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Been on this routine too long

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Wormdoggy
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2005/07/25 21:16:38 (permalink)

Been on this routine too long

I could really use another routine since I have been on this routine now for about 8 months. Getting kinda' bored.

Day 1
Legs ( squats )
Shoulders ( Military press )

Day 2
Chest ( Barbell incline bench or dips )
Tri's ( Skull crushers )

Day 3
Back ( Chins or bent over rows )
Bi's ( Curls )

I usually swim 4 days a week for about 30 mins for my cardio workout.

Any suggestions would be appreciated.

Regards
Patrick
#1

10 Replies Related Threads

    rogerthedog
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    RE: Been on this routine too long 2005/07/25 22:18:48 (permalink)
    What are you trying to acheive?
    #2
    Wormdoggy
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    RE: Been on this routine too long 2005/07/25 22:29:54 (permalink)
    Thanks Roger,
    I have achieved the mass I wish to achieve and now I just want to get very lean. Combined with a good diet program which I have I need to supplement it with a good work out program.

    No more gains but strictly toning and lean mass.

    Cheers and thanks
    post edited by Wormdoggy - 2005/07/26 04:40:42
    #3
    rogerthedog
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    RE: Been on this routine too long 2005/07/25 22:44:18 (permalink)
    Diet and cardio are the keys to getting lean. You'll have to see how it goes.
    As far as the weights routine goes you'll really need more of the same - use it or lose it.

    How long are your workouts? There
    s not many exercises there. How many sets of each do you do and how many reps?
    Perhaps you could try increasing the volume. Do you have any ideas of what you want to change? Are there specific problem areas or do you want a complete overhaul?
    #4
    Wormdoggy
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    RE: Been on this routine too long 2005/07/26 04:42:17 (permalink)
    The workout you see above usually lasts each time for about 45mins. I usually aim for low reps and high weights similar to 5x5 programs.

    I am thinking about increasing the repititions to about 12 reps and lower the weights. What do you think?

    Cheers
    #5
    rogerthedog
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    RE: Been on this routine too long 2005/07/26 05:30:20 (permalink)
    Increasing the volume a little might be good.
    There's so many things you can try.
    You could probably drop some sets and instead add in a few more exercises.
    #6
    trickassmark
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    RE: Been on this routine too long 2005/07/26 05:33:30 (permalink)
    I don't think upping the reps is a good idea for cutting... you already will have a calorie deficit, higher reps will make u burn more calories. Keep ur weight training to mantain muscle mass, and use cardio as a means to burn extra calories.

    I would recommend keeping a journal of the weights ur using. If they begin to drop, that means ur likely doing something wrong that's making u lose muscle.
    #7
    TONY
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    RE: Been on this routine too long 2005/07/26 08:06:10 (permalink)

    ORIGINAL: trickassmark

    I don't think upping the reps is a good idea for cutting... you already will have a calorie deficit, higher reps will make u burn more calories. Keep ur weight training to mantain muscle mass, and use cardio as a means to burn extra calories.

    I would recommend keeping a journal of the weights ur using. If they begin to drop, that means ur likely doing something wrong that's making u lose muscle.



    upping the reps will not make you burn more calories according to something i once read(i will try to find the article)what it basically said was that liftinf heavy with low reps actually burnt more cals than high rep workouts. maybe one of the more knowledgable guys can enlighten us
    #8
    trickassmark
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    RE: Been on this routine too long 2005/07/26 11:40:18 (permalink)
    Here u go:

    "High-intensity strength exercises (in the 70-100% range) are better than low intensity strength exercises (in the 40-70% range) while dieting. The higher training loads help you preserve strength and muscle while on a hypocaloric (reduced calorie) diet much better than super-high volume/low intensity workouts.

    You’ve been training hard and heavy on basic movements while trying to gain as much muscle as possible; now that you’re on a diet you must give your body a reason to hold on to this new muscle tissue. Believe it or not, the human body is more interested in survival than being a hulking hunk of manhood (or a chiselled wonder woman). So energy reserves such as body fat are more precious than muscle tissue since the latter actually consumes energy. When calories are dropped, we enter a survival mode and the unnecessary/energy costly muscle mass goes away, broken down into amino acids and then transformed into glucose for energy.

    To keep your hard-earned muscle mass you must give the body a reason to do so. Will lifting light weights do it? No. You need to continue to lift heavy, otherwise some muscle will go to waste!

    We've been brainwashed by the various muscle magazines to believe that you should do high rep training for definition. This is absolutely ridiculous! Sure, you use a little more energy during your session, but think about it: the higher the training volume you perform, the more energy you need to recover from your workout. The more glycogen you burn while strength training, the more carbs you'll need to recover and progress. If you're on any kind of cutting diet, chances are that you've lowered your carb intake quite a bit. So you need more carbs, but you're actually giving less to your body!

    Furthermore, while on a hypocaloric diet your body has a lowered anabolic drive, meaning that it can't synthesize as much protein into muscle as it does when you're eating a ton. A super-high volume of work leads to a lot of microtrauma to the muscle structures; a lot of microtrauma requires a great protein synthesis increase, which your body can't do at this point. Of course, using Maximum Strength HOT-ROX will allow you to maintain or even build muscle while on a hypocaloric diet, in addition to helping you burn away fat.

    So if you use high-volume/low-intensity training while dieting, you'll break down more muscle and build up less. Not exactly good news! Perhaps one of the greatest benefits of high-rep training is an increase in blood and nutrient flow to the muscles, but if you have a reduced amount of nutrients available in your body, this benefit is pretty much wasted!

    Repeat after me: I will use my diet and energy system work to stimulate fat loss. I will use strength training to maintain or gain muscle.

    That’s the bottom line."



    I would recommend reading the whole article at http://www.t-nation.com/readTopic.do;jsessionid=E6B81244A9EFCBB739BE00BD6E979AF3.hydra?id=517831

    post edited by trickassmark - 2005/07/26 11:59:50
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    TONY
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    RE: Been on this routine too long 2005/07/26 19:04:44 (permalink)

    ORIGINAL: tony1blue


    ORIGINAL: trickassmark

    I don't think upping the reps is a good idea for cutting... you already will have a calorie deficit, higher reps will make u burn more calories. Keep ur weight training to mantain muscle mass, and use cardio as a means to burn extra calories.

    I would recommend keeping a journal of the weights ur using. If they begin to drop, that means ur likely doing something wrong that's making u lose muscle.



    upping the reps will not make you burn more calories according to something i once read(i will try to find the article)what it basically said was that liftinf heavy with low reps actually burnt more cals than high rep workouts. maybe one of the more knowledgable guys can enlighten us



    exactly what i wnted to say just couldnt be arsed typing it at 7 o clock in the morning
    #10
    The Dark Knight
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    RE: Been on this routine too long 2005/07/26 19:15:54 (permalink)
    #11
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