Stuck on a workout routine
- 02-09-2013, 01:44 AM
- 02-09-2013, 08:44 AM
what have you been doing exactly?
what is your diet like, for example what exactly did you eat yesterday?
what are your goals?
how many days a week can you dedicate to exercise?you can call me "ozzie" for short.
- 02-10-2013, 02:42 AM
02-10-2013, 07:28 PM
And yes your body/muscles are going to adapt to whatever you are doing if you don't mix it up.
Add in some drop sets, super sets, giant sets, etc. Another reason maybe your muscles are not responding is because of your control/technique. A lot of people don't realize that even a small change in how you lift the weight can make that big of a difference.
02-10-2013, 08:31 PM
02-11-2013, 12:17 AM
02-11-2013, 12:18 AM
02-11-2013, 08:40 AM
another example are olympic lifters. 2 main lifts. thats it. several days a week of 2 lifts. and year after year they get stronger.
a good plan can be used for months, and even years. as long as it has all the components it needs to be a good plan. that is not just a balance of volume, intensity, and frequency, but mobility work, conditioning, and a progression plan. miss one of those and plan wont last long. miss several, as most people do and no wonder you cant do more then a few weeks on a plan.
to me that is a big reason i recommend people doing proven programs. if nothing else it teaches a person all the components. by reviewing several programs and doing them you start to see how those components are related. in that you change one how you need to change the others to fit.
you can call me "ozzie" for short.
02-11-2013, 02:13 PM
It is not the exercises your body adapts to, as much as it is the weight being used. So, increasing the loads, thru progression, perhaps along with volumes, frequencies, certainly determination and having your head into it, etc. are huge keys to keep moving into higher levels.
Actual specific routines are low on the list of successes, as opposed to WORKING a said routine.
Knowing when to push hard and when to pull back some, can be very helpful in moving forward, but comes with experience and time under the bar.
Right. Otherwise you can fall into the trap of searching for the perfect routine (that does not really exist) and even worse, the dreaded CRCing or constant routine changing, looking for the holy grail. There are quite a few proven routines that work and many top lifters have used them for lifetimes.i recommend people doing proven programs. if nothing else it teaches a person all the components. by reviewing several programs and doing them you start to see how those components are related. in that you change one how you need to change the others to fit.
Usually using loads in the 80% of anytime maxes, and for multi sets and reps are some of the most basic and successfully set up routines.
And honestly, 3-4 times per week can be plenty for the masses on weight work, maybe adding other cadio stuff ie: basketball etc. etc. etc. over top thru the week.
02-13-2013, 11:02 PM
i may keep my routine (what i lift on what days) the same for a few months, but as far as individual exercises go, i never go in doing the same exact thing i did the week before. always change it up. i do keep the basics the same. like, i always do squats, always bench...etc
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