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04-16-2008, 05:51 PM
| #1 (permalink) |
| Rank: Member Experience: > 1 Year  Join Date: Feb 2008 Location: NY
Posts: 83
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Gender:  |  Is it time to change my routine? Hi, I've been lifting for 4 1/2 months now and I wanted to check in and see if anyone recommends any changes with my routine. I'm interested in a combination of strength and size however lately I've been going heavier and wanted to emphasize more on strength. My current routine is 3 sets of 6 reps. I use a constant weight so I can get 6 reps on each set. I pick a weight that I can do for 6 reps and not go to failure on any set. When I first started lifting I was all over the place. Since then I got some advice and I have steadily decreased the reps and added weight trying not to over do it, and slowly get into lifting heavier weights safely. Over the past 2 1/2 months I have done a few weeks of 3x12, then a few weeks of 3x10 followed by 3x8 and so I just started my first week at 3x6. Here are the days I lift and the exercises I do. Thanks for any help you can offer. Monday ------- Bench Press - 3 sets of 6 reps Incline Bench Press - 3 sets of 6 reps Military Press - 3 sets of 6 reps Standing Side Lateral Dumbell Raises - 3 sets 6 reps Bent Over Lat Raises - 3 sets of 6 reps Tuesday -------- Rest/Cardio Wednesday ----------- Squats - 3 sets of 6 reps Deadlifts - 3 sets of 6 reps Lying Leg Curls - 3 sets of 6 reps One Leg Calf Raises - 3 sets of 12 reps Thursday -------- Rest/Cardio Friday ----- Lat Pulldowns (In front of neck) - 3 sets 6 reps Bent Over Rows - 3 sets of 6 reps Barbell Curls - 3 sets of 6 reps Saturday -------- Rest/Cardio Sunday ------- Rest/Cardio |
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04-16-2008, 06:40 PM
| #2 (permalink) |
| Rank: Lightweight Experience: 3-5 Years  Join Date: Nov 2005
Posts: 1,359
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Gender: | The only reason why I would change what you're doing is if you've stopped progressing, you're so bored that you don't really wanna workout, or your joints need a rest (to name a few). Basically, don't fix it if it isn't broken. Why do you think you need a change? |
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04-17-2008, 05:45 AM
| #4 (permalink) |
| Rank: Member Experience: > 1 Year Join Date: Feb 2008 Location: NY
Posts: 83
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Gender: | I'm not sure exactly how to tell if I'm progressing. I also wasn't sure if working every body part/muscle group once per week was enough or if 3 sets per exercise was enough. Thanks for the help. |
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04-17-2008, 06:12 AM
| #6 (permalink) |
| Rank: Bantamweight  Join Date: Aug 2007 Location: philly
Posts: 933
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Gender:   | yeah kane said it right. throw like 10 to 20 pounds on every few weeks and see if you can complete it. once you stop being able to do it switch up. and i guess normally a program lasts around 6 to 8 weeks. bu tif you been on yours longer an dits working for you keep it going |
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04-17-2008, 07:07 AM
| #7 (permalink) | |
| Rank: Lightweight Experience: 10+ Years  Join Date: Oct 2006 Location: San Antonio, Texas
Posts: 1,142
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Gender: | Quote:
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04-17-2008, 12:58 PM
| #8 (permalink) |
| Rank: Member Experience: > 1 Year Join Date: Feb 2008 Location: NY
Posts: 83
Country:
Gender: | Every few weeks I've been increasing the weight but doing less reps so I don't know if I'm really making any progress. I guess I would have to decrease the weight back to what I was doing and see if I can get more reps than I did before. I haven't tried to see what my one rep max is in any of the lifts except for benching. I guess I need to do that to see if they increase a few months down the road. |
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04-17-2008, 01:22 PM
| #9 (permalink) |
| Rank: Lightweight Experience: 3-5 Years Join Date: Nov 2005
Posts: 1,359
Country:
Gender: | Try a small decrease in the weight and see if you can add a rep. If you can add 1 rep then that's a good thing, then next time you can try and put that the weight back on and try to get the same reps. Or you can add another rep, just don't get carried away adding reps until you've got a set of 15 reps lol. Here's what I mean: Week 1: Hit 135 for 5 reps Week 2: Do 130 for 6 reps (using 6 as your target for that set) Week 3: Try 135 for 6 reps or do 130 for 7 reps Week 4: 140 for 6 reps or 135 for 7 reps etc.. Hell, you could even do the first 2 sets at 6 reps and the 3rd set at 7 reps, then the next time do the first set for 6 reps and the last 2 for 7 reps. As long as you do more than you did the time before you're progressing. It doesn't necessarily have to be week to week either, it could be 2 weeks, a month, just as long as there is an overall improvement. |
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