Need a new routine

Maniac · 12-13-2005, 09:22 PM

Hello Board, here comes my first request...

I need a good mass/strength routine

I tried DC training a while ago and it wasn't my cup of tea, I would like something that incorporates low volume with heavy compound movements, something that I train 4 days a week

Any help is appreciated

Thanks

**powerman2000** · 12-13-2005, 10:19 PM

Quote:

Originally Posted by Maniac

Hello Board, here comes my first request...

I need a good mass/strength routine

I tried DC training a while ago and it wasn't my cup of tea, I would like something that incorporates low volume with heavy compound movements, something that I train 4 days a week

Any help is appreciated

Thanks

Low volume is not going to be good for mass gains.

Why do you want a low volume routine?

What is your idea of low volume?

Beelzebub · 12-13-2005, 11:58 PM

and would you mind elaborating on why the DC routine wasn't your 'cup of tea'?

**Peaked_18** · 12-14-2005, 12:09 AM

Powerlifting is low volume and has a lot of compounds included. It's still good for mass, just sub the post workout shake of a powerlifter (Jack Daniel's No. 7) for a 60-80g protein shake with some fast digesting carbs.

Only kidding, powerlifting would be good. Also check out...http://ironaddicts.com/top%205%20lifting.html

Maniac · 12-14-2005, 01:00 AM

Well Beelezbub, I f that is a pic of you, then sign me up for what your doing...

The DC training was killing my joints, it had been some time ago that I was doing it, but I remmeber for some reason doing EXTREMEMLY slow negatives...I have been rereading the articles and have thought about giving it another try...

Low volume for me usually means 4-6 reps per set 3-4 sets per bodypart, using heavy weight

Beelzebub · 12-14-2005, 01:54 AM

yup, it's me. i design my own programs based around the big 3. it's getting a little boring though and i'm thinking of switching to DC's style of training, just for shits and giggles. however, what you call low volume has been what i have used for the past few years and it works great. IMHO, diet determines everything.

**A.FreeRadical** · 12-14-2005, 02:34 AM

Quote:

Originally Posted by Maniac

Well Beelezbub, I f that is a pic of you, then sign me up for what your doing...

The DC training was killing my joints, it had been some time ago that I was doing it, but I remmeber for some reason doing EXTREMEMLY slow negatives...I have been rereading the articles and have thought about giving it another try...

Low volume for me usually means 4-6 reps per set 3-4 sets per bodypart, using heavy weight

Perhaps AST-Science's Max OT is your "cup of tea".

http://www.ast-ss.com/max-ot/max-ot_intro.asp

*

Maniac · 12-14-2005, 03:54 AM

Thanks for the feedback, I do have diet trouble which I am fixing as we speak...

I did do Max-Ot and it did work great for me, I was just looking for something else

Beelzebub · 12-14-2005, 01:20 PM

there ya go brudda. diet is the determining factor in whether your succeed or fail with any program.

**Ikaika** · 12-14-2005, 03:55 PM

heeeeeyyyy....glad to see ya over here beelzebub!

**powerman2000** · 12-14-2005, 03:57 PM

Quote:

Originally Posted by Beelzebub

diet is the determining factor in whether your succeed or fail with any program.

:werd:

**powerman2000** · 12-14-2005, 04:07 PM

Quote:

Originally Posted by Maniac

Low volume for me usually means 4-6 reps per set 3-4 sets per bodypart, using heavy weight

If you just want a good way to produce hypertrophy then I would suggest a higher frequency, periodized routine. Most of today's elite strength athletes are using this type of protocol.

Wedgylx · 12-14-2005, 09:33 PM

Quote:

Originally Posted by powerman2000

If you just want a good way to produce hypertrophy then I would suggest a higher frequency, periodized routine. Most of today's elite strength athletes are using this type of protocol.

On paper, that makes alot of sense. For me personally, using high volume with increased TUT just doesn't give me mass gains, I'm not sure why. I incorporate high reps in my training for certain areas of the body that theoretically would contain high oxidative fibers (calves, hamstrings, abs, lower back, forearms), but I get my best gains by using 4-6 or 6-8 reps for most of my body

Beelzebub · 12-14-2005, 11:31 PM

Quote:

Originally Posted by Ikaika

heeeeeyyyy....glad to see ya over here beelzebub!

hey, what's up brudda? i don't recognize your handle but i like ya already :rave:

**powerman2000** · 12-14-2005, 11:44 PM

Quote:

Originally Posted by Wedgylx

On paper, that makes alot of sense. For me personally, using high volume with increased TUT just doesn't give me mass gains, I'm not sure why. I incorporate high reps in my training for certain areas of the body that theoretically would contain high oxidative fibers (calves, hamstrings, abs, lower back, forearms), but I get my best gains by using 4-6 or 6-8 reps for most of my body

Bro, I said increased frequency combined with periodization. I didn't say high volume. Please don't tell me that you believe periodization doesn't work for you after you have used the protocol seriously for at least a good 6-12 months.

**Grunt76** · 12-15-2005, 08:15 PM

Periodization is a MUST. For any strength athlete.

**NYCmitch25** · 12-15-2005, 11:29 PM

Quote:

Originally Posted by powerman2000

Bro, I said increased frequency combined with periodization. I didn't say high volume. Please don't tell me that you believe periodization doesn't work for you after you have used the protocol seriously for at least a good 6-12 months.

I would take this advice. He knows his stuff. I swear by periodization.

Wedgylx · 12-16-2005, 03:10 AM

Quote:

Originally Posted by powerman2000

Bro, I said increased frequency combined with periodization. I didn't say high volume. Please don't tell me that you believe periodization doesn't work for you after you have used the protocol seriously for at least a good 6-12 months.

sorry if you thought my post was confrontational, I didn't mean it as such.

You're right, I didn't give it 6-12 months, however I ran a type of linear periodization last year and experienced a "mixed bag" for results. For example, my back seemed to increase in terms of wingspan and I saw gains in my legs. However it seemed almost like my chest and bis were moving backward.

Nothing I have tried in my personal experience has worked for me as well as 4-6 or 6-8 reps for most of my body. I didn't say that your chosen type of training doesnt work, and I'm sure you're willing to admit that what works for one person doesn't necessarily work for another

**Grunt76** · 12-16-2005, 03:18 AM

Yeah, but the reason why periodization works for everyone is because NOTHING works all the time. After a while of doing the same thing, the gains slow and stop. Then, it's time to change for something else. Fast reps, slow reps. Short rest between sets, long rest. High frequency, less frequency. Higher reps, lower reps. Etc etc etc.

Periodization is just a fancy name for changing stuff, although most "periodization" programs attempt to do so in a coherent, scientific way. Adding method to changing stuff around is still changing stuff around.

If you keep on making gains while doing the same thing forever, well, you'll be the first.

Hence, periodization is king, no arguments. :p

12-13-2005, 09:22 PM	#1
Maniac New Member Join Date: Dec 2005 Location: NJ Posts: 11 Recipes: 0 Rep Power: 0	Need a new routine Hello Board, here comes my first request... I need a good mass/strength routine I tried DC training a while ago and it wasn't my cup of tea, I would like something that incorporates low volume with heavy compound movements, something that I train 4 days a week Any help is appreciated Thanks

12-13-2005, 11:58 PM	#3
Beelzebub Amateur Join Date: Dec 2005 Location: richmond, va Posts: 44 Recipes: 0 Rep Power: 0	and would you mind elaborating on why the DC routine wasn't your 'cup of tea'? __________________ I will not tiptoe through life quietly so that I can arrive safely at death.

12-14-2005, 01:54 AM	#6
Beelzebub Amateur Join Date: Dec 2005 Location: richmond, va Posts: 44 Recipes: 0 Rep Power: 0	yup, it's me. i design my own programs based around the big 3. it's getting a little boring though and i'm thinking of switching to DC's style of training, just for shits and giggles. however, what you call low volume has been what i have used for the past few years and it works great. IMHO, diet determines everything. __________________ I will not tiptoe through life quietly so that I can arrive safely at death.

12-14-2005, 01:20 PM	#9
Beelzebub Amateur Join Date: Dec 2005 Location: richmond, va Posts: 44 Recipes: 0 Rep Power: 0	there ya go brudda. diet is the determining factor in whether your succeed or fail with any program. __________________ I will not tiptoe through life quietly so that I can arrive safely at death.

12-14-2005, 03:55 PM	#10
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,765 Recipes: 0 Rep Power: 216	heeeeeyyyy....glad to see ya over here beelzebub! __________________ No supplement can make up for the lack of a strong work ethic.

12-14-2005, 12:09 AM	#4
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Powerlifting is low volume and has a lot of compounds included. It's still good for mass, just sub the post workout shake of a powerlifter (Jack Daniel's No. 7) for a 60-80g protein shake with some fast digesting carbs. Only kidding, powerlifting would be good. Also check out...http://ironaddicts.com/top%205%20lifting.html

12-14-2005, 01:00 AM	#5
Maniac New Member Join Date: Dec 2005 Location: NJ Posts: 11 Recipes: 0 Rep Power: 0	Well Beelezbub, I f that is a pic of you, then sign me up for what your doing... The DC training was killing my joints, it had been some time ago that I was doing it, but I remmeber for some reason doing EXTREMEMLY slow negatives...I have been rereading the articles and have thought about giving it another try... Low volume for me usually means 4-6 reps per set 3-4 sets per bodypart, using heavy weight

12-14-2005, 03:54 AM	#8
Maniac New Member Join Date: Dec 2005 Location: NJ Posts: 11 Recipes: 0 Rep Power: 0	Thanks for the feedback, I do have diet trouble which I am fixing as we speak... I did do Max-Ot and it did work great for me, I was just looking for something else

12-16-2005, 03:39 AM	#20
A.FreeRadical