View Full Version : Opinions please - new routine - 1-6 method
Alright everyone, haven't been around/training for a while as I've explained in my journal but (hopefully) will be training again in the new year. Read about the 1-6 method which PikeKing described a while ago so decided to give it a go.
MONDAY
Squat 6 sets 1-6 reps
Front Squat 6 sets 1-6 reps
+ Assistance 3 sets 6-8 reps
WEDNESDAY
Bench Press 6 sets 1-6 reps
Overhead Press 6 sets 1 -6 reps
+ Assistance 3 sets 6-8 reps
FRIDAY
Deadlift 6 sets 1-6 reps
Barbell Row 6 sets 1-6 reps
+ Assistance 3 sets 6-8 reps
Any opinions would be appreciated.
Thanks Delboy
Like it. Chins would be good now and again.
Yeah as assistance on friday
ASSISTANCE
MONDAY
Abs - 3 sets 8 reps
WEDNESDAY
Tricep Extensions 3 sets 8 reps
FRIDAY
Close Grip Underhand Chins - 3 sets 8 reps
blacklab
14-12-2004, 19:37
Looks solid, bro. The only thing I would change is the Tri extensions on Wednesday. Do heavy dips instead. Otherwise, get to it!
PikeKing
14-12-2004, 21:57
looks like a beasty workout, I've only ever done the 1-6 thing on the first exercise, be interesting to see how hard it is on two.
Only thing I would possibly change is the barbell row, its not really a 1 rep exercise. I would do pullups instead but thats just me.
Yeah I was thinking that aswell PikeKing. I will change that around, and have Barbell Rows as the assistance. I got the idea of more exercises from T-Nation, as the routine they suggest has 4 exercises, 4 times per week using 1-6 method, but I thought I would cut it down and stick to basic routine.
Would do Dips but don't have place to do them. (Finally!) got my bench so can do Bench Press, what about Floor Press as assistance?
I'll also be doing some grip work, add in some static holds I think on Monday as assistance after Squats.
Would do Dips but don't have place to do them. (Finally!) got my bench so can do Bench Press, what about Floor Press as assistance?
Nah do close grip bench instead.
P.S. Hope you get on well with this it looks good. May give it a go myself if it works.
I take it this would be good for both strength and mass gains?
I guess so, especially as one of the principles behind it (if you don't know) is to use the heavy single reps to allow you to use more weight on the 6 rep sets because of neruological benefits. So in theory you would get more benefits than regular 3x6 because of the increased weight you can use. Also you get to do 3 heavy singles which would help strength.
Although if i'm missing the point of the program please someone enlighten me!
Should be a good routine providing everythings in place (I've recovered fully, I train hard and diet and rest are good). Lets hope this program is Ronseal
blacklab
15-12-2004, 14:39
Nah do close grip bench instead.
i second fred's post. in my (humble) opinion, tri extensions are good for getting good-looking bodybuilder tri's, but for solid muscle and power you can't beat close-grip bench and/or dips.
you should post a progress journal too, bro. i'm interested to see how you progress with this.
The main problem is that people like you tend to change their routines more often than they change their socks. You haven't been training for very long and how many routines have you followed so far?
How about this - pick a non-flashy routine, stick to it for at least 4-5 months, train like ****, eat like **** and then see if there's any difference.
The main problem is that people like you tend to change their routines more often than they change their socks. You haven't been training for very long and how many routines have you followed so far?
How about this - pick a non-flashy routine, stick to it for at least 4-5 months, train like ****, eat like **** and then see if there's any difference.
I would say that unless your routine is totally retarded, if you train hard and eat mega big then it will work. This routine is not retarded, so if he applies yours (and mine, and others) train hard eat big principles he can't go far wrong. Basic routines are great, and no one would question thier competance, but you can't give that answer* to everyone that hasn't trained for 10 years... Thats is not a flashy routine. Deadlift, Squat, Bench: Thats what it revolves around. No isolations, no drop sets etc etc.
*The quote.
Have you seen/heard of/tried WSB style training, what are your thoughts on it? (Genuine question, in no way to be taken as sarcasm.)
As I said, the problem with people like him is that he'll be posting another new routine here in 3 weeks time - I've seen it thousands of times over and over again. He'll then pack it all in within a year or two.
I don't think that saying because someone changes their routine regulary is fair. It can take a while to know what you like and what your body responds to best.
I've been changing routines like an idiot for the last six months (mostly because I was on BBing routines). I'm now on a decent routine, but I'll probably still change things up to prevent boredom.
If you can't enjoy your training, then thats when people will start to drop out.
