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JohnnyCage
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« on: January 06, 2007, 07:31:18 PM » |
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I have a problem. Adapting happens when you do the same workout over and over again, and I want to avoid that so my muscles will grow at a faster pace. I have different excersizes for my delts and back and legs, but I dont know any alternate workouts for my bicep and tricep days.
Heres what i do regularly:
Day 1 Triceps Day
Tricep Cable Pulldowns 8-12 reps 4 sets
Close Grip Bench Press 8-12 reps 3 sets
Overheads 9-12 reps 4 sets
Parallel Bar Dips 12-15 reps 3 sets
Reverse Grip Pulldowns 12-15 reps 3 sets
Day 3 Biceps and Forearms
EZ bar curls 8-12 reps 3 sets
Preacher Curls 8-12 reps 3 sets
Wrist Curls 12-15 reps 4 sets
Reverse Wrist Curls 12-15 reps 4 reps (between each set of wrist curls)
Hammer Curls 8-12 reps 2 sets
If someone could help me make an alternate workout for these days to avoid adaptation that would be great. Any help at this point would be greatly appreciated. Thanks.
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Yesterday I dared to struggle. Today I dare to win.
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muscle_n_blood
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« Reply #1 on: January 07, 2007, 11:40:07 AM » |
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Remember that one form of "adaptation" is growth.... Switching up too frequently will not make you grow any better. It's best to stick with one program and see your self getting stronger on your sets/lifts. Don't switch until you aren't making progress. If it's working, don't fix it. You will need change, yes, but you'll never want to wander too far from the basic compound lifts. That is where your growth and overall strength lies. I still do bench press, military, squats, deadlifts after 35 years of lifting..
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There is no substitute for experience.
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JohnnyCage
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« Reply #2 on: January 07, 2007, 05:48:41 PM » |
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Wow, you have been lifting a long time. Thanks for the advice, I didn't know that adaption could be growth.
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Yesterday I dared to struggle. Today I dare to win.
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muscle_n_blood
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« Reply #3 on: January 07, 2007, 07:34:03 PM » |
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That is how muscles adapt to progressive overload, by growing. Of course, you have to feed them, also. Remember the term "progressive overload"... It's about gradually challenging yourself with more weight, but you must stay consistent with good form and do enough reps to facilitate growth. You can gain strength without growing, but you aren't going to grow much unless you are also getting stronger.
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There is no substitute for experience.
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p.s.
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« Reply #4 on: January 08, 2007, 09:46:47 AM » |
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MnB has given you some very solid advice here. I tend to stick with the same basic workout for as long as I continue to improve, and that could be many months. If I do make a change in a workout it's usually just switching the same exercises around in the workout and this is usually more than enough to throw my muscles the "curve ball" needed to give them a shock.
For anyone new to lifting all you need to do is stay basic and work on increasing your strength in the basics while keeping the reps in the 8-12 range.
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JohnnyCage
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« Reply #5 on: January 08, 2007, 03:30:48 PM » |
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oh i see. thats the rep range i usually go by.
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Yesterday I dared to struggle. Today I dare to win.
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JohnnyCage
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« Reply #6 on: January 11, 2007, 05:58:59 PM » |
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Think i would gain more mass supersetting the Tricep Cable Pulldowns and the Close Grip Bench Presses and on the third day supersetting the ez bar curls with the hammer curls?
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Yesterday I dared to struggle. Today I dare to win.
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muscle_n_blood
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« Reply #7 on: January 11, 2007, 07:09:47 PM » |
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No. At your stage of the game, just put the majority of your effort into the basic compound moves. They will produce more long term growth and strength gains for you now than advanced high intensity techniques. Supersets will give you an awesome pump, but no more real growth than pounding away at the basics. Supersets, drop sets, forced reps... these are things you can throw in once a month or so. Do not structure your program around them. You'll just wind up with injuries.
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There is no substitute for experience.
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JohnnyCage
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« Reply #8 on: January 11, 2007, 08:08:41 PM » |
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Makes sense to me. Thanks.
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Yesterday I dared to struggle. Today I dare to win.
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p.s.
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« Reply #9 on: January 12, 2007, 09:40:47 AM » |
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MnB