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2006/08/10, 04:41 PM
I am addressing you..but anybody feel free to answer...
In your opinion...is it better to have a set routine,doing the same number of reps with the same weight over a length of time..or would it be more productive to change up your routine,even on a weekly basis...to see results.
If you referance a thread titled 10 reps 10 sets(something like that)in the intermediate bb forum you'll see a rather long article you posted referanced by ka.I understand it to say you are in support of change-ups.
Just trying to get a grip on the article for my own understanding.Sorry if this is confuseing...I get nervous posting in this forum...don't want to get in trouble!:)
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2006/08/10, 04:46 PM
OH crap...I spelled your name wrong..sorry wrestler:)
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2006/08/10, 10:11 PM
10*10 is a popular method for hypertrophy for olympic weightlifters in europe. It was popularized here by Charles Poliquin under the name of German Volume Training.
As for variety vs. routine, I refuse to give a black and white answer. While you're body needs variety to be forced to adapt, if it is random, adaption won't occur.
I have 2 periodization models I like, undulating and conjugated. Conjugated is more for strength gains, and focuses on the same rep ranges, but alternating exercises. Undulating is better for hypertrophy, and focuses on the same exercises, but different rep ranges. You can see my posts on undulating and conjugated strength training.
Doing the same thing over and over will not get you results. One definition of insanity is doing the same thing over and over again and expecting a different result. However, if you change things too often, then you will hinder progress. For most lifters, the first week or two of doing a movement will be primarily spent LEARNING the movement. After that progress occurs.
I don't support 10*10 for novice lifters. Nor do I believe that one should stick with the same rep ranges for all movements. Max effort, accessory, and supplemental work should all be independent.
I realize this probably hasn't been a very good answer, but I can't be any more exact without a more specific question.
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Iron and chalk.
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2006/08/11, 01:34 AM
Once you can do 10 reps with given weight/exercise*
Also remember that doing a different exercise can be as little as shifting your grip, foot placement, etc....I personally love certain exercises and choose to do them with slight variations once in a while...
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2006/08/11, 09:02 AM
Thank you very much gentlemen!That was helpful.
KC
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2006/08/11, 03:58 PM
menace and wrestler:
I have a workout that i have written, it includes 3 periodization techniques all in different phases
if i post it here this weekend will you guys critique it for me?
the 3 periodization techniques are as follows:
1. linear cycle: 4-8 weeks
2. undulating cycle: 12-16 weeks
3. reverse linear cycle: 4-8 weeks
*I will post the workout after you guys have read this and commented if need be?
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2006/08/11, 04:03 PM
Post it!!!!
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2006/08/11, 04:27 PM
I will post it tonight i have to go to work right now!!!
later
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2006/08/11, 05:18 PM
Why? What do you hope to achieve by cycling in linear followed by a reverse linear approach? I assume by reverse linear you mean going from lower rep to high rep, but that is still linear.
IMO, linear periodization is outdated for most goals.
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Iron and chalk.
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2006/08/12, 02:07 AM
well wrestler i have been out of weight training for a while, due to 2 hernia surgerys and a shoulder surgery, i wanted to start out with linear just to get the "basics" down again, i figuered that with linear i could do this with out "over taxing" my body.
I then thought i might do the undulating to increase the strength and stuff off of the re-learning the basics from linear?
is this not smart and if not should i basically start out with undulating?
I do respect your thoughts and suggestions so if you believe that linear would do me know good, then by all means correct the "grasshopper"!
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2006/08/12, 03:15 AM
I do like your thinking for starting out with linear periodization. I'll give you credit there. This is an instance where linear periodization would be very useful.
Why then the return to a linear template? I would stick with an undulating template after that.
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Iron and chalk.
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2006/08/12, 01:39 PM
I don't know why i was going to return to the linear? It was just a thought because of the undulating cycle i was going to be putting myself through?
I figured it would be a nice way to get my body kind of out of the detroy mode it would be in durring undulating.
I will post my undulating and see what you guys think of it ?
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2006/08/12, 05:40 PM
Undulating periodization is not as taxing as you may think. By working different rep ranges, you are taxing your body in different ways, so while you break down your muscles, your CNS is recovering, and vice versa.
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Iron and chalk.
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2006/08/13, 06:56 PM
wrestler i sent you an im at this sight, it will take too long for me to type up the program so if you read the email just get back to me if you can?
I will send the program to you for a critique and see what i am doing wrong (if anything?) and if i am maybe doing too much?
thanks
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2006/08/13, 07:00 PM
I am also wondering how many different excercises for body parts?
I always try to do too much, but i try to hit everything from size (top, sides) length, peak, and strength and so on for each muscle.
it sometimes leads to too much. but it also leads to an overall workout for that muscle group.