I'm all for changing routines to keep things interesting BUT after a substantial amount of time has been spent building up a solid foundation first. Building quality muscle and strength is like building a house, the better the foundations then the stronger the house will be.
I only ever performed the basic compound movements along with lifting and carrying heavy and akward objects for my first couple of years. My routine hardly changed and I made tremendous gains.
Today's problem is that there's just far too much crap information available over the web and people just get suckered into believing it.
Anyway, my point is that there's no EASY way, it takes years of ****ing hard work and dedication and if you need to keep changing your routine to keep it interesting then you aren't serious enough about what you want to achieve and will therefore fail within a year or two. I've seen it sooooooooo many times before.
if you need to keep changing your routine to keep it interesting then you aren't serious enough about what you want to achieve
I think thats unfair. I used to change my routine like a punk every other week. (Not a good way to train, I know), but, the very reason I changed it so often was because I wanted to reach my goals so badly. Nothing seemed good enough. Recently I have held down a simple routine and it seems to be going well, but the temptation to change is ever present.
Again, have you an opinon on conjugate methods (WSB)?
No, I don't have any opinions on it as I've never been interested in all the scientific crap, usually thought out by people who have achieved nothing.
I come from the old school were all my gains came from ****ing hard work and determination over a long period of time. It's all well and good spouting off all the latest fads and that's just what most of them are - Fads.
I've been following similar routines and principles to those thatBrookes Kubic endorses in his book Dinosaur Training. It was a real breath of fresh air when I came accross that book a few years back as it's no-nonsense, no-bullshit hard work, and that's what it's all about.
BengDogg
17-12-2004, 13:44
I see where your coming from Wipe and i do agree with what you say, I am not strong at all but im getting stronger and it just takes time, My routine is based around, squat ,dead, bench, ohp, front squat, I always do one of these excersises and then chuck in, One of the following, ROw, chin, cgbp, skull crushers (tricep stength is a real weakness for me) Curl and thats it a bit of core work always at 6 reps or less over no more than 5 sets (ie. 5x3) when i get time and maybe some odd object work next summer, Untill recently i was a mountain biker also and i think that has held me back in my strength but hopefully the next 12 months will reap rewards,
Wipe, the rest of your post I agree with (I have DT and 2 Brooks Kubik videos), but this statement is just crap:
I've never been interested in all the scientific crap, usually thought out by people who have achieved nothing
At WSB there is a 22 y/o guy that benches 700+, squats 900+ and pulls 800+.
Don't tell me you would rather have those figures in 20 years as opposed to 15.
As I said, the problem with people like him is that he'll be posting another new routine here in 3 weeks time - I've seen it thousands of times over and over again. He'll then pack it all in within a year or two.
Thanks for that useful piece of information, considering you don't know me, your obviously showing great intelligence by stereotyping me. No worries, I know what I do and I don't need to justify anything to anyone. I was asking for opinions on this routine. I felt like changing my routine, so what? I haven't been training that long, 3 years, but am interested in using different routines to see which I prefer. My training is for enjoyment, and if I enjoy one routine over an other I will use it.
As for you being part of the "old school". Thats a mentality which is pathetic. You create a persona of no-nonsense hard work - a simple minded attitude .Yes, people do tend to over-complicate things, but you have to try things, because with experimentation you might find a new routine which will heed much greater results. How about being open-minded?
Also, you say you don't care for scientific proof, well that shows ignorance, as scientific proof is a necessity when needing to prove something. You may of achieved things for yourself but you pompous attitude won't help others and for anything you might post on my routine I don't care.
I am not going to get into a further war of words with you
P.S. Thanks for the advice from others who actually aimed to help me
I see where your coming from Wipe and i do agree with what you say, I am not strong at all but im getting stronger and it just takes time, My routine is based around, squat ,dead, bench, ohp, front squat, I always do one of these excersises and then chuck in, One of the following, ROw, chin, cgbp, skull crushers (tricep stength is a real weakness for me) Curl and thats it a bit of core work always at 6 reps or less over no more than 5 sets (ie. 5x3) when i get time and maybe some odd object work next summer, Untill recently i was a mountain biker also and i think that has held me back in my strength but hopefully the next 12 months will reap rewards,
BengDogg, that's the sort of attitude and the simple sort of routine that will help you achieve your goals. You understand that it's not going to happen next week but if you try hard and stick at it then you will so keep it up bro.
DelBoy, if you don't want to be criticised then don't post your ****ing routine on an internet forum and ask for opinions. All I have done is give you MY opinions based on the results that I and countless others have achieved through hard work and dedication over a long period of time.
