posted Sat, 09/14/2019 - 18:40
3594
Time to change routine?
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So I’ve always switched up my routine every 4 months or so and usually always at the beginning of a cycle tailored to what results I want. I have been using my current routine for about 8 months now. I have always judged its time to change my routine when I hit a plateau and when I stop getting sore and sometimes I will switch routines if my motivation starts to go because a new routine can get me excited about going to the gym. So I’m looking for opinions on if it’s time to change routines due to the amount of time I’ve been using this one or since I’m still getting very sore and making slight strength gains if I should just stick to what’s been working until my body starts adjusting to it?
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You should at least add some drop sets or supersets so something to shock your routine every now and then.
I pretty much always add in something new like that most workouts. Thanks for the feedback!
+1
Change it every 8 weeks
I’m definitely going to be switching it up more. Thanks for the feedback!
After 8 months you should definitely switch it.
Yeah I’ve had a lot going on the past 2 months so gym hasn’t been top priority I am definitely going to
Be changing routines Tom. Any suggestions on a low rep
Routine?
No one can give you the right answer on this. It's really up to you to determine the right move. Do that using common sense and perseverance. Basically I'm big on keeping the muscles confused especially when starting a new cycle!
Yeah I should have switched it up before now. I like the sound of the 5/3/1 going to start something new tom. Any suggestions?
Its difficult to say without seeing an example of a day/routine that you do bud. Things can become mundane sticking to the basics but thats what you have to do if you train for strength unfortunately - basic barbell lifts, low reps and long rests. Its tedious but its what gets the results
Routine is chest-incline reps with increase in weight sets 20,15,12,8,4 bench reps 3x15 flys reps 15,12,12,8 and there a chest machine I like that keeps the pressure the same going down as going up and I do 2 sets of 10 on it
Legs- squats 15,12,8,6,4
Leg press and calf raises same as Squats
Deadlifts 3x10
Quad extensions and leg extensions 2x10 each
Back
Lat pull downs 16,12,10,10,10
ISO last pull downs 3x10
Rows 12,10,10,10
Shoulders
Military press 15,12,10,8,6
Front and lateral raises 15,10,10
Shrugs 20,15,10,8
Chin pulls(can’t think of the correct name right now) 3x10
For bi’s and tri’s it Varys slightly each workout
I’ve been doing as you suggested when I get to the heavier sets I take a 2 1/2 min break between sets instead of the usual one min but things haven’t become mundane yet I like this routine for the most part but welcome feedback
Yep all these sets are way too high in reps mate, thats what is killing progress for you. Obviously different exercises require different rep ranges for them to be effective though I realise. By the time you are getting to the lower rep stuff you are burnt out from the higher reps. Bud you need to rest MUCH longer to be able to put your all into low rep set work. To keep things punchy and moving forward for you I'd say around 6/7 minutes as you are use to moving fast paced, but literally if I'm going for some big doubles or singles I'll rest 15 minutes before giving it all out. I realise though this can be difficult when training in a gym and holding up equipment rather than a home setting as such.
I think I will give this 5/3/1 a try that the members below posted with longer rest periods however I don’t think I could stick with anything that required a wait period longer than 4-5 mins so I will start there. Thanks for your feedback
8/6/4/4 .... 5/3/1 just means injuries especially 1 reps!
I’m currently looking At routines to start Tom. Would the 8/6/4/4 follow the same exercises S the 5/3/1?
jayiskwhen would 1 rep injure you if its not more weight then you can handle due to the program numbers starting low. its programmed so you dont miss lifts and can handle the weight. its not max effort.
and out of 3 weeks it is only the last week that you do 1 set of 1 rep.
Even then it’s 1+ at 95% of 90% of your max. So usually you’re hitting 3 reps
I've never had any injuries at all doing singles, its when you don't perform them that you get the injuries as your ligaments aren't use to heavy loads.
The one thing I’ve noticed with the 5/3/1 it doesn’t really leave much room to add in bis and tris and no back isolation exercises. How would you suggest adding those in?
jayiskhe has a lot of different templates to follow that change the assitance work. think one is called 5/3/1 body building. He likes to superset chins with a lot of stuff. but different templates have more exercises.
https://www.jefit.com/routines/23613/531-body-building-style-
that is why you really need the ebook as mentioned. the 4 main lifts and the 5/3/1 template stay the same but as i mentioned there are on ton of different assistance templates.
if you put the numbers in this tells you how many plates to add to each side of the bar. Play around with the different name templates and when you scroll down it will show the different exercises for that template once everything is filled out.
click on either of the 2 body building templates if that is what you are more interested in. tells you exactly what to do.
https://blackironbeast.com/5/3/1/calculator
Exactly what I was looking for thanks bro! I think I will download the book after work tonight def going with the 5/3/1. +
https://www.t-nation.com/workouts/boring-but-big-3-month-challenge
Found this 12week program for hypertrophy all laid out.
Also thanks for the link to that calc page, lots of good info there.
Another great link you guys are killing it thanks bro! I like the sample diet included in this as well. +
jayiskyeah another good one you posted. as ive said there are so many templates or if you know your weak points you could just figure out your own accessory work.
it depends on what your goals are. And what will keep you motivated.
I tried the reg. boring but big for a month and it was brutal.
there’s TONS of room to add those in. Read the 5/3/1 pdf. You can pick and choose your accessory exercises to hit whatever you want. But Most of your growth is going to come from your big compound lifts
That’s what I love! I forgot how much I enjoyed 5/3/1 back in the day. Sure it might look boring, but I love going in there, doing the exact same thing every week. It’s simple, quick and gives good results.
