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New Routine

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Kieran Fisher
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2003/12/03 14:09:10 (permalink)

New Routine

Just started this new routine for the next 4 weeks, as a high-intensity fat burning, bringing out definition and detail thing. Only 4 weeks so that's why the same routine is repeated so often - lots of intensity on the sets, but fewer overal work sets on each muscle repeated 3 times a week. Yes...it's in preparation for Christmas!

Monday/Wednesday/Friday

(only work sets listed)

-Front squats - 3x3
-Straight Leg Deadlift - 1x15
-Push presses - 3x3
-T-bar rows - 2x8
-Hammer bench press - 3 drop sets
-Shrugs - 2x12
-Lateral raises - 3 drop sets
-Curls - 3 drop sets
-Calf raises - 1x25
-Dips - 3x15
-Weighted Sit-ups - 3x8
>supersetted with,
-Leg raises - 3x35
-Leg press - 3 drop sets

Rest is 1 minute between sets and exercises.

Any opinions?
#1

18 Replies Related Threads

    Knighty
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    RE: New Routine 2003/12/03 16:07:41 (permalink)
    Eh? What are you playing at mate?! LOL!

    #2
    Genon
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    RE: New Routine 2003/12/04 05:44:32 (permalink)
    Seems like a good way to over train. Why not do a normal split routine and increase cardio? And of course sort out your diet.
    #3
    Cashman
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    RE: New Routine 2003/12/04 13:26:39 (permalink)
    As the fellas say that routine will do more harm than good. You will overtrain and your body is likely to produce cortisol from the over-stress on it which is HIGHLY catabolic. You'll kiss your gains goodbye IMO. Just stick with a nice 3/4 day split do early morning cardio before breakfast on rest days and drop carb calories moderately from your diet. That will burn the fat. Keep protein intake high so that you lose as little muscle as possible.
    #4
    Kieran Fisher
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    RE: New Routine 2003/12/04 15:03:22 (permalink)
    The routine above is based on the idea that overtraining is not something that happens immediately (one hard workout doesn't ovetrain you), but is the combination fo excessive training for a *sustained* amount of time. Therefore, I could use this routine for 4 weeks, then take time off over Christmas.

    I know certain athletes, and the US Navy Seals tend to go to the verge of overtraining during training, followed by an easy week(s)- so that maximum benefits are brought over a short period of time.

    If I were to follow a normal split routine training bodyparts 1x per week, then I would only train each bodypart 4x in 4 weeks. By using the above, I train each bodypart 21 times over the next 4 weeks (however with less sets per workout). Thus, the theory is that I will be overtraining, but over a very short period (4 weeks) I will take myself as far as possible in the available time, and still make gains - just gains that are unsustainable if I were to continue training at the same pace.

    Didn't Arnold et al. and people of that era push their training well up into overtraining when they got near a comptetition - from 5 times a week in the early weeks, to 6-7 days when a couple weeks out?
    #5
    veganlifter
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    RE: New Routine 2003/12/04 16:04:13 (permalink)
    you sound like the proponents of HST:

    http://www.hypertrophy-specific.com/
    #6
    Kieran Fisher
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    RE: New Routine 2003/12/04 16:47:10 (permalink)
    Huh, there is a similarity. Well, it'll be interesting to see how it works.
    #7
    Raptor
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    RE: New Routine 2003/12/04 17:30:35 (permalink)
    quote:
    Originally posted by Kieran Fisher

    Huh, there is a similarity. Well, it'll be interesting to see how it works.



    let us know how it went. you'll need pleanty of rest and food
    #8
    Knighty
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    RE: New Routine 2003/12/04 17:34:59 (permalink)
    quote:
    Originally posted by Kieran Fisher


    Didn't Arnold et al. and people of that era push their training well up into overtraining when they got near a comptetition - from 5 times a week in the early weeks, to 6-7 days when a couple weeks out?



    Yeah, and they were all top notch training gurus!

    Come on mate...we should all know by now that what the pro's say with regards to training doesn't mean squat!
    #9
    miki
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    RE: New Routine 2003/12/04 17:47:00 (permalink)

    Give it a go. Only way to learn sometimes.

    Start a journal too. Be a good read.
    #10
    Genon
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    RE: New Routine 2003/12/05 00:07:28 (permalink)
    I still don't like it... Ya maybe your only doing it for 4 weeks but in 4 weeks you can't expect results with any routine. And ya, those pros are chemically assisted and are PROS. I don't think that you are, howver I don't really know you. The theory behind the routine does make sense, but I don't think it will work.
    #11
    T-Bone123
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    RE: New Routine 2003/12/05 16:22:12 (permalink)
    Id have fallen asleep before i even finished the first set of 35 reps on the leg press.

    Give it a go see what happens, but id definitely allow more rest and increase food accordingly.
    #12
    Kieran Fisher
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    RE: New Routine 2003/12/05 20:20:24 (permalink)
    I tried it the day before and was almost sick by the first set of leg raises! haha

    Had to take a couple minutes lying on the ground! Good workout, will see how it works out - have had to lower the weights used but was sore the day after still.
    #13
    Knighty
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    RE: New Routine 2003/12/05 22:30:53 (permalink)
    quote:
    Originally posted by Kieran Fisher

    have had to lower the weights used but was



    Shows it's counter productive already - drop it I say!
    #14
    Kieran Fisher
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    RE: New Routine 2003/12/05 22:43:08 (permalink)
    So in other words we should never do anything other than 1 rep maxes? Which is the logical deduction from what you're saying.
    #15
    Genon
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    RE: New Routine 2003/12/05 22:49:43 (permalink)
    Pretty sure he means routines that are high volume should not make you expirience severe DOMS. They usually allow your muscles to heal faster so you can work out again. If you are getting DOMS then, and you plan on doing it 4 days a week, it will definatly be over training.
    #16
    mattster
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    RE: New Routine 2003/12/06 11:15:18 (permalink)
    Well im gonna go out on a limb and say go for it matey, its something id try and as you say, over training comes around through sustained periods of over training. I reckon by 4 weeks youll be feeling pretty ragged bro.

    GOOD LUCK.
    #17
    MikeyFive
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    RE: New Routine 2003/12/06 11:55:32 (permalink)
    quote:
    So in other words we should never do anything other than 1 rep maxes? Which is the logical deduction from what you're saying.

    Thats not in any sense the logical conclusion of what Knighty said. What he meant was the fact that due to the high volume of your workout you were forced in to using sub-optimal weights on later exercises. And I agree with him.
    #18
    Knighty
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    RE: New Routine 2003/12/06 15:34:35 (permalink)
    quote:
    Originally posted by MikeyFive

    quote:
    So in other words we should never do anything other than 1 rep maxes? Which is the logical deduction from what you're saying.

    Thats not in any sense the logical conclusion of what Knighty said. What he meant was the fact that due to the high volume of your workout you were forced in to using sub-optimal weights on later exercises. And I agree with him.

    #19
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