Wipe, you may have some valid points, but it's no surprise that Delboy has taken offence to what you have said due to the way you have worded your posts. And, not wanting to speak for him, but I assume that Delboy wanted constructive criticism of his proposed routine, not a character assassination based on assumption. Like I say Wipe, you should choose your words more carefully, because it is very easy to misunderstand someones tone of posting/intentions over the internet.
Having said this though, I think you do have a point about CRC'ing (chronic routine changing). Delboy, of course you need to enjoy your routine, because if you don't then it won't get you out of bed in the morning.
What you should do is honestly ask yourself whether you change your routines because you genuinely get bored with them or whether you change them because you are getting impatient with the results they are yielding, and thus feel a quick change will magically answer all your problems?
Only you know the honest answer to this.
As you know mate, I have been on a full body routine for about 5 months now, performing 3 sets of 8 reps for each exercise. There have been times in that 5 months where I have been itching to drop the reps, or split things up and add more exercises. However, I have resisted that temptation, and thus I have learned the valuable lesson of stickability. For the last 2 weeks I have split things up for a mental break, but from Monday it's back on full body.
I'll leave you with something that guy on a different board once said to me when I was thinking of deviating from the full body framework, which you could maybe apply to your own cause:
"(There are) a set of exercises for you to follow. You have no injury/structural reasons for not doing them and the equipment is there for you to use (albeit not at your convenience). If you can't knuckle down and get those exercises done week in and week out then you ain't going to make it in the iron game."
Cheers
Wipe, you may have some valid points, but it's no surprise that Delboy has taken offence to what you have said due to the way you have worded your posts. And, not wanting to speak for him, but I assume that Delboy wanted constructive criticism of his proposed routine, not a character assassination based on assumption. Like I say Wipe, you should choose your words more carefully, because it is very easy to misunderstand someones tone of posting/intentions over the internet.
That was my exact point, it's not the fact I don't want to be criticised, it's the fact I would rather be criticised without insulted. Last I'm saying on the matter.
Ap mate, other routines I have used 5x3 to name 1, have worked very well for me and given me good results so it is not a lack of impatience. I think it is a lack of clarity on my goals which is my problem which I will need to adress.
Ap mate, other routines I have used 5x3 to name 1, have worked very well for me and given me good results so it is not a lack of impatience. I think it is a lack of clarity on my goals which is my problem which I will need to adress.
I think you're definitely right there - goals will keep you focused towards what you are doing. You need to set yourself some realistic but challenging targets at your current chosen rep/set scheme, as this should ensure that you will not deviate from your current routine at the very least until you have achieved your objectives.
Changing your routine before you achieve your objectives would be a failure to get the job done - and Delboy mate, I know you aren't the type of guy to do a half arsed job!
Get some goals written up in your journal that you are to achieve in the next couple of months, and make the decision once and for all whether you want to go all out strength, or whether you still want to cater for a degree of size gain. When you get this straight in your head, then you will not be disappointed if your current routine isn't delivering the strength or size benefits that you desire yet have not designed your routine to deliver.
Cheers
Stomach is feeling alot better, eating properly so am well on the road to recovery so can start to train properly again. Am of to Venice with the missus at the weekend so will be eating good food over there. Am aiming to get back training before the end of January.
When I do come back I have decided to use this exact routine:
MONDAY
Squat 6 sets 1-6 reps
Romanian Deadlift 6 sets 1-6 reps
Front Squat 3 sets 6/4/2 reps
Static Holds 3 sets
WEDNESDAY
Bench Press 6 sets 1-6 reps
Overhead Press 6 sets 1 -6 reps
Close Grip Bench Press 3 sets 6/4/2 reps
FRIDAY
Deadlift 6 sets 1-6 reps
Underhand Chin Up 6 sets 1-6 reps
Barbell Row 3 sets 6/4/2 reps
Plate Curl 3 sets
Just thought I'd let everyone know
PikeKing
04-01-2005, 13:28
good routine, expect some good gains
Yeah i like that, though maybe not the sixes on DL's, should be interesting to follow.
Yeah I wasn't too sure with the 6's on the deadlifts, but if I'm careful with form (easy to say I know!) then I hope I should be ok.
Can't wait to get back training.
Will do a good journal for it as I'm sure many people will be interested on the results of the routine.
I'll definitely be reading it, giving 1/5 a go myself at the moment on bench, i like interesting routines, Pikeking"s makes my head hurt.
Yes, deffo start that journal up.
I'm hoping to start back 24th January, let myself heal properly and everything. Will be on about 3500-4000 calories when I start back to get myself back to where I was, have lost alot of size, and I expect strength, in my time off. Can't wait to get back, but don't want to rush too early and **** myself worse
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