So i have been doing journal for 30 weeks, ive seen some improvements but still have a long way to go, and i still got alot of learning to do.
Is it ok to stick with the same program for a couple of months, maybe more? current routine is 3 full body per week (which i prefer) and made up of all the good exercises. I could change small things like instead of BB use DB's for benching, shoulder press etc. I have read many times not to stick with a program for to long but current routine has me doing all the lifts i want to build on (and cant really be replaced i.e deads,squats,bench) such as Pull ups, rows, skull crushers, french press, Lunges, dips. So surely sticking with this program would be best? its mainly 4x6 with some heavy 10x3 stuff in there.
Also
Do you think it would do me good to take a week off? like i said since starting back in sept08 i havent stopped, doing 3x cardio 3x weights every week (trying to go heavy each time), i feel fine but just asking for more experienced advice.
What should i do
Moderators: Boss Man, cassiegose
Nothing wrong with a week off for some, especially those experiencing symtpoms of overtraining or going stale.
For those who don't experience that, unless you are going on holiday fo rexample, you wouldn't need to, but you cold either have 2-3 days off, or perhaps just do a week where you train the same rep set methodology, but use half the weight.
Keeps your eye in, maintains focus, but just gives your body some kind of downtime in a sense, from not lifting so heavy. Plus it will stem any Atrophy, or changes in Metabolism, if you're still doing stuff.
For those who don't experience that, unless you are going on holiday fo rexample, you wouldn't need to, but you cold either have 2-3 days off, or perhaps just do a week where you train the same rep set methodology, but use half the weight.
Keeps your eye in, maintains focus, but just gives your body some kind of downtime in a sense, from not lifting so heavy. Plus it will stem any Atrophy, or changes in Metabolism, if you're still doing stuff.
Yeh a week off would be really hard, i would definately have to do something, like as you suggested less weight and still do some cardio.. but i feel fine, so should probably keep doin what im doin.
What kind of symptons would there be of overtraining?
Swanso u'd suggest a new set up?
heres current plan
Monday
Squats 10x3
A1 Dips 4x6
A2 BB bent over rows 4x6
B1 Skull crushers 4x6
B2 BB Curls 4x6
Hanging leg raises
Tuesday - Cardio & ab work (Ex. bike grad. interval training)
Wed
Flat BB Bench presss 10x3
A1 Deadlift 4x6
A2 Military press 4x6
B1 Calf raises 4x6
B2 Bicep curl 4x6
French presses 4x6
Thursday - HIIT Skip rope & Ab work
Friday
Chinups 10x3
A1 Decline bench press 4x6
A2 Hammer Curls 4x6
Glute Ham raises
Calf raises
BB Lunges 4x6
Sat - off
Sunday - HIIT Jog/Sprint down the local track
So that is current routine, I like it alot cos it has all the best exercises, there are some things i would change tho, bicep curls 3x a week seems a bit too much, Wed Deads should be top or at least not in a pair, but im not sure how to change that day around, at the moment i do it separately (not in a pair). And Friday Glute/ham raises i struggle to do these, i feel a real pull on the hams, n i dont wanna push them to hard, but have no exercise to replace them with so will stick with them.
I feel this routine would bring good results, the tricep exercises, the upper/lower back exercises, the chest exercises, the leg exercises theyre all the top ones arent they?
What kind of symptons would there be of overtraining?
Swanso u'd suggest a new set up?
heres current plan
Monday
Squats 10x3
A1 Dips 4x6
A2 BB bent over rows 4x6
B1 Skull crushers 4x6
B2 BB Curls 4x6
Hanging leg raises
Tuesday - Cardio & ab work (Ex. bike grad. interval training)
Wed
Flat BB Bench presss 10x3
A1 Deadlift 4x6
A2 Military press 4x6
B1 Calf raises 4x6
B2 Bicep curl 4x6
French presses 4x6
Thursday - HIIT Skip rope & Ab work
Friday
Chinups 10x3
A1 Decline bench press 4x6
A2 Hammer Curls 4x6
Glute Ham raises
Calf raises
BB Lunges 4x6
Sat - off
Sunday - HIIT Jog/Sprint down the local track
So that is current routine, I like it alot cos it has all the best exercises, there are some things i would change tho, bicep curls 3x a week seems a bit too much, Wed Deads should be top or at least not in a pair, but im not sure how to change that day around, at the moment i do it separately (not in a pair). And Friday Glute/ham raises i struggle to do these, i feel a real pull on the hams, n i dont wanna push them to hard, but have no exercise to replace them with so will stick with them.
