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Changing it up?



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Old 07-27-2008, 09:39 PM
john917v john917v is offline
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Default Changing it up?

I'd like to change up my workout. I am not bored with it-I don't know how I could, but I want to make sure I am getting the absolute most that I can. I increase the weight each wo, but is that enough, or should I also use different exercises than I have been doing? They're all compounds. Mondays, I do deadlifts, benchpress, squats, rows, and sit-ups, or kettlebell figure-8s. Fridays, I do deadlifts, benchpress, squats, and chin ups, and shoulder presses.
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Old 07-28-2008, 05:29 AM
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I would just add another day if I were you and then shift some of the volume to that day. I like what you're doing, you like what you're doing...no need to change a lot.
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Old 07-28-2008, 01:00 PM
Eddie0206 Eddie0206 is offline
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I personally like to use a workout program up to about 6 weeks then change it up. Different lifts, reps, and weight. If week by week your still seeing obvious progression there shouldn't be a need to change it.
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Old 07-28-2008, 01:18 PM
Andrew.cook Andrew.cook is offline
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I don't know that I would change up EVERYTHING. I think there is some wisdom in making small changes. The big lifts have to always be there. At least squat and overhead/bench. Deadlift can come and go if you follow WSBB plans. But the supporting work should focus on bringing up those things that are weak.
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Old 07-29-2008, 07:32 AM
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Without seeing numbers its kinda tough to comment on changing things up. The first thing I see when I look at your post is that you do deadlifts, benchpress, squats, rows all in the same workout. Now this doesnt apply to everyone, but if your going for strength, you may benefit from moving some things around.

For me, if I have a near max effort deadlift (90% range), then try to do squats in that same range I'm just asking for trouble. My legs and lower back are fried, and squats go nowhere. this obvioulsy doesnt apply if you go light on squats after deads or vice versa.

Just something to think about.
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Old 07-29-2008, 07:48 AM
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i agree with everyone. i think you should add an extra day if time permits and move some of your big lifts around to that day
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Old 07-29-2008, 10:41 AM
john917v john917v is offline
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I've really been thinking about a 3-day routine.
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Old 07-29-2008, 10:46 AM
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Old 07-30-2008, 10:38 AM
EricT EricT is offline
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It would prob help to see more info but from what I can see I agree with the general notion of adding a day and simply redistributing the volume. That would give you room for more supportive stuff or accessaries. I agree with Andrew that huge sweeping changes are prob not necessary since, as you say, you increase the weights every workout.
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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 07-30-2008, 11:14 AM
Andrew.cook Andrew.cook is offline
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Everybody gets bored. I believe Mark Rippetoe referred to this as "Bodybuilder ADD" the desire to constantly change stuff. Anyway, to take a page from WSBB, it seems reasonable to me to have some portion of your workout that is very stable (For instance, every monday is a squat day... whatever your preferred programming, every monday you squat. Then you have a planned support exercise for the month. We will say that it is good mornings. Then you have a third leg exercise that you can feel free to change up week to week. Something that targets a weak spot or has some general carry over to leg/hip/lower back strength. Maybe calves one week, pull throughs, etc. That way you have something very stable that you can always reference back to as your "proof" that you are getting stronger (squat). You have something that you stick with long enough to get some pretty specific advancement in (Good mornings for the month), and then you have a slot open so that you can get your artistic or impulsive side out

Keep in mind this isn't really "programming" so much as just a philosophy to keep things fresh and interesting. If you are bored or wishing you could do something else then you won't be fully into the work you are doing. If you change everything you do on a whim you really stand a poor chance of making any real progress.

Last edited by Andrew.cook; 07-30-2008 at 11:53 AM.
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