This may be a dumb question…I saw a thread on it but I can’t find it…
Do you guys keep the exercises the same with the paramters that Brick said in the first post? And if so for how long?
[quote]earthquake wrote:
This may be a dumb question…I saw a thread on it but I can’t find it…
Do you guys keep the exercises the same with the paramters that Brick said in the first post? And if so for how long?
[/quote]
What do you mean?
Although I don’t know what you mean, we addressed the exercise changing issue about one page ago.
I found the post that I was looking for.
I guess if I have a lot of development left in me before I ever “peaking” (theoretically speaking) does that mean I should pretty much have the same exercsies?
Brick what I got from the post was that if your not at your peak nor progressing in load or weight, then switch it up…Just clarifying.
[quote]earthquake wrote:
I found the post that I was looking for.
I guess if I have a lot of development left in me before I ever “peaking” (theoretically speaking) does that mean I should pretty much have the same exercsies?
Brick what I got from the post was that if your not at your peak nor progressing in load or weight, then switch it up…Just clarifying.
[/quote]
You MIGHT benefit from changing exercises in some situations. However, there are people who switch up exercises very little (myself included) and some others who don’t switch exercises for YEARS (Ed Coan, Dorian Yates). So this is not a matter of peaking.
Day 1: Chest x 2, Shoulders x 2, Triceps x 2
Day 2: Quads x 3, Hammies x 2, Calves x 1
Day 3: Back x 3-4, Biceps x 2
Day 4: Off.
Day 5: Repeat cycle.
With a split like this where you hit everything twice a week, for the second cycle would you suggest keeping the exercises the same and changing the rep scheme, or both? Seems like just changing the rep scheme would keep things more simple, but idk if it would lead to “over training” or whatever. 
And I learned my lesson last time when doing a split like this. I was doing all my sets on all exercises straight (me and my parnter by the third week felt very unmotivated, depressed and got weaker on some lifts.) So i’ll be using a proper ramping method this time.
To me that seems like double the volume of what Brick posted but I am here to learn too.
I would guess if you can hit a muscle twice it wasn’t hit as hard (not making claims, just trying to discuss). I was doing that with my legs. I’m guessing the more than once a week stimulation is for advanced people, hence why the I,BB thing has multiple weekly stimulations for big groups. If I’m wrong someone please explain to me.
[quote]Liv92 wrote:
Day 1: Chest x 2, Shoulders x 2, Triceps x 2
Day 2: Quads x 3, Hammies x 2, Calves x 1
Day 3: Back x 3-4, Biceps x 2
Day 4: Off.
Day 5: Repeat cycle.
With a split like this where you hit everything twice a week, for the second cycle would you suggest keeping the exercises the same and changing the rep scheme, or both? Seems like just changing the rep scheme would keep things more simple, but idk if it would lead to “over training” or whatever.
And I learned my lesson last time when doing a split like this. I was doing all my sets on all exercises straight (me and my parnter by the third week felt very unmotivated, depressed and got weaker on some lifts.) So i’ll be using a proper ramping method this time. [/quote]
Why would changing a rep scheme in itself cause overtraining? By the way, as many authors have pointed out, very few people encounter overtraining; most people just run into a high level of fatigue that can be cured with a few days of “active and/or passive recovery”.
You might benefit from changing the rep scheme as you wrote because of your high frequency.
From my experience and observation, I don’t see the need to change workout parameters so abruptly and frequently because, as I said numerous times, many highly successful people–even ELITE people–have gone for YEARS without changing much in their routines. Ed Coan once said that he followed the same routine for 14 YEARS! Now, we’re not all genetically gifted and talented as Ed Coan, and sometimes people with that sort of talent succeed IN SPITE of what they do. Anyone who observes some sports can see that there are some elite people at the top who use unorthodox methods. I’m just saying that highly frequent changes in program design might not be needed like so many authors have written. Changing exercises every 2 to 6 weeks? Who is going to get anything out of an exercise in such a short time frame.
However, the things that concern me with sticking with the same exercises unduly are overuse-related injuries and structural imbalances. That’s why I change exercises every 6 to 12 weeks (this doesn’t count max effort, plyos, or speed work in my current or an S&C or a powerlifting program).
[quote]earthquake wrote:
To me that seems like double the volume of what Brick posted but I am here to learn too.
[/quote]
It’s not. He’s hitting each muscle once every 4 days, close to twice per week, and using 2 to 4 exercises for each, like most bodybuilders do.
Too vague of a statement. Frequency depends on the person’s recovery ability, what they’re training for (powerlifting, bodybuilding, sports, general and personal fitness), and personal preference.
