What goes around comes around I guess...

Khaine · 09-Feb-05, 06:35 PM

Aiight, so my high intensity high-rep-each-muscle-twice-a-week program finally backlashed.... After making some terrific progress in a matter of 3-4 weeks with this program, this week has been a disaster, and I've found myself having to lower weights as well as diminishing slightly sizewise..... I've concluded that my body wasn't quite ready for the program.... Sooo, I've designed a new one and was wondering if people would be willing to comment on it.....

Monday - Chest:
Bench Press - 2x6 & 2x4
Lying Cable Flies - 3x4-6
Incline Bench Press - 3x4-6
Dumbbell Presses - 3x4-6
Dumbbell Flies - 3x4-6

Tuesday - Legs:
Squats - 2x6 & 2x4
Standing Calf Raises - 3x4-6
Leg Extensions - 3x4-6
Seated Calf Raises - 3x4-6
Smith Machine Squats -3x4-6 (This allows me to get lower by having my feet further in front of my body)

Wednesday - Arms:
EZ-Bar Curls - 3x4-6
Skullcrushers - 3x4-6
Hammer Curls - 3x4-6
One-Handed Cable Pulldowns - 3x4-6
Pronated Curls - 3x4-6
Two-Handed Cable Pulldowns - 3x4-6

Thursday - Shoulders:
Military Press - 2x6 & 2x4
Dumbbell Military Press - 3x4-6
Outward Dumbbell Flies - 3x4-6
Upright Rows - 3x4-6

Friday - Back:
Deadlift - 2x6 & 2x4
Pull-ups - 3 sets of as many as I can take (prolly 15-12-8 approx.)
Bent Over Barbell Rows - 3x4-6
Frontal Lateral Pulldowns - 3x4-6
Seated Rows - 3x4-6
Lateral Pulldowns 3x4-6

Saturday & Sunday: Off

This is supposed to be a hypertrophy program and will include 6 meals a day and a high protein and carbohydrate intake to support the major growth I'm hoping for, although I intend to stay away from supplements.....

**Todd** · 09-Feb-05, 07:05 PM

Sounds like you've started to become overtrained or are on the verge of becoming overtrained. Regressing in strength and size is a tell-tale sign that your CNS has been overworked. You should take 3 or 4 days to a full week off, and then come back to start your new routine. This will give your muscles and CNS time to strengthen and adapt to it being over-taxed. I would then start back working in the upper limits of your rep-ranges for the first week back, then go ahead and hit it hard and heavy the second week on. Make sure you are also taking in enough clean calories per day/per meal to meet the demands you are placing on your body, so you don't find yourself in this scenario again. If you do, then listen to your body and take a few days off, it will help tons! Just my .02 tho!

Khaine · 09-Feb-05, 07:42 PM

Quote:

Originally Posted by Todd

Sounds like you've started to become overtrained or are on the verge of becoming overtrained. Regressing in strength and size is a tell-tale sign that your CNS has been overworked. You should take 3 or 4 days to a full week off, and then come back to start your new routine.

Yeah, that's what I figured as well..... And I was planning on taking next week off..... Need to go jobhunting anyway......

But yea, good lookin out on that tip tho...... Even if it is common sense to go easy after even a short hiatus, I presume my common sense would've been swallowed by the excitement of starting a new program, resulting in my hiting the heavy weights immediately and more likely than not, hurting myself in the progress..... Good lookin out.....

Khaine · 13-Feb-05, 05:42 PM

Yea, I'd still appreciate any responses to the suggested routine.......

**Firehawk** · 13-Feb-05, 05:54 PM

Way too much work, but try it and see what happens.

Cort · 13-Feb-05, 05:58 PM

Quote:

Originally Posted by Firehawk

Way too much work, but try it and see what happens.

Ditto, you might be able to keep that up, but you may just throw yourself back into over-training. There's nothing wrong with hitting it 5 days a week, but it may be better to alternate a bit. Have a heavy high intensity week and a lighter mid-intensity week scheme so you can give yourself a bit of a break every other week.

You could also try something like this.

Week 1
Monday - Heavy + high intensity
Teusday - Medium + mid intensity
Weds - Heavy + high intensity
Thurs - Medium + mid intensity
Fri - Heavy + high intensity

Week 2
Monday - Medium + mid intensity
Teusday- Heavy + high intensity
Weds - Medium + mid intensity
Thurs - Heavy + high intensity
Fri - Medium + mid intensity

Going at it 100% 5 days a week without having lower volume days is going to whipe you out fast.

**Firehawk** · 13-Feb-05, 06:36 PM

I agree with cort there, it's gonna kill you lol.

candyass · 13-Feb-05, 08:03 PM

Nothing wrong with working out 5 or 6 days a week. Just make sure that every 5 or 6 weeks you take a week off. If you work this rest period into your routine you'll be fine.

**Firehawk** · 13-Feb-05, 08:27 PM

That's an awful lot of volume for 5 days a week.

Khaine · 13-Feb-05, 11:07 PM

Aiight, definitely some good advice here..... Appreciate it a lot..... I'll probably give it a go for a couple weeks to see if I burn out and if I do, I'll try something like what Cort suggested.....

Damn, looks like I've been doing too much intensity for about a year now then...... Ah, all the gains thrown to the dogs...... Damnit......

But yea, still open for any and all input you might have.....

Cort · 14-Feb-05, 12:05 AM

Some of your days you have as high as 16 heavy weight/low rep sets for one single body part. If you can handle that over a 5 week period, go for it, but the volume there is extremely high.

Any gains you have already made are valid, its all about what works for you.

**Firehawk** · 14-Feb-05, 09:49 AM

How long you been training? If you been training consistently for less than 5 years, you're a beginner and you are going to make gains no matter what you do.

High volume isn't for everyone but some people can manage well on it.

Tuna Fish · 14-Feb-05, 12:49 PM

Quote:

Originally Posted by Firehawk

How long you been training? If you been training consistently for less than 5 years, you're a beginner

I'll agree with that.

Quote:

Originally Posted by Firehawk

and you are going to make gains no matter what you do.

Now you're spouting garbage. Still gotta eat right or you get nothing.

**Firehawk** · 14-Feb-05, 01:19 PM

har har har har har

I meant no matter what routine you use lol.

Why were you demoted from a moderator position Tuna?

Tuna Fish · 14-Feb-05, 03:06 PM

FH-

That's not true either (the routine). If it were, every novice on the treadmill would have massive quads and calves.

There are a few rules of thumb that, with a certian amount of variation, will produce results for anyone at any time. But ignoring all common sense (as it relates to making gains) will get a person, even a beginner like yourself, nowhere.

Mods? Hell, I don't know. Are there even any here anymore? Ask Geof, he's the one who dumped (basically) all the mods.

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