I feel this routine would bring good results, the tricep exercises, the upper/lower back exercises, the chest exercises, the leg exercises theyre all the top ones arent they?
the body adapts to reps before anything else (sets, exercise etc) so i'd mix them around but that being said i'd do different exercises too for a total different look
i'm not into full weeks off, deload weeks are good enough if you fluctuate your training stress enough
most of us, including me, don't train long and/or hard enough to fully overtrain
www.uponlinetraining.com
i'm not into full weeks off, deload weeks are good enough if you fluctuate your training stress enough
most of us, including me, don't train long and/or hard enough to fully overtrain
www.uponlinetraining.com
so maybe i should mix the reps up say go from 4x6 to 4x8 (or maybe 3x8??), im ok with changing out some of the exercises but some will have to remain, bench pressin i can mix it up with DB's, inc/dec/flat, dips.
I could use this routine as a base, Lunges i could change for walking lunges, squats for front squats, military press to push press etc.
At the moment this routine has 4 sometimes 5 exercises at 4x6 and 1 heavy lift per day 10x3,
is it a good idea to keep it similar to that set up, 1 real heavy lift per weight day and then onto the rest (lower set higher rep exercises, maybe in a pairing) also would it be good to do 10x3 Deadlift? would that improve deadlift?
thanks for the input so far
I could use this routine as a base, Lunges i could change for walking lunges, squats for front squats, military press to push press etc.
At the moment this routine has 4 sometimes 5 exercises at 4x6 and 1 heavy lift per day 10x3,
is it a good idea to keep it similar to that set up, 1 real heavy lift per weight day and then onto the rest (lower set higher rep exercises, maybe in a pairing) also would it be good to do 10x3 Deadlift? would that improve deadlift?
thanks for the input so far
Here is a sure way to see if you are over training:
Skip one week of training.
If you can lift more after a week off, then you are not getting enough rest. If you are not over-trained you will be eventually as you are deficit training.
If you continue to over-train one day your body will simply not allow you into the gym. That one day will become a week, then a month, then a year.
It is better to under train than to over train.
Symptoms: aches, difficulty sleeping, decreasing strength, overall malaise.
You can Google "over training sypmptoms" and get more information.
Here is a basic source: http://sportsmedicine.about.com/cs/over ... 62499a.htm
Skip one week of training.
If you can lift more after a week off, then you are not getting enough rest. If you are not over-trained you will be eventually as you are deficit training.
If you continue to over-train one day your body will simply not allow you into the gym. That one day will become a week, then a month, then a year.
It is better to under train than to over train.
Symptoms: aches, difficulty sleeping, decreasing strength, overall malaise.
You can Google "over training sypmptoms" and get more information.
Here is a basic source: http://sportsmedicine.about.com/cs/over ... 62499a.htm
re read this:
www.uponlinetraining.com
then re read your postthe body adapts to reps before anything else (sets, exercise etc) so i'd mix them around but that being said i'd do different exercises too for a total different look
www.uponlinetraining.com
for the 3rd time, the body adapts to reps before anything else and you're suggesting that you'll change some exercises but keep reps the same
4 x 8 is not that much different 4 x 6
you've come off a low to moderate vol, maybe try a mostly high volume approach
www.uponlinetraining.com
4 x 8 is not that much different 4 x 6
you've come off a low to moderate vol, maybe try a mostly high volume approach
www.uponlinetraining.com