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2006/08/13, 07:19 PM
Here's a post I made in another forum, I think it relates directly to you from your post....
Don't overcomplicate things. Use the simplest possible approach that will provide you results, and be consistent.
This seems to be the biggest mistake that everyone makes when starting out.
People become obsessed with every little single detail of their training -- Should I do 5 sets of 5 or 4 sets of 6?
Should I rest 60 seconds or 90 seconds between sets?
Should I do barbell bench press or dumbbell bench press?
They focus so much on all this irrelevant stuff, and don't focus on the big picture: adding weight to the bar.
Everything that you do in the gym will ultimately boil down to that key factor, and everything you do should be oriented towards this.
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Quoting from j2048b:
I am also wondering how many different excercises for body parts?
I always try to do too much, but i try to hit everything from size (top, sides) length, peak, and strength and so on for each muscle.
it sometimes leads to too much. but it also leads to an overall workout for that muscle group.
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Maximus from Gladiator....Strength and Honor!
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2006/08/13, 07:36 PM
THANKS BB1FIT i did read this in another post and it is the truth,
I guess i just try to hit every part so it will grow in every dirrection but in the "down" position!
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2006/08/13, 07:43 PM
I think once you work yourself in slowly....pick a specific scheme and stick with it....undulating periodization is great....just makes sure to push yourself whether u are doing 8x3 or 3x8(or whatever u choose to do).....some will stress your CNS while the others will focus more on your muscles...or even just active recovery/endurance....you can rotate through all the possible rep/set ranges or u can choose just a few and do those....etc...
when I lift I focus on pushing the most weight with high intensity...I dont really care as much about how much I am resting or other things...this works for me...you need to figure out what key things work for you...(workout schemes, specific exercises, load, tempo, rest, etc)...then just tweak those things little bit from time to time and you'll see great results...the difficulty initially ofcourse is to find those things that work for you...
Contrary to every steroid filled bodybuilding magazine...you only need 1-2 exercises per movement pattern/big muscles....
I like big exercises because they hit a lot of muscles at time(including stabilizers, core, small muscles)as well as CNS....
You hit Deadlift with any intensity and you tell me how many exercises you can do afterwards....after max 1-3 rep max set I feel like I am done...I say 3-4 big exercises per workout and you're done...you can still throw in some additional supplementary work to work on weaknesses or specific things but they shouldnt be consistant part of your workouts, only as needed...
You do Squats, Military Presses and Pull Ups...and you have just about worked the whole body...
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2006/08/13, 08:28 PM
j2048b, love that pic of you curling the rocks. Very clever .:cool:
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Sometimes life is like herding cats.
Charlie
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2006/08/13, 08:39 PM
yeah it is in colorado, in a town named black hawk. I had to grab it like a dumbbell!
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2006/08/13, 08:45 PM
thanks menace, alot of truthful and great info!
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2006/08/13, 10:02 PM
I am not far from Blawkhawk.
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Quoting from j2048b:
yeah it is in colorado, in a town named black hawk. I had to grab it like a dumbbell!
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Maximus from Gladiator....Strength and Honor!
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2006/08/13, 11:19 PM
yeah were at? The pic i have is of me trying to curl a set of stone wheels on the street near a golden chair and plaque in black hawk!
i love colorado, and cannot wait to move back from where i came from!
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2006/08/14, 09:43 AM
I am living right outside Golden. Not that far up 6 is Blawkhawk. Such beautiful country, I love it here.
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Maximus from Gladiator....Strength and Honor!
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2006/08/14, 02:01 PM
Yeah bb1fit, where did you use to live? I am actually from the western half of colorado named grand junction, but my family now lives up near denver!
they say online that the #1 place to live in the us is greeley colorado!
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2006/08/14, 02:17 PM
I used to live in the midwest, St. Louis, Mo. Hot,muggy, not much fun. I love it here. Been to Greely, it is nice. But there are so many places in Colorado I love. Was in Grand Lake yesterday, beautiful, friendly place. I am so central to everywhere I want to be now it is amazing. 30 mile radius of just about every place I love to go.
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Maximus from Gladiator....Strength and Honor!
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2006/08/15, 05:09 PM
Yup, i love it to but due to the choices i made (to join the military) i am now stuck in the dirt in cali!1
I cannot wait to move back to colorado, and have a full 4 seasons!
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2006/08/20, 08:41 PM
Was in Blawkhawk and Cental City today. Lots of casinos....a gamblers paradise.
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Maximus from Gladiator....Strength and Honor!
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2006/08/22, 10:01 PM
Yeah a gamblers paradise is right, if you have the money to loose? or to hopefully* gain:)
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