Need to switch my program-help please

Discussion in 'Training' started by Brandy, May 2, 2006.

  1. Brandy

    Brandy Refreshed

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    Hello everyone!
    I am finishing up week 5 of Erik's full body/ 3 day. I am waiting on a program from him, but I am in NO hurry to get it considering. My fat ass will still be here when he's ready! LOL
    Anyway- should I just change up the exercises and keep the reps/sets? Or should I try the FBFL that everyone is talking about?
    Any suggestions?

    buff
     
  2. Blondell

    Blondell Former Postwhore

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    what do you wanna do? are you still getting results from Thunders plan?
     
  3. Brandy

    Brandy Refreshed

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    Well- I know you should change your program every 4-6 weeks or so-
    I do really like this program- Maybe I should just stay w/ it but change the exercises- like take the indiviual exercises from day 1, but move them to day 2's sets/reps, and so on. So it would look like this-
    Day one- 5x6 w/ 120 rest
    incline DB press
    underhand BB rows
    DB split squats
    reverse lunges
    standing DB press
    underhand lat pulldown

    Day two-2x15 w/ 30 rest
    full squats
    flat bench press
    Conv. DL
    standing military press
    lat pulldowns

    Day three-3x10 w/ 60 rest
    rom. DL
    lunges
    flat DB press
    seated cable rows
    incline hammer curls
    lying tricep ext.

    Does this make sense?

    buff
     
  4. krispy1138

    krispy1138 Guest

    I did that program for about 5 weeks and when I wanted to change, I just switched the sets/reps between tbe different days.
     
  5. Erik

    Erik Admin

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    I'd rather see you pick new loading parameters (sets/reps) instead of changing the exercises. A number of the exercises are, or at least should be, staples of any decent program.
     
  6. Brandy

    Brandy Refreshed

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    So keep the exercises the same days, but change around the reps/sets.
    So, Monday would be Monday's exercises, but w/ maybe 3x10 w/ 60 rest? Instead of 5x6 w/ 120 rest-
    I think I got it-but maybe I'm lost :oops:
    Thanks!!!
     
  7. Erik

    Erik Admin

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    I might even just select completely new loading parameters, but that might be overkill too. Provided you're choosing reps that have you training across multiple rep ranges - some heavy, low rep work, mediu, and higher rep work, I think you're going to be fine.

    The important thing is really to try to get stronger on your core lifts.
     
  8. smuggie

    smuggie Maureen aka Mo

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    I would like to strongly suggest you forget about doing high-rep squats and high-rep deadlifts. :eek:
     
  9. Brandy

    Brandy Refreshed

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    Yeah, I was thinking the same thing-LOL

    Okay here is my rough draft.
    M-
    6x4- full squats
    6x4-conv. DL
    3x8-flat BP
    3x8-lat pulldown
    2x12- standing military press (not sure about the reps/sets)

    W-
    3x8-lunges
    3x8-rom. DL
    6x4- seated cable rows
    6x4-flat DB press
    2x12-BB curls
    2x12-tricep ext.

    F-
    2x12-DB split squats
    2x12-reverse lunges
    6x4- underhand lat pulldown
    6x4-underhand BB rows
    6x4-incline DB press
    3x8-standing DB press

    Does this look okay? Or am I COMPLETELY clueless? :wacko:



    Thanks guys!!!
     
  10. PowerManDL

    PowerManDL Banned

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    full squat + conventional DL on a heavy loading day = not the best of ideas.
     
  11. Brandy

    Brandy Refreshed

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    Do I not want them together on a heavy loading day, or do I not want them together at all?
    Should I change the loading parameters and leave them together?

    Is the rest okay?

    Thanks guys! :D
     
  12. PowerManDL

    PowerManDL Banned

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    If I do one or the either for 6x4, assuming those sets are "pushing it" then there's no way in hell I could give the next one my best.
     
  13. Brandy

    Brandy Refreshed

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    Gotcha- thanks- :D
    I guess I am overthinking this and not looking at the obvious here.
    I will split the bodyparts up more and figure this out with all of the suggestions-

    Thanks again!
     
