Wondering what you all think about this routine/routines or how would you change it?

dapper · 08-31-2005, 04:15 PM

I am currently on my first week of a new program. Basically a "pump" routine. Lots of reps 12-15 but on a few sets just 8 reps. I jsut finished a max-ot program except I used 8-10 reps instead of 4-6. Anyways I am thinking of somehow incorporating both of these programs.

For instance 8 weeks "pump", then 8 weeks Max-ot, then just keep cycling. I am thinking with Max-ot I can build strength and mass and with the pump routine I can define what I gained using the max-ot.

My question is this. Would switching every 8 weeks be good or how often would you recommend switching. I have also thought about 1 week Max-OT the next week the "Pump" routine. Using this 1 week approach should always keep my body guessing.

Any help would really be appreciated here.

I lift 5 days per week one body part per day except on saturdays I do bi's and tri's. My workouts last 45 to 60 min each. I do light cardio 3 times per week.

**powerman2000** · 08-31-2005, 08:59 PM

You should employ more frequent rep and set changes through periodization protocols.

http://www.abcbodybuilding.com/periodization3.php

GameDayDog · 08-31-2005, 10:10 PM

Well, my school of thought often leads me to believe that thyngs are often over analyzed... especially in thys sport..

It would be my opinion that the only important thyng is progression.

In other words, the body doesn't know if you're lyfting a barbell or a 50# sack of potatoes... It just knows that if you're lyfting it constantly, it needs bigger muscles to adapt... Thus, it doesn't matter if you use barbells or dumbbells... Nor does the body care how you try to keep it guessing... All it knows is progression..

That being said.. If your routine for chest was (overly simplified) Incline BB Press & Flat Barbell Press - ... If you start off doing 3 sets of 8 with 100 pounds for each exercye... when you get 3 sets of 8, raise the weight... If you are styll increasing in reps or poundages every few workouts, then there's no need to alter your routine just because it's week 12...

I'm a little sleepy, so I'll shaddup before I just start rambling.. but hopefully you understand the main message of what I'm saying... Just keep stuff simple & don't overcomplicate it...

Meanwhyle Dapper, Welcome to IronMASS... I'm glad you could join us.. *D

Peace..~G

08-31-2005, 04:15 PM	#1
dapper New Member Join Date: May 2005 Posts: 9 Recipes: 0 Rep Power: 0	Wondering what you all think about this routine/routines or how would you change it? I am currently on my first week of a new program. Basically a "pump" routine. Lots of reps 12-15 but on a few sets just 8 reps. I jsut finished a max-ot program except I used 8-10 reps instead of 4-6. Anyways I am thinking of somehow incorporating both of these programs. For instance 8 weeks "pump", then 8 weeks Max-ot, then just keep cycling. I am thinking with Max-ot I can build strength and mass and with the pump routine I can define what I gained using the max-ot. My question is this. Would switching every 8 weeks be good or how often would you recommend switching. I have also thought about 1 week Max-OT the next week the "Pump" routine. Using this 1 week approach should always keep my body guessing. Any help would really be appreciated here. I lift 5 days per week one body part per day except on saturdays I do bi's and tri's. My workouts last 45 to 60 min each. I do light cardio 3 times per week.

08-31-2005, 08:59 PM	#2
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,127 Recipes: 0 Rep Power: 200	You should employ more frequent rep and set changes through periodization protocols. http://www.abcbodybuilding.com/periodization3.php __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

08-31-2005, 10:10 PM	#3
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	My School Of Thought... Well, my school of thought often leads me to believe that thyngs are often over analyzed... especially in thys sport.. It would be my opinion that the only important thyng is progression. In other words, the body doesn't know if you're lyfting a barbell or a 50# sack of potatoes... It just knows that if you're lyfting it constantly, it needs bigger muscles to adapt... Thus, it doesn't matter if you use barbells or dumbbells... Nor does the body care how you try to keep it guessing... All it knows is progression.. That being said.. If your routine for chest was (overly simplified) Incline BB Press & Flat Barbell Press - ... If you start off doing 3 sets of 8 with 100 pounds for each exercye... when you get 3 sets of 8, raise the weight... If you are styll increasing in reps or poundages every few workouts, then there's no need to alter your routine just because it's week 12... I'm a little sleepy, so I'll shaddup before I just start rambling.. but hopefully you understand the main message of what I'm saying... Just keep stuff simple & don't overcomplicate it... Meanwhyle Dapper, Welcome to IronMASS... I'm glad you could join us.. *D Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

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