I get burnt out when I try and do some workout that has 5 different exercises for each muscle or muscle head and you’re doing 20 different things each session and all you’ve done is workout your arms, it’s just so tedious to me. Nope, I’ll stick to my squats, deadlifts and bench with 4 accessory exercises for each one!
I like the sound of that if I’m understanding correctly. So you would do a set of 5,3 and then 1 for main muscle group and then do some accessory workouts? Or if I’m not getting that right list the routine foe A muscle group I’d appreciate it
https://www.t-nation.com/workouts/531-how-to-build-pure-strength
Here’s the down and dirty of it. Google 5/3/1 pdf if you want to read the full book. The book goes way more in depth, but that link gives you the basics
jayiskhttps://www.t-nation.com/workouts/531-how-to-build-pure-strength
thats sums it up pretty well. if you were to actually follow the program i would suggest getting the ebook.
Thank you for sharing the link. I will download the whole book and try to follow this program in a few weeks...thank you again
jayiskno problem. Jim Wendler has made several different versions. I would suggest getting the original one.
Thanks for the link! I really like how this is set up I will definitely give it a try starting Monday
jayiskhe is also big on conditioning. he suggests pushing the prowler or running small hill sprints. Core work on each training day as well.
i have seen a lot of people have success with it. they get bigger and stronger as long as they stick to the program. And obv. eat and get proper sleep.
i always recommend giving any program at least 3 months. Then decide if you want to stick with it some more or change it.
big problem i see in the gym is people can not leave their ego at the door and just follow the program and the numbers. They get all psyched up cause people are around and they feel the need to add more weight to the bar to try and show off.
each month the numbers go up so at some point you will have people turning around mirin you. And you wont have to worry about showing off :}
Beat me to it while I was writing my response! Lol
Lmao It is a good article though - It looks like we are all on T-Nations email list Lol
jayiskfunny how his program list say 3 +. Which means you have the option to try and do more reps.
its now become "AMRAP stands for "as many reps as possible" to other programs
That’s where the gains are really at! First two sets I really focus on form and control, but putting that max effort into the AMRAPs is what makes the program. I think a lot of people sell themselves short by only doing the minimum.
jayisknot saying anything about the process. Just that Jim Wendler wrote 5/3/1 along time ago. And now programs re-branded it as AMRAP.
jayiskI followed 5/3/1 for along time and had success with it. But i finally switched to a different program.
the great part about 5/3/1 is after the main lifts there are so many options for accessory work you can switch them up.
I’m with levelup on this one. If it’s still working and ur still motivated. I don’t see a reason to fix what’s not broken. If ur plateaued or are flat out over it (bored with it, struggle to stay focused, etc) then switch it up. I wouldn’t ever change up for the sake of changing up tho.
That’s kind of how I feel too I just hear a lot of people talk about the importance of switching routines and I really like my current one. Thanks for the feedback!
Everyone talks about switching it up and “confusing” your body etc...it’s not necessarily a bad thing. The problem is people end up picking a lot of movements that don’t fit their mechanics and end up not working the targeted muscle as well as they should. As long as you are still working the progressive overload the same movements should be good...this could be more weight, another rep, longer tempo, longer squeeze during contraction etc. I tend to be a fan of not over complicating things
With that being said, your body may benefit from a two week de-load before you pick back up with overload
So I’ve pretty much been doing what you suggested. Whenever the weights start getting lighter I’ll add in extra reps/set and eventually move up weight. On the last few reps I always concentrate on maximizing the tension on the muscle. I hear a lot of people talking about switching routines all the time so I was looking for some more opinions. Thanks for your feedback!
what are your goals? And what’s your current program?
Goals are to get stronger and put on some lbs. my routine is different for different muscle groups but most are close to this for chest I do incline reps with increase in weight sets 20,15,12,8,4 bench reps 3x15 flys reps 15,12,12,8 and there a chest machine I like that keeps the pressure the same going down as going up and I do 2 sets of 10 on it. Every few weeks I’ll do bench with the reps/set as incline and incline with the reps/set of bench but I try to
Do more incline lately because I’m working on my upper chest. My goals haven’t changed and I’ve been making good gains and while they’ve slowed I’m still making them so I was really looking for opinions on when to change routines. In the past I usually change when my goals change or The workout starts to Seem easy and I don’t get as sore but the past few years my workouts are longer so I haven’t had to change them as much. Thanks for the reply!
Your reps are way to high for building strength, working sets should be no more than 4. 4 sets of high rep dumbell flyes will also hinder strength gains by making your chest too sore for the next time you train bench which should be twice a week for some good progress.
I usually like a warm up set of higher reps it’s helped me stretch out I think but your saying all my sets should be around 4 reps after that? With my current schedule I hit chest about every six days if I don’t miss a day. it’s my favorite muscle group to work, would you say that’s sufficient? Are you also saying that I’m over working on my workouts or just on the chest flys? I am not currently on cycle
Any advice press gives, id take it like the gospel. He made some suggestions to my workout plan before I started my blast and it’s made a huge difference in my strength. I doubled up on chest each week like he said and for my failure at 85% I’ve already gone from 205 at 10 reps to 215 at 11 reps and it hasn’t even been a full month yet.
That’s great bro those are the results I’m hoping for when I start my new routine Tom going to make a big Sams club run too.
Fuc**n hell man that's Awesome to hear!! :)) I didn't realise this comment was at the bottom of the page Lol No thats really really good man - It's great to hear that I've helped someone and made them happy.