  14. PowerManDL

    PowerManDL Banned

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    If you're wanting to do both heavy in a week, why not just do an upper/lower split instead? There's nothing magical about a three-day full body routine.
     
  15. Brandy

    Brandy Refreshed

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    I'm thinking maybe I will try this- but this would be a whole new world to me- So I better pull out our Stickies!
    I'm confusing myself-LOL
     
  16. PowerManDL

    PowerManDL Banned

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    It's really not that difficult.

    Upper body =

    Chest/shoulders
    Back pull/back row
    Arms and whatever

    Lower body =

    Squat/DL
    Glutes/hams
    Quads
    Calves
     
  17. Brandy

    Brandy Refreshed

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    That part I get :dry: :p - it is the planning the reps/sets that I don't quite get. When I hear all of the variations, it all starts running together.
    So to start-
    day one-upper, maybe HIIT
    day two-lower
    day three-off
    day four-upper
    day five-lower
    day six-HIIT
    seven-off

    I did this split before-and I know I was doing something wrong-my upper days kept me in the gym way longer than my lower.
     
  18. PowerManDL

    PowerManDL Banned

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    that's not hard either.

    The basics of hypertrophy training:

    Tension with adequate volume -

    This is where the 5x5, 4x6, all that comes in. You need a heavy enough weight, and enough total reps to make it mean something. The general rule here is 4-6 sets of 4-6. The specifics don't matter as long as you're hitting the sets and progressing on the weight. This training increases the size of the contractile proteins, which are around 80% of the volume of a given muscle fiber.

    Metabolic fatigue or "pump" work -

    This is where stuff in the 10-20 rep range comes in, generally for 2-4 sets. This works in conjunction with the above to maximize (and facilitate) the growth of the muscle by causing all the stuff that creates energy and is used for fuel to grow.

    Any decent hypetrophy program will combine both.

    so as an example:

    Exercise 1 - 3x5
    Exercise 2 - 2x12

    This is just a brief overview, and it can get a LOT more indepth; but the basics never change, only the specific means of using them.
     
  19. Brandy

    Brandy Refreshed

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    Thanks- that helps-
    Okay- so I stole this split from one of Leah's posts. And I *think* I am combining it w/ what you just said. If not, you are speaking total Japanese to me, and I don't.
    Before you go on, I am *not* an asshat. :p I think I get it, but it's just putting it all together.
    Here goes nothing. :(
    1-upper horizontal push/pull
    2-lower quad dom.
    3-upper vert. push/pull
    4-lower hip dom.


    day one-
    Flat BP 3x5
    incline DB press 3x5
    seated cable rows 2x12
    underhand BB row 2x12 (not sure if that is in the right place)

    Is that layout correct, or do I do one chest right after the other w/ the first being 3x5 and the next 2x12?

    day two-
    full squats 3x5
    lunges-2x12
    bulgarians-3x5
    leg press-2x12

    How do I determine my rest in between sets?

    day 3-
    military press 3x5
    lat pulldown-3x5
    DB press-2x12
    upright row 2x12

    day 4-
    conv. DL-3x5
    rom.DL 2x12
    sumo deads 3x5
    high step ups 2x12

    Seriously, this may be easy for you-but it is overwhelming , and not my area of expertise obviously.

    Thanks for you explaining that to me, BTW-

    buff
     
  20. PowerManDL

    PowerManDL Banned

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    The upper days are fine.

    The lower body days....well, lets just say we need to tweak those.

    You never want to alternate heavy work and pump work like this. There's too much overlap on the parts.

    If anything, I'd do

    Full Squats, 3x5
    Bulgarians, 2-3x6-8
    Leg Press, 2-3x8-10
    Lunges, 1-2x12+

    This is will absolutely destroy your lower back, and isn't practical again due to the conflicting rep ranges.

    Here, again, I'd tweak it:

    DL, 3x5
    Leg Press, 2-3x6-8
    Step-ups, 2-3x8-10
    Leg Curl, 1-2x12+
     

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