Need to switch my program-help please

[Brandy]

Hello everyone!
I am finishing up week 5 of Erik's full body/ 3 day. I am waiting on a program from him, but I am in NO hurry to get it considering. My fat ass will still be here when he's ready! LOL
Anyway- should I just change up the exercises and keep the reps/sets? Or should I try the FBFL that everyone is talking about?
Any suggestions?

buff

[Blondell]

what do you wanna do? are you still getting results from Thunders plan?

[Brandy]

Well- I know you should change your program every 4-6 weeks or so-
I do really like this program- Maybe I should just stay w/ it but change the exercises- like take the indiviual exercises from day 1, but move them to day 2's sets/reps, and so on. So it would look like this-
Day one- 5x6 w/ 120 rest
incline DB press
underhand BB rows
DB split squats
reverse lunges
standing DB press
underhand lat pulldown

Day two-2x15 w/ 30 rest
full squats
flat bench press
Conv. DL
standing military press
lat pulldowns

Day three-3x10 w/ 60 rest
rom. DL
lunges
flat DB press
seated cable rows
incline hammer curls
lying tricep ext.

Does this make sense?

buff

[krispy1138]

Originally posted by bfbuff@May 2 2006, 11:43 PM
Well- I know you should change your program every 4-6 weeks or so-
I do really like this program- Maybe I should just stay w/ it but change the exercises- like take the indiviual exercises from day 1, but move them to day 2's sets/reps, and so on. So it would look like this-
Day one- 5x6 w/ 120 rest
incline DB press
underhand BB rows
DB split squats
reverse lunges
standing DB press
underhand lat pulldown

Day two-2x15 w/ 30 rest
full squats
flat bench press
Conv. DL
standing military press
lat pulldowns

Day three-3x10 w/ 60 rest
rom. DL
lunges
flat DB press
seated cable rows
incline hammer curls
lying tricep ext.

Does this make sense?

buff
I did that program for about 5 weeks and when I wanted to change, I just switched the sets/reps between tbe different days.

[Erik]

I'd rather see you pick new loading parameters (sets/reps) instead of changing the exercises. A number of the exercises are, or at least should be, staples of any decent program.

[Brandy]

So keep the exercises the same days, but change around the reps/sets.
So, Monday would be Monday's exercises, but w/ maybe 3x10 w/ 60 rest? Instead of 5x6 w/ 120 rest-
I think I got it-but maybe I'm lost :oops:
Thanks!!!

[Erik]

I might even just select completely new loading parameters, but that might be overkill too. Provided you're choosing reps that have you training across multiple rep ranges - some heavy, low rep work, mediu, and higher rep work, I think you're going to be fine.

The important thing is really to try to get stronger on your core lifts.

[smuggie]

I would like to strongly suggest you forget about doing high-rep squats and high-rep deadlifts. :o

[Brandy]

Originally posted by smuggie@May 2 2006, 11:24 PM
I would like to strongly suggest you forget about doing high-rep squats and high-rep deadlifts. :o
Yeah, I was thinking the same thing-LOL

Okay here is my rough draft.
M-
6x4- full squats
6x4-conv. DL
3x8-flat BP
3x8-lat pulldown
2x12- standing military press (not sure about the reps/sets)

W-
3x8-lunges
3x8-rom. DL
6x4- seated cable rows
6x4-flat DB press
2x12-BB curls
2x12-tricep ext.

F-
2x12-DB split squats
2x12-reverse lunges
6x4- underhand lat pulldown
6x4-underhand BB rows
6x4-incline DB press
3x8-standing DB press

Does this look okay? Or am I COMPLETELY clueless? :wacko:



Thanks guys!!!

[PowerManDL]

full squat + conventional DL on a heavy loading day = not the best of ideas.

[Brandy]

Originally posted by PowerManDL@May 2 2006, 11:35 PM
full squat + conventional DL on a heavy loading day = not the best of ideas.
Do I not want them together on a heavy loading day, or do I not want them together at all?
Should I change the loading parameters and leave them together?

Is the rest okay?

Thanks guys! :D

[PowerManDL]

If I do one or the either for 6x4, assuming those sets are "pushing it" then there's no way in hell I could give the next one my best.

[Brandy]

Gotcha- thanks- :D
I guess I am overthinking this and not looking at the obvious here.
I will split the bodyparts up more and figure this out with all of the suggestions-

Thanks again!

