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Have you changed your routine for 2015?

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James
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2015/02/08 10:12:44 (permalink)
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Have you changed your routine for 2015?

Have you changed your routine significantly for 2015?  if so, to what and why?
#1

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    Floydy
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    Re: Have you changed your routine for 2015? 2015/02/08 10:28:44 (permalink)
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    Yes. Significantly.
    Last year my training was all over the place and so I made a determined effort to work out six different programmes, one each for the first six months of 2015.

    Last month was reverse sets, gradually lowering the reps each week but going heavier.
    This month I'm doing a "5-4-3-2-1" routine. Five sets at a moderately heavy weight, increasing down these 15 sets to a single failure set. Lots of volume but it's going well.

    Making some good improvements in my strength already this year.
    #2
    robert123
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    Re: Have you changed your routine for 2015? 2015/02/08 14:18:44 (permalink)
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    I went from 5 * 5 to "5-4-3-2-1" between Sept- December and now switched to a 3 sets with 8 reps in 2015.
     
    For the 5 - 1 routine I did my normal weight at 5*5 but then upped it for 3,2,1.  The workouts were over really quick which appealed but I began to question what I was getting from them. My strength felt good whilst doing it but Ive already seen better change with 3x8 this year and ive only been at it a month.
    #3
    Floydy
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    Re: Have you changed your routine for 2015? 2015/02/08 14:26:13 (permalink)
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    robert123
    I went from 5 * 5 to "5-4-3-2-1" between Sept- December and now switched to a 3 sets with 8 reps in 2015.
     
    For the 5 - 1 routine I did my normal weight at 5*5 but then upped it for 3,2,1.  The workouts were over really quick which appealed but I began to question what I was getting from them. My strength felt good whilst doing it but Ive already seen better change with 3x8 this year and ive only been at it a month.


    Aww mate. And I thought I'd invented the 5-4-3-1-1 routine. What a blow...I'm enjoying it though but it's bloody hard work. Same as you with upping the weight on the last few sets.
    #4
    LincsRic
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    Re: Have you changed your routine for 2015? 2015/02/08 19:16:01 (permalink)
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    Last year I was trying to fit too much into my workouts and everything was done as supersets. As a result I never really progressed in any particular area as I didn't have any focus in my workouts and I didn't really feel any stronger as a result.
     
    This year I've totally simplified my workout based on the 531 program. I absolutely love the workouts, it fits in better with the short time I have for my workouts but most importantly, I feel like I've gained more strength since the start of this year than I did over the 4 months or do previous to that. I'm a huge fan of the 531 workout.
     
    #5
    robert123
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    Re: Have you changed your routine for 2015? 2015/02/09 12:15:24 (permalink)
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    Floydy
    robert123
    I went from 5 * 5 to "5-4-3-2-1" between Sept- December and now switched to a 3 sets with 8 reps in 2015.
     
    For the 5 - 1 routine I did my normal weight at 5*5 but then upped it for 3,2,1.  The workouts were over really quick which appealed but I began to question what I was getting from them. My strength felt good whilst doing it but Ive already seen better change with 3x8 this year and ive only been at it a month.


    Aww mate. And I thought I'd invented the 5-4-3-1-1 routine. What a blow...I'm enjoying it though but it's bloody hard work. Same as you with upping the weight on the last few sets.




    Have a look on T-nation mate, lots of different discussed routines on there. I found it alot easier to be honest, I've never tried 1 rep maxes, however on bench I did
     
    5 x 80
    4 x 82.5
    3. x 90 
    2 x 90
    1 x 100 
     
    and thats my best lifts ever on bench for example in terms of weight, however now that im doing 3 sets with 8 reps I can manage only 80 throughout since last month. I may up to 82.5 this week however as I felt strong last week.
     
    i'm considering investing in a squat rack for the garage but cant justify cost at the moment.
     
    #6
    Floydy
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    Re: Have you changed your routine for 2015? 2015/02/09 13:22:08 (permalink)
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    Fine benching mate, I'm along similar lines to this.
    I don't know T-Nation but I'll take a look thanks My current adaptation is only just in it's second week but I'm enjoying it so far.
    #7
    robert123
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    Re: Have you changed your routine for 2015? 2015/02/11 22:55:22 (permalink)
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    good to hear, i normally look to change up around 4 month mark keeps things fresh. Im not sure how good muscle memory is or it can be tricked but it also gives you a bit of motivation i found with something new.
     
     
    #8
    Nicky p
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    Re: Have you changed your routine for 2015? 2015/02/11 22:58:42 (permalink)
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    I change my routine far to often. I am going back to a full body work out for 2015, especially as I can only train three days a week now.
    #9
    PosterBoy
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    Re: Have you changed your routine for 2015? 2015/02/12 07:21:14 (permalink)
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    I have changed from Layne Norton's Phat training, two lower rep power days and 3 hypertrophy days with higher reps, to a program by Matt Wild for me with much more volume.  It's taken me some time to adjust to it, both mentally and physically.
    #10
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