Nice ! Brick dude
Interesting. I think I am having a lot of stupid problems. Can I post the split i’m attempting in light of this forum for your critique (just don’t want to saturate thread with what seems like ignorance)? I can’t tell if I’m training hard or frequently enough…
Brick thanks a lot. Your putting a a lot of heart into this forum.
Again, you people need to read these articles by CT. They address ALL your concerns.
Pump Down the Volume
Beginner Series
How to Design a Damn Good Program series
Training Strategy Handbook
[quote]earthquake wrote:
Interesting. I think I am having a lot of stupid problems. Can I post the split i’m attempting in light of this forum for your critique (just don’t want to saturate thread with what seems like ignorance)? I can’t tell if I’m training hard or frequently enough…
Brick thanks a lot. Your putting a a lot of heart into this forum.
[/quote]
You’re lacking in training knowledge AS A WHOLE. So you need to read the articles and books I recommend and apply the information or hire a professional.
[quote]Bricknyce wrote:
[quote]Liv92 wrote:
Day 1: Chest x 2, Shoulders x 2, Triceps x 2
Day 2: Quads x 3, Hammies x 2, Calves x 1
Day 3: Back x 3-4, Biceps x 2
Day 4: Off.
Day 5: Repeat cycle.
With a split like this where you hit everything twice a week, for the second cycle would you suggest keeping the exercises the same and changing the rep scheme, or both? Seems like just changing the rep scheme would keep things more simple, but idk if it would lead to “over training” or whatever.
And I learned my lesson last time when doing a split like this. I was doing all my sets on all exercises straight (me and my parnter by the third week felt very unmotivated, depressed and got weaker on some lifts.) So i’ll be using a proper ramping method this time. [/quote]
Why would changing a rep scheme in itself cause overtraining? By the way, as many authors have pointed out, very few people encounter overtraining; most people just run into a high level of fatigue that can be cured with a few days of “active and/or passive recovery”.
You might benefit from changing the rep scheme as you wrote because of your high frequency.
From my experience and observation, I don’t see the need to change workout parameters so abruptly and frequently because, as I said numerous times, many highly successful people–even ELITE people–have gone for YEARS without changing much in their routines. Ed Coan once said that he followed the same routine for 14 YEARS! Now, we’re not all genetically gifted and talented as Ed Coan, and sometimes people with that sort of talent succeed IN SPITE of what they do. Anyone who observes some sports can see that there are some elite people at the top who use unorthodox methods. I’m just saying that highly frequent changes in program design might not be needed like so many authors have written. Changing exercises every 2 to 6 weeks? Who is going to get anything out of an exercise in such a short time frame.
However, the things that concern me with sticking with the same exercises unduly are overuse-related injuries and structural imbalances. That’s why I change exercises every 6 to 12 weeks (this doesn’t count max effort, plyos, or speed work in my current or an S&C or a powerlifting program).
[/quote]
I’m not saying i’m gonna be changing exercises every 2-6 weeks. I think you misunderstood my point (or maybe i’m misunderstanding yours ) This what I was trying to say
Ex:
Monday Chest : BB bench, Incline DB
Friday Chest: DB bench, Pec deck
And it would be set in stone like this, i wouldn’t be changing them up every few weeks. (the exercises are just examples.)
training strategy handbook it is then. might as well stop trying to make something that works and follow something that works.
[quote]earthquake wrote:
training strategy handbook it is then. might as well stop trying to make something that works and follow something that works.[/quote]
Eventually you’re going to HAVE TO make something that works for yourself. Even if you read those articles, you’re gonna have to design your own routine.
OR you can hire a professional.
Perhaps i’m too young a stage to be making something that works for me. i prefer to do this on my own with help, but not as a client. I assuming your not talking about a personal trainer, probably someone into BB’ing.
[quote]earthquake wrote:
Perhaps i’m too young a stage to be making something that works for me. i prefer to do this on my own with help, but not as a client. I assuming your not talking about a personal trainer, probably someone into BB’ing.[/quote]
I’m talking about a personal trainer that’s competent in bodybuilding, as quite a few are - Scott Abel, John Berardi, Shelby Starnes, Justin Harris, etc.
Thanks for the names but I’m going to try to get farther on my own until I need pro help, hence why I’ve been more active on this site.
I read the training strategy handbook, and like all good info I start coming up with technical questions that I think interfere. Im just going to lift heavy and use kiss principle.
What do you mean by technical questions?
Technical questions like ‘how many work sets can I use a drop set, or a rest-pause?’, ‘did I start my warm up or ramp with too heavy a weight?’, ‘can my weight jumps be this big…?’.
I’m not clueless to this, but I do ask a lot of questions because I am really into this but I don’t have the bodyweight to prove it yet. I try to use these forums to get help on some of those questions.
I’ve had a lot of people trash bodybuilding around me both regards to the lifting and the eating.