[PowerManDL]

If you're wanting to do both heavy in a week, why not just do an upper/lower split instead? There's nothing magical about a three-day full body routine.

[Brandy]

Originally posted by PowerManDL@May 3 2006, 12:06 AM
If you're wanting to do both heavy in a week, why not just do an upper/lower split instead? There's nothing magical about a three-day full body routine.
I'm thinking maybe I will try this- but this would be a whole new world to me- So I better pull out our Stickies!
I'm confusing myself-LOL

[PowerManDL]

It's really not that difficult.

Upper body =

Chest/shoulders
Back pull/back row
Arms and whatever

Lower body =

Squat/DL
Glutes/hams
Quads
Calves

[Brandy]

That part I get :dry: :p - it is the planning the reps/sets that I don't quite get. When I hear all of the variations, it all starts running together.
So to start-
day one-upper, maybe HIIT
day two-lower
day three-off
day four-upper
day five-lower
day six-HIIT
seven-off

I did this split before-and I know I was doing something wrong-my upper days kept me in the gym way longer than my lower.

[PowerManDL]

that's not hard either.

The basics of hypertrophy training:

Tension with adequate volume -

This is where the 5x5, 4x6, all that comes in. You need a heavy enough weight, and enough total reps to make it mean something. The general rule here is 4-6 sets of 4-6. The specifics don't matter as long as you're hitting the sets and progressing on the weight. This training increases the size of the contractile proteins, which are around 80% of the volume of a given muscle fiber.

Metabolic fatigue or "pump" work -

This is where stuff in the 10-20 rep range comes in, generally for 2-4 sets. This works in conjunction with the above to maximize (and facilitate) the growth of the muscle by causing all the stuff that creates energy and is used for fuel to grow.

Any decent hypetrophy program will combine both.

so as an example:

Exercise 1 - 3x5
Exercise 2 - 2x12

This is just a brief overview, and it can get a LOT more indepth; but the basics never change, only the specific means of using them.

[Brandy]

Thanks- that helps-
Okay- so I stole this split from one of Leah's posts. And I *think* I am combining it w/ what you just said. If not, you are speaking total Japanese to me, and I don't.
Before you go on, I am *not* an asshat. :p I think I get it, but it's just putting it all together.
Here goes nothing. :(
1-upper horizontal push/pull
2-lower quad dom.
3-upper vert. push/pull
4-lower hip dom.


day one-
Flat BP 3x5
incline DB press 3x5
seated cable rows 2x12
underhand BB row 2x12 (not sure if that is in the right place)

Is that layout correct, or do I do one chest right after the other w/ the first being 3x5 and the next 2x12?

day two-
full squats 3x5
lunges-2x12
bulgarians-3x5
leg press-2x12

How do I determine my rest in between sets?

day 3-
military press 3x5
lat pulldown-3x5
DB press-2x12
upright row 2x12

day 4-
conv. DL-3x5
rom.DL 2x12
sumo deads 3x5
high step ups 2x12

Seriously, this may be easy for you-but it is overwhelming , and not my area of expertise obviously.

Thanks for you explaining that to me, BTW-

buff

[PowerManDL]

The upper days are fine.

The lower body days....well, lets just say we need to tweak those.


day two-
full squats 3x5
lunges-2x12
bulgarians-3x5
leg press-2x12

You never want to alternate heavy work and pump work like this. There's too much overlap on the parts.

If anything, I'd do

Full Squats, 3x5
Bulgarians, 2-3x6-8
Leg Press, 2-3x8-10
Lunges, 1-2x12+


day 4-
conv. DL-3x5
rom.DL 2x12
sumo deads 3x5
high step ups 2x12

This is will absolutely destroy your lower back, and isn't practical again due to the conflicting rep ranges.

Here, again, I'd tweak it:

DL, 3x5
Leg Press, 2-3x6-8
Step-ups, 2-3x8-10
Leg Curl, 1-2x12+

[PowerManDL]

Actually I just caught something else here--


day one-
Flat BP 3x5
incline DB press 3x5
seated cable rows 2x12
underhand BB row 2x12 (not sure if that is in the right place)

Do one heavy for back/chest, and one light for back/chest.

So this instead:

Flat BP 3x5
seated cable rows 3x5
incline DB press 2x12
underhand BB row 2x12

[Brandy]

Thank you- Thank you- Thank you- :clap: :love:

THAT I understood-

I will get right on this-