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first 12 weeks done.

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2007/06/07 04:44:43 (permalink)

first 12 weeks done.

I am a beginner and just finished my 12th week, I read that you should change your routine after 12 weeks.
I have been doing this routine that I found on these boards, Gakic.
Day 1
Barbell deadlifts 3 x 8
Weighted chins 3 x 8
Bent over barbell row or Pendley row 3 x 8
Barbell/EZ bar bicep curl 3 x 8
Day 2
Incline barbell bench press 3 x 8
Flat dumbbell bench press 3 x 8
Standing military barbell shoulder press 3 x 8
Weighted dips 3 x 8
Day 3
Barbell squat 3 x 8
45 degree leg press 3 x 8
Stiff-legged deadlift 3 x 8
Seated or standing calf raises 3 x 15

My question is , is there a suggested routine that I should look at for the next 12 weeks or do I just browse around looking at routines and choose any one that looks good? also when they say to change routines, are there certain things you dont change such as bench press etc. ?
Thanks all.

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    RE: first 12 weeks done. 2007/06/07 08:16:48 (permalink)
    firstly mate have you gotten all you can out of the routine? changing every 12 weeks is just a guideline, if youve got more arse to kick on this routine stick with it, if your gains have slowed or stopped completely then its time to change. also dont mistake the body getting used to a routine with being overtrained. make sure you get plenty of good rest and nutrients otherwise no amount of training is gonna do much for ya. secondly any program is built around compound lifts. eg, benchpress deadlift squat power cleans, pullups, rows the only thing that changes is possibly tweaking isolation exercises or rejigging the days in which you do each lift. since youve been training hard for 12 weeks why dont you have a go at jejigging your own routine and post it for critique, this is the best way to learn how to structure a routine and will expand your knowledge. otherwise just browse the routine section for yourself because chances are any rouine anyone posts is just one they randomly find. good luck mate

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    RE: first 12 weeks done. 2007/06/07 09:32:23 (permalink)
    As jabybebus has said, if you can get another 6 weeks out of it still progressing stick with it. I did this with my first bulk last october, I was thinking of changing my chest day as I wasn't progressing with my benching, though I stuck with it for another couple of weeks and really tried hard. That was when I could progress from 15kg DB's, now i'm using 22.5's and still progressing (although now i'm on my 3rd week of a new (cutting) routine).
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