I have tried this program 3 times with good results. But now I was wondering of any ways to update this program and add some variations. Considering the released of most recent techniques?
Does anyone tried a modified version of this program.
i.e. : How could I modify the set/rep structure instead of 10 x 6 for the deadlift?
Would it be possible to incorporate some drop sets?
What about adding some tri sets?
Thanks for any input.
[quote]grimskunk wrote:
I have tried this program 3 times with good results. But now I was wondering of any ways to update this program and add some variations. Considering the released of most recent techniques?
Does anyone tried a modified version of this program.
i.e. : How could I modify the set/rep structure instead of 10 x 6 for the deadlift?
Would it be possible to incorporate some drop sets?
What about adding some tri sets?
Thanks for any input.
[/quote]
Please don’t take offence to this, but if it worked so well, why are you close to 20%bf and only 180lbs?
I’m not saying that to be unkind or act superior, it’s just that it doesn’t take anything special to gain muscle - it’s simply a case of adequate nutrition and progressive overload in a decent rep range/TUT (ie - get stronger) over many many months.
I used to stress over “the next best thing” all the time…which ironically set me back because I neglected the basics.
What’s so bad about roughly 2 max sets per exercise, 5-12 reps per set, and 4-6 exercises per session? What’s so complicated about taking a few days off if you feel burned out and you aren’t getting stronger? What’s so wrong about eating more if your bodyweight/lifts is staying the same? What’s so wrong about reducing calories if you look like a fat man?
You get the drift…
Thanks for the input.
Regarding my profile, it’s just that I didn’t take the time to update it for many years…which I really don’t care. Please don’t pay attention to it.
If a program is producing good results it is unlikley that modifications will improve the program. The type of changes/additions you suggest are not slight or subtle. The result would be the creation of a new program altogether.
So what are your stats and what kind of results did you get from the programs?
My stats :
I gained about 5 pounds of body mass the last time I tried the program and some strenght too. But I didn’t feel as tired as it should be at the end…even if I pushed myself to failure on each set and even add few extra sessions, because I was still feeling good at the end.
I am thinking about adding some variations to the program as I’m afraid that after 3 times it may not be as effective because the body would have adapted to the stress : Adding some new technique might create a new challenge and stimulus?
But maybe i’m wrong and maybe just over complicating things a bit…
Also, changing the parameters of the program and adding some variations could help to stay motivated.
Just a thought…
[quote]grimskunk wrote:
My stats :
I gained about 5 pounds of body mass the last time I tried the program and some strenght too. But I didn’t feel as tired as it should be at the end…even if I pushed myself to failure on each set and even add few extra sessions, because I was still feeling good at the end.
I am thinking about adding some variations to the program as I’m afraid that after 3 times it may not be as effective because the body would have adapted to the stress : Adding some new technique might create a new challenge and stimulus?
But maybe i’m wrong and maybe just over complicating things a bit…
Also, changing the parameters of the program and adding some variations could help to stay motivated.
Just a thought…[/quote]
I believe that it’s good to change parameters like set/reps/rest maybe every 12 weeks or so, as a way of keeping hypertrophy high, but that’s about it really. I feel that you need to do a certain rep scheme for a decent amount of time before you’ve gotten the full benefit. Once a certain rep scheme has grown “stale”, you can change it and still get good results (provided you are progressing in strength) even if you used it before.
But then again, if you go by all the “cool” research (e.g. Eastern block/Bulgarian scientists), you have to have different parameters within just one week.
Main things to keep in mind for a good program is good periodization (something most advanced lifters do instinctively) and adequate calories/protein. Every program should have “hard periods” (e.g. high volume/intensity) cycled with “easier periods”. Through my own experimentation, I can over-reach (or get to the point of acute over-training) in about 3 weeks, after which point I have to “put on the breaks” (either by taking a workout off, or deloading, or not going to failure etc), and then work back up again. So for me, it’s roughly 3-4 weeks of building up to the max, followed by 1 week of infrequent training or whatever…and repeat.
Any program is only as good as the amount of fuel/building blocks you supply the body. Even a so called “un-effective program” will yield decent results as long as the trainee is pushing hard enough and taking in enough calories/protein. Without adequate nutrition, you:
-Cannot push hard for as long (volume in workouts has to be reduced)
-Cannot make continual personal records
-Cannot workout as frequently
-Are more likely to overtrain
Just a little note: If you are comfortable with gaining a bit more fat, then go ahead with a “good program” and eat enough. If not, then diet down a bit before you start gaining.
Whatever you do, don’t fall into the trap of not knowing what direction you are going in; you’re either gaining (some fat and muscle), or dieting (maintaining muscle and losing fat). By being confused, most trainees don’t get anywhere fast because often they want muscle without fat gains, and they seem to kid themselves into thinking that they can get decent muscle gains without having to over-feed.
So if you aren’t happy with getting fatter (over the long term), diet first - otherwise you’ll get 3 weeks into the gaining cycle, then decide that because you’re getting fatter you’ll change your mind and try to get results from a program using restricted calories…which just won’t work.