn pecs, biceps, fucked up their back etc , ultimately causing them to be out for months.

Train hard, but also smart.

MrChad_Thundercock · 2018-03-30T13:43:46+00:00

“Sore as shit, so I know it’s working”...

Bro science.

Getting really sore after lifting weights doesn't necessarily mean that you had a good workout that will lead to gains.

Read up before you hurt yourself.

mala_madre · 2018-03-30T12:56:13+00:00

Depends on your goal... What is it?

If its hypertrophy I would do as the comment above mentions, 8-12 reps, many sets. Read about volume on Renaissance periodization, google volume landmarks Mike Israetel, great stuff.

LBEB80 · 2018-03-30T13:34:37+00:00

I favor doing cycles of about 4-5 weeks each of the following: 8-12 reps, 15-20 reps, then 4-7 reps. Repeat.

Two_kids_in_a_coat · 2018-03-30T14:23:02+00:00

I do Wendler 5-3-1 consistently but I plateaued, so I started changing my accessory work monthly and have had good results. And every six months I take a month to super train with m&f “gain ten lbs in a month” workout. And usually I can add about two - three lbs that month.

workout

PuppetAndTheDwarf · 2018-03-30T14:50:12+00:00

Just run 5/3/1. Get the original book and Forever. Follow the mobility and conditioning requirements. It will be good enough for the rest of your lifting career and you won’t be “sore as shit” and it will work.

What’s up with your deadlift? Why so far behind your squat?

N_M_M_N_G · 2018-03-30T16:09:13+00:00

No financial ties but I can strongly recommend Andy Baker’s Barbell Club. Worth checking out for anyone wondering where to go next with their programming. The price of a gym membership and with awesome resources.

Baker Barbell Club

The page looks a little cheesy, I know.

SeamusAwl · 2018-03-30T14:06:17+00:00

I do a push with squats on Mondays and Thursdays. I do pull with deadlifts on Tuesdays and Fridays. Wednesdays and weekends are off days. My routine is. 6 weeks on. 1 week off. And my intermittent fasting coincides with my routine.

ReddJive · 2018-03-30T14:30:59+00:00

I moved on to Madcow.

I like it simple, but just recently I got a coach as I am thinking about competing. The program he has me on is a bit different then I am used to. Still with the basic heavy lifts, but with a lot of accessory muscles and work to improve/strengthen form.

TurdDoctor · 2018-03-30T15:17:34+00:00

What's your BF % I didn't understand how often you're lifting but I recommend no more than 4/week at your age with no lifting on the rest days. You need time to recover.

In my opinion, you'd increase SMV the most by getting to 12% BF vs. lifting more pounds and risking injury. So focus on diet to decrease BF%.

SBIII · 2018-03-30T22:35:30+00:00

I'm four weeks into 5x5 - it's great because of the app and you don't need to think about anything other than lifting but I find the emphasis on squatting a bit much... great for lower body gains but not for upper body.

Switching to GZCLP but will definitely read up on the recommendations posted here.

NoCoast82 · 2018-03-31T01:50:43+00:00

Your abs are much like every other muscle, hit them hard and give them rest. Hitting them everyday isnt going to get you any closer to a six pack.

Do a couple sets of ab wheel rollouts or hanging leg raises at the end of your workout (legit leg raises not using the thing that supports your back and you rest on your elbows, but dead hang off a pullup bar and raise your legs without your upper body moving)

Also what is your training history? This can change what you need to do. Your Deadlift/OHP/Row are shit, and your bench and squat are solid. Usually focusing on the things you suck at will net the largest benifits

Diamondbacking · 2018-04-01T12:08:24+00:00

Jeff Nippard is a great youtuber who goes into the science of this stuff. He interviewed a science PHD whose research area is basically maximising muscle, and he said there are only 2 things that are essential:

2 minute rest periods.

Train to failure.

gameoflibidos · 2018-04-02T18:09:49+00:00

I'm also 40, so it is a bit harder for us to pack on the muscle and keep progressively overloading without stalling and avoiding injury.

I just waffle back and forth between working the fast twitch muscle fibers (high rep routines) and slow twitch (heavy 5x5 lifts) every 3-4 months, which seems to work well.

The other thing I'll do though even within a routine is change exercises every 2 weeks. For example, bench press for 2 weeks, then do dumbell incline flies for 2 weeks, then do flat dumbell presses for 2 weeks, etc. Basically don't let your muscles ever become fully adjusted to any particular routine or exercise.

This becomes difficult to keep track of progressive overload though, I suggest logging weight of each exercise in your phone so you remember when you pick it back up.

Steve_rebooting · 2018-04-03T20:18:58+00:00

I've been following the "body of a spartan" ebook/program and have had great results in 3 months. Wife is already running her hand around my arms/chest at night. I wasn't able to find much reviews or impressions on it though but a lot of his program is backed by other science based research i did.

Its full body that comprises of about 80% compound lifts (heavy weights low reps) to build strength and 20% isolation/volume exercises to build the size. Your also the same hitting muscles every other day (which keeps them within the 48hour period where the 'grow' chemical/hormone is active in the worked muscle.) 5-6 days a week in the gym which ive been fine with. Been progressing in weights for the last 2.5 months without a break. Took 3 days off recently and came back strong...

Title	Changing up lifting routines
Author	dll142
Upvotes	3
Comments	34
Date	March 30, 2018 12:39 PM UTC (8 years ago)
Subreddit	Posted in /r/askMRP
Original Link	https://old.reddit.com/r/askMRP/comments/88a0xs/changing_up_lifting_routines/
Archive Link	https://theredarchive.com/r/askMRP/changing-up-lifting-routines.204669 https://theredarchive.com/post/204669

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