Shotgun Approach to training...

[b fold the truth]

When I first started lifting, as to help my Martial Art training and health problems, I hired a personal trainer. He had me doing the "shotgun approach" so to speak to training. Several things were constant in my training though...bench press, squat, chin mostly. Every week we changed reps, weight, variation of the exercise, rest, sets, etc...and I grew quite a bit from it.

If everything works but not for long (statement which I agree with 99.9% of the time) then anyone ever think about picking out every type of routine you can think of and doing something different every time they train?

One week do 5x5, 5x2, 20 rep sets, giant sets, super sets, cables, barbell, dbell, machines, isolation exercises, oly lifts, powerlifts, drop sets, 21's, pyramid, rev pyramid, etc....

Of course you would have to find the ones which worked best for you...and rotate between those...

Any thoughts?

B True

 

[The Shadow]

When I first started lifting, as to help my Martial Art training and health problems, I hired a personal trainer. He had me doing the "shotgun approach" so to speak to training. Several things were constant in my training though...bench press, squat, chin mostly. Every week we changed reps, weight, variation of the exercise, rest, sets, etc...and I grew quite a bit from it.

If everything works but not for long (statement which I agree with 99.9% of the time) then anyone ever think about picking out every type of routine you can think of and doing something different every time they train?

One week do 5x5, 5x2, 20 rep sets, giant sets, super sets, cables, barbell, dbell, machines, isolation exercises, oly lifts, powerlifts, drop sets, 21's, pyramid, rev pyramid, etc....

Of course you would have to find the ones which worked best for you...and rotate between those...

Any thoughts?

B True

My routine from bodypart-bodypart is different EVERY time I train...no exceptions.

To me:

Heavy basic compound movement (in the 4-8 rep range)followed by two "isolation" exercises with a slightly higher rep range seems to work for longer periods of time.

Pyramid on the compound and either straight sets or supersets on the isolations work well for me.

Strip sets can be beneficial if you have the right mind set. You get 3x as many growth reps when you do these:

x amount of weight till failure(growth rep1), strip weight go to failure(#2)...etc...so on a triple drop you get 4 reps to the point of failure. You can argue that you can get jst as many growth reps on straight sets - which is ture, but the strip sets are what I call Density growth reps - meaning that they are dense in that there is NO rest between them.....

 

[ZZuluZ]

I think it is a common fallacy that changing your routine very often is needed for growth. I think it has arisen because

1.) Many people stagnate doing the same things repeatedly

2.) Variation is mentally stimulating

3.) Variation offers quick benefits.

Changing the exercises often is definitely NOT A GOOD THING for people who are looking to get bigger. Every time you switch exercise your body will adapt neurally first. This means very little growth is takign place [as illustrated by just about every study you'll find, Kraemer and Fleck is one of them]. It is however a good thing for the strength athlete.

As for switching rep schemes/density/TUT, I do think it is a positive thing. However I'd still stick to a cycle 4-6 weeks then change. There's no use switching every week unless you're an elite world class athlete. You're body will not adapt that quickly.

" x amount of weight till failure(growth rep1), strip weight go to failure(#2)...etc...so on a triple drop you get 4 reps to the point of failure. You can argue that you can get jst as many growth reps on straight sets - which is ture, but the strip sets are what I call Density growth reps - meaning that they are dense in that there is NO rest between them....."

What are your thoughts on CNS fatigue? Is it your opinion that continuous TUT is the prerequiste for growth?

-Zulu

 

[The Shadow]

I thing that TUT is the underlying principal for any w.o, pwrfltinhg routine.

 

[ZZuluZ]

That explains why marathon runners have huge legs.

-Zulu

 

[The Shadow]

That explains why marathon runners have huge legs.

-Zulu

 

[ZZuluZ]

Just a little joke

I don't believe in TUT being the magical answer to hypertrophy after reading a lot about it.

Do you believe in continuous TUT or a certain TUT per set as being optimal?


-Zulu

 

[The Shadow]

Just a little joke

I don't believe in TUT being the magical answer to hypertrophy after reading a lot about it.

Do you believe in continuous TUT or a certain TUT per set as being optimal?


-Zulu

Both can be effective...on a triple drop, if you keep the reps to around 3-4 per drop - you are still in the "zone" for growth ie just above 60 seconds.

Straight sets with a moderate rep tempo for sets of 6-8 reps seems optimal for size as well.

Sets of very low reps of 2-5 with moderate tempo are best for strength(20-40 seconds)

TUT for marathoners is off the chart - thus little muscle mass

TUT sprinters 10-12 seconds - power

 

[ZZuluZ]

" Both can be effective...on a triple drop, if you keep the reps to around 3-4 per drop - you are still in the "zone" for growth ie just above 60 seconds. "

A la Charles Poliquin 40-70 seconds for hypertrophy and 10-20 seconds for strength?

How does your volume/intensity/frequency factor into this? Or do you factor everything AROUND your planned TUT?

-Zulu

 

[The Shadow]

" Both can be effective...on a triple drop, if you keep the reps to around 3-4 per drop - you are still in the "zone" for growth ie just above 60 seconds. "

A la Charles Poliquin 40-70 seconds for hypertrophy and 10-20 seconds for strength?

How does your volume/intensity/frequency factor into this? Or do you factor everything AROUND your planned TUT?

-Zulu

yes.

Volume on this type of program is low(9 or so sets). One body part per day- 5 days per week.

Intensity is high as I go to failure on every set excluding the first couple of sets on the first exercise and the first set on subsequent exercises.

No forced reps, partials etc.


This is a particular phase of training for me....I do not train this way year round.