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bunnyluva
04-12-2005, 16:56
How often do you change your routine or set/rep scheme.

I've been reading Keys and the programs are altered every month, although this may coincide with the monthly printing date of the magazine the articles were intended for, or maybe the magazine was printed bi-monthly.

Anyway, how often do you change yours, I'm thinking about changing mine every month for a few months and see how it goes.

A different routine definately helps keep motivation up.

Phil
the block
04-12-2005, 19:55
i dont really tend to change it unless i get bored/injured/lifestyle changes/want to focus on something particular/plateau. i usually do the few big lifts and throw in some pumper stuff and bobs my uncle. i play around with rep ranges and stuff too if i get bored/plateau
Scourge
04-12-2005, 20:47
Well... If you're training smart, you'll probably be planning out your training cycles in advance with prescribed periods of loading and deloading, in which case you'll change routines as and when you finish your previous one, rather than doing so instinctively.

If you're training instinctively, switching things up every 4-8 weeks is what I'd expect, depending of goals and training experience.
Robert
04-12-2005, 21:02
Well... If you're training smart, you'll probably be planning out your training cycles in advance with prescribed periods of loading and deloading, in which case you'll change routines as and when you finish your previous one, rather than doing so instinctively.

If you're training instinctively, switching things up every 4-8 weeks is what I'd expect, depending of goals and training experience.
If you're doing that, expect to have loads of arsehole know-it-alls telling you that you never stick to anything.
Scourge
04-12-2005, 21:09
If you're doing that, expect to have loads of arsehole know-it-alls telling you that you never stick to anything.
Yeah.

That said, the people that would be most at risk of 'not sticking to anything' are generally newbies, who don't need to swap things around so often anyway.
bunnyluva
05-12-2005, 10:55
[QUOTE=Scourge_of_God]Well... If you're training smart, you'll probably be planning out your training cycles in advance with prescribed periods of loading and deloadingQUOTE]

I'd like more info on loading and deloading cycles aimed at gaining size and strength, where would a good place to look?

I want to plan out the first 3 months of training in the new year, primary goal of these three months is bulking.

Would loading and deloading phases be suitable for this?

Is it simply a case of alternating high volume and low volume training programs every 4-8 weeks?

Phil
bunnyluva
05-12-2005, 11:57
Just been reading the new 10 week article, some questions answered, cheers.

Phil
Scourge
05-12-2005, 18:44
I'd like more info on loading and deloading cycles aimed at gaining size and strength, where would a good place to look?

I want to plan out the first 3 months of training in the new year, primary goal of these three months is bulking.

Would loading and deloading phases be suitable for this?

Is it simply a case of alternating high volume and low volume training programs every 4-8 weeks?

If you've got Siff's Supertraining, that should have a load. Otherwise, google it.

Would be fine to plan your New Year's training like this. Possible basic outlines may look something like.

Week 1: Heavy
Week 2: Heavy
Week 3: Heavier
Week 4: Light

or;

Week 1: Higher volume. Lower intensity. (Hard)
Week 2: Higher volume. Lower intensity. (Hard)
Week 3: Higher volume. Lower intensity. (Harder)
Week 4: Lower volume. Lower intensity. (Easy)
Week 5: Lower volume. Higher intensity. (Hard)
Week 6: Lower volume. Higher intensity. (Hard)
Week 7: Lower volume. Higher intensity. (Harder)
Week 8: Lower volume. Lower intensity. (Easy)

Obviously, there are aboout a bazillion other factors to consider when writing out a programme, but those are a couple of basic loading/deloading patterns that you might find useful.

...or maybe have a gander at the routine I've put up in the Beginner's forum. It's 10 weeks total, which is about what you're looking for - Take the week before off to make sure you're rested and the week after off to deload fully and you've got your three months done.
Scourge
05-12-2005, 18:45
Just been reading the new 10 week article, some questions answered, cheers.

Phil
Doh. Didn't see this one.
bunnyluva
05-12-2005, 19:26
Cheers SoG, you're a gent.

Phil
Tricky
05-12-2005, 19:27
Week 1: Higher volume. Lower intensity. (Hard)
Week 2: Higher volume. Lower intensity. (Hard)
Week 3: Higher volume. Lower intensity. (Harder)
Week 4: Lower volume. Lower intensity. (Easy)
Week 5: Lower volume. Higher intensity. (Hard)
Week 6: Lower volume. Higher intensity. (Hard)
Week 7: Lower volume. Higher intensity. (Harder)
Week 8: Lower volume. Lower intensity. (Easy)


in this example, intensity is...density/rest ? Or like a total combination of load, rest bar speed etc etc etc.??
Scourge
05-12-2005, 19:45
in this example, intensity is...density/rest ? Or like a total combination of load, rest bar speed etc etc etc.??
Intensity is intensity. Often known as 'weight' in laymans.
Tricky
06-12-2005, 08:24
er.Yeah. I KNOW. I mean, er i ALREADY knew THAT. :ninja: