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New Exercises

Zenkei18 Posts: 277 Joined: 2005/06/22	2005/10/16, 05:19 PM Ok, whenever I started doing front squats my quads are beginning to get more shape and mass, but nothing else has really. I think it is because I am doing a new exercise that I haven't been doing before that the muscles are being shocked. I am thinking of changing my whole plan with new exercises so I can get some more mass going, right now it seems like my gains have severely dropped off, plus I hear you should change your routine up every several weeks. Is this right?
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/10/16, 06:01 PM Indeed. I train on a modified westside powerlift plan, so I am doing a different Max Effort exercise each week. This keeps your body from adapting to one exercise. -------------- Your two most important minerals: Iron and Chalk. If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
Zenkei18 Posts: 277 Joined: 2005/06/22	2005/10/16, 06:19 PM Also, I have another question, why does changing from low to high reps shock the muscles? I thought low reps were bust for muscle hypertrophy, so how would high reps cause you to grow... given you were trying to gain mass I mean.
michelle9510 Posts: 172 Joined: 2005/07/14	2005/10/16, 06:45 PM I agree that you should change your routine every 6-8 weeks. Not only does it stimulate your muscles to grow in new ways, but it also keeps you from getting bored with the same old thing. As far as high reps go, I could be wrong, but I believe that high reps recruit the muscle fibers differently. Some one correct me if I'm wrong.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/10/16, 07:22 PM Low reps (1-5) build pure strength with minimal hypertrophy. higher reps (8-12) build hypertrophy without as much strength developing. Short answer to your question is that it is something your muscles are not used to. And yes michelle, very high reps (20+) recruit more type I slow twitch muscle fibers, while low reps (1-5) recruit more type II muscle fibers (fast twitch). Basicly, type 1 is endurance, type II are for power and strength. -------------- Your two most important minerals: Iron and Chalk. If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
acl15 Posts: 39 Joined: 2005/09/30	2005/10/17, 03:32 AM whats wrong with your msucles getting used to the same excercises? will you plataue or something?