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My "workout"



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  #11  
Old 09-10-2008, 08:22 AM
Andrew.cook Andrew.cook is offline
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Wolf,

No worries. This is a volume about on par with what I can get through in an hour (including all of my setup and tear down times). Time is a limiting factor to me, and honestly I have found that I get more out of putting more work into a few exercises as opposed to a little work into a lot of exercises.

Might not hold true for everyone, but it gives one option.

I will also say that My own volume is set up this way because I do work out 6 days a week (4 weight and 2 GPP/cardio), with one workout being my strongman training (which lasts upwards of three hours most Saturdays) so through the week I try to put in the work I need and skip the icing.

So I can understand Wolf's comment. Even so, I would suggest that if someone were to do this program they should start out as written, and perhaps add in additional sets of the listed exercises, or additional exercises every couple weeks as necessary. I would never suggest that this is more than a basic skeleton framework. I haven't really even addressed progression other than to give the basic "do more" guidance. In the beginning, it can be that simple. It isn't until later that some more complex progression is REALLY needed, IMO. Not to say you can't make it complex from the start, you can. But is it more effective than simply adding weight workout to workout? I can't say that I think it is.

Of course there are people that react very well to high volume, but my body doesn't work that way, so I don't tend to start at that point when making suggestions. I've always found that it is easy enough to add a little more than to try and back track from "too much."

Just my two cents
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  #12  
Old 09-10-2008, 11:41 AM
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Originally Posted by Eric3237 View Post
Twizted, aren't you fairly new to lifting?

Have you ever done squats and deadlifts consistently?
No sir, I don't have the means to do so right now. BUT I am trying to find a way to do them (squats that is), dead lifts I haven't really done hardcore but am prepared to do so. Thanks guys I will be putting all of the suggestions to the test ASAP. Keep them coming
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  #13  
Old 09-11-2008, 07:58 AM
Andrew.cook Andrew.cook is offline
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My only other suggestions (int he very broadest sense) would be to read as much as you can about all the various training methods there are out there. You can't be too educated, IMO. Also, don't be afraid to try something different and don't dismiss things you have not tried. Not everything will work for you, but it will work for someone.
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Old 09-11-2008, 08:06 AM
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AC, I agree with you. Completely. (I am referring to both posts).
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  #15  
Old 09-11-2008, 06:39 PM
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Originally Posted by Andrew.cook View Post
My only other suggestions (int he very broadest sense) would be to read as much as you can about all the various training methods there are out there. You can't be too educated, IMO. Also, don't be afraid to try something different and don't dismiss things you have not tried. Not everything will work for you, but it will work for someone.
Totally right Andrew, i agree... Most of the workouts does not suit everyone...
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Old 09-11-2008, 06:54 PM
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Totally right Andrew, i agree... Most of the workouts does not suit everyone...
Please give me an example.
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  #17  
Old 09-12-2008, 12:24 PM
Andrew.cook Andrew.cook is offline
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A few things that I have noted over the years about what "works" and what doesn't...

1. Programs you enjoy stand a 200% (arbitrary number, but you get the picture) better chance of being successful. If you don't like what you do, you don't put put all your effort into it. No matter what you might tell yourself, it just doesn't happen.

2. Because of rule one, people will be successful on whatever rep range/progression/workout plan they enjoy... within some reason. Obviously nobody makes great headway being overtrained or undertrained. But there is no reason a good trainer can't plot out a strategy using any old set/rep range out there. The numbers are somewhat secondary to the intensity/energy put into the work.

3. Because we don't all enjoy the same thing, a well thought out plan may fail... simply because the trainee's attitude isn't aligned with the trainer's (something I sometimes fail to remember when I train people).

4. All training falls victim to the law of diminishing returns. The longer you do it, the less interesting it gets and the less effective it will be. Plus there is only so much adaptation that most people can milk out of a program at any one time. The program doesn't suck when it starts to taper, our bodies are doing what they are designed to do... adapt.

5. Anything too extreme will likely give you extremely bad results. Better to stick to the middle of the road. If you want volume, perhaps 5x10 would make more sense than 10x10 (over the long haul, though I like the idea of trying something truly insane now and again). Nothing but singles might not be as worth while as reps of 3-5, even if you are looking to boost your 1RM.

There are others, but I think that is a good start for now.
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  #18  
Old 09-12-2008, 04:53 PM
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Quote:
Originally Posted by Andrew.cook View Post
1. Programs you enjoy stand a 200% (arbitrary number, but you get the picture) better chance of being successful. If you don't like what you do, you don't put put all your effort into it. No matter what you might tell yourself, it just doesn't happen.
Damn true. I agree.

Quote:
2. Because of rule one, people will be successful on whatever rep range/progression/workout plan they enjoy... within some reason. Obviously nobody makes great headway being overtrained or undertrained. But there is no reason a good trainer can't plot out a strategy using any old set/rep range out there. The numbers are somewhat secondary to the intensity/energy put into the work.
Umm....In some way I agree and in some way I don't. Sometimes numbers really help in increasing the intensity/energy put into the workout. I guess it's a middle ground that must be established. You must have a good balance between lifting heavier weights and being able to enjoy your workout to the extent of putting more effort into it.

Quote:
3. Because we don't all enjoy the same thing, a well thought out plan may fail... simply because the trainee's attitude isn't aligned with the trainer's (something I sometimes fail to remember when I train people).
True

Quote:
4. All training falls victim to the law of diminishing returns. The longer you do it, the less interesting it gets and the less effective it will be. Plus there is only so much adaptation that most people can milk out of a program at any one time. The program doesn't suck when it starts to taper, our bodies are doing what they are designed to do... adapt.
Very true.

Quote:
5. Anything too extreme will likely give you extremely bad results. Better to stick to the middle of the road. If you want volume, perhaps 5x10 would make more sense than 10x10 (over the long haul, though I like the idea of trying something truly insane now and again). Nothing but singles might not be as worth while as reps of 3-5, even if you are looking to boost your 1RM.
Yup. This is what I have always said: stay in the middle of the road!!!

Good post, AC
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  #19  
Old 09-13-2008, 09:05 PM
Wonder Boy Wonder Boy is offline
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Your Tuesday is not doing much for you. Move your deads, pull ups and dips to your back day where they should be and move your squats to Tuesday. This should be your leg day. You have so many exercises for your back (which is good being that it is such a large muscle group) and yet you only have one leg exercise? Thats kinda silly unless you are working your legs 3 times a week. Your legs are a huge muscle group, treat them as such.

I also dont see any isolated tricep exercises. How do you expect your arms to grow without sufficiently working the biggest muscle group in your arm? Id throw in some cgbp or rgbp along with some skull crushers or db exts. on your chest day, being that it is a low volume day for you.

Id suggest weighted dips over your flys and add some lat raises to your Thursday along with the military press. Finally get rid of your shoulder shrugs, your deads will work your traps enough and drop a bicep exercise on your back day, they will get work enough with the low rows and pull ups/downs.
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  #20  
Old 09-13-2008, 09:12 PM
Wonder Boy Wonder Boy is offline
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sorry for the double post (can you not edit your posts here?)

you need to work your hammies as well. The squats will do some but not nearly enough to build sufficient muscle. Throw in some sldl's or good mornings. Do some donkey calf raises as well, doing just squats is gonna leave you with chicken legs my friend
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