still confused

getnasty · 12-13-2004, 05:52 PM

I've read quite a few threads on this board and I've read Beyond Brawn, but I'm still struggling to find the right program. I thought I had it worked out finally, but I'm still not sure. This is the what I have just started doing...

Tuesday:
Squats
Weighted Dips
Military Press

Friday:
Full Deads or Rack Pulls (not sure which I should be doing)
Weighted Pullups
Calf Raise

I've read so many posts that all seem to have different ideas and suggestions and now I'm a little overwhelmed.

Any thoughts or advice for me? Thanks for any help

DEANO · 12-14-2004, 07:37 AM

First, are you a hardgainer or do you recover pretty good. If your weights are moving up every workout then you are on the right track. When they stall out then it is time to switch it up. I do not fit the hardgainer template completely so that is not enough work for me but if you do then it is good. That is the fun of this sport you need to find what works for YOU. Nobody has the same body. Also what are you goals and stats?

DEANO

getnasty · 12-14-2004, 10:36 AM

I'm definitely a hardgainer. The weights were beginning to stall out in my last routine, so that's the reason I'm changing it up. My goal is always just to add size. I'm 5'8'' about 175 lbs. I thought this routine would work well because its very simple.

DEANO · 12-14-2004, 12:15 PM

Well, for starters i would build a strong strength base BEFORE you worry about size. In most cases size will go up when strength does. What did your old routine look like?

DEANO

RIDE/DIE · 12-14-2004, 12:23 PM

Quote:

I've read quite a few threads on this board and I've read Beyond Brawn, but I'm still struggling to find the right program. I thought I had it worked out finally, but I'm still not sure. This is the what I have just started doing...

Tuesday:
Squats
Weighted Dips
Military Press

Friday:
Full Deads or Rack Pulls (not sure which I should be doing)
Weighted Pullups
Calf Raise

I've read so many posts that all seem to have different ideas and suggestions and now I'm a little overwhelmed.

Any thoughts or advice for me? Thanks for any help

Quote:

I'm definitely a hardgainer. The weights were beginning to stall out in my last routine, so that's the reason I'm changing it up. My goal is always just to add size. I'm 5'8'' about 175 lbs. I thought this routine would work well because its very simple.

Your routine looks like a strenghten routine, not really for size....well actually you never stated your rep range or sets.
need to see your routine in full and your previous routine....

***iron addict*** · 12-14-2004, 01:11 PM

If you are a TRUE hardgainer that is a great routine and will likely work well. That type of routine will only work for so long though because the loading doesn't change. When progress stalls you will need to either:

1. Break out the TINY 1/2-1 lb plates and work up in small increments.

2. Make wholesale changes to the routine/loading parameters.

Iron Addict

getnasty · 12-14-2004, 05:41 PM

thanks for all the pointers guys...all are appreciated.

my old routine looked something like this...

Tuesday:
Squats, 3 sets
Dips, 3 sets
Flyes, 2 sets
Side Laterals, 2 sets

Friday:
Rack Pulls, 3 sets
Pullups, 2 sets
Shrugs, 2 sets
Curls, 2 sets

For all the exercises with 3 sets, i would do 2 warmup sets of 12-15 reps, then the last set was to failure...usually 6-8 reps. and for the exercises with 2 sets, they were both to failure as well.

so with my new routine, i decided to just do only compound movements. i picked the exercises based on IA's training manual...the page that said "What if all you did was..." I just took those six exercises and decided to work hard to build up the weights for those. i'm also going a little lighter, trying to keep the reps high and concentrate on improving form. like today, instead of doing squats at 295 for 6 slightly less than perfect reps, i did 280 for 13 of the deepest reps i could do.

Did i make the mistake of not changing up my new routine enough?

thanks again

12-13-2004, 05:52 PM	#1
getnasty Member Join Date: Jul 2004 Location: Bridgewater, NJ Posts: 87	still confused I've read quite a few threads on this board and I've read Beyond Brawn, but I'm still struggling to find the right program. I thought I had it worked out finally, but I'm still not sure. This is the what I have just started doing... Tuesday: Squats Weighted Dips Military Press Friday: Full Deads or Rack Pulls (not sure which I should be doing) Weighted Pullups Calf Raise I've read so many posts that all seem to have different ideas and suggestions and now I'm a little overwhelmed. Any thoughts or advice for me? Thanks for any help

12-14-2004, 01:11 PM	#6
*iron addict* Voice of Reason Join Date: Jan 2004 Location: In Zen Posts: 22,132	If you are a TRUE hardgainer that is a great routine and will likely work well. That type of routine will only work for so long though because the loading doesn't change. When progress stalls you will need to either: 1. Break out the TINY 1/2-1 lb plates and work up in small increments. 2. Make wholesale changes to the routine/loading parameters. Iron Addict __________________ For info about personal training consultations email me at ironaddict@ironaddicts.com "A human being is a part of a whole, called by us, universe, a part limited in time and space. He experiences himself, his thoughts and feelings as something separated from the rest... a kind of optical delusion of his consciousness. This delusion is a kind of prison for us, restricting us to our personal desires and to affection for a few persons nearest to us. Our task must be to free ourselves from this prison by widening our circle of compassion to embrace all living creatures and the whole of nature in its beauty." Albert Einstein __________________________________________________ _____ If you are NOT a paying client, a friend, or a staff member, do NOT PM or email me asking for advice. Please post your questions on the forums. I simply do not have time to answer everyone's questions.

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12-14-2004, 07:37 AM	#2
DEANO Senior Member Join Date: Jun 2004 Posts: 1,288	First, are you a hardgainer or do you recover pretty good. If your weights are moving up every workout then you are on the right track. When they stall out then it is time to switch it up. I do not fit the hardgainer template completely so that is not enough work for me but if you do then it is good. That is the fun of this sport you need to find what works for YOU. Nobody has the same body. Also what are you goals and stats? DEANO

12-14-2004, 10:36 AM	#3
getnasty Member Join Date: Jul 2004 Location: Bridgewater, NJ Posts: 87	I'm definitely a hardgainer. The weights were beginning to stall out in my last routine, so that's the reason I'm changing it up. My goal is always just to add size. I'm 5'8'' about 175 lbs. I thought this routine would work well because its very simple.

12-14-2004, 12:15 PM	#4
DEANO Senior Member Join Date: Jun 2004 Posts: 1,288	Well, for starters i would build a strong strength base BEFORE you worry about size. In most cases size will go up when strength does. What did your old routine look like? DEANO

12-14-2004, 05:41 PM	#7
getnasty Member Join Date: Jul 2004 Location: Bridgewater, NJ Posts: 87	thanks for all the pointers guys...all are appreciated. my old routine looked something like this... Tuesday: Squats, 3 sets Dips, 3 sets Flyes, 2 sets Side Laterals, 2 sets Friday: Rack Pulls, 3 sets Pullups, 2 sets Shrugs, 2 sets Curls, 2 sets For all the exercises with 3 sets, i would do 2 warmup sets of 12-15 reps, then the last set was to failure...usually 6-8 reps. and for the exercises with 2 sets, they were both to failure as well. so with my new routine, i decided to just do only compound movements. i picked the exercises based on IA's training manual...the page that said "What if all you did was..." I just took those six exercises and decided to work hard to build up the weights for those. i'm also going a little lighter, trying to keep the reps high and concentrate on improving form. like today, instead of doing squats at 295 for 6 slightly less than perfect reps, i did 280 for 13 of the deepest reps i could do. Did i make the mistake of not changing up my new routine enough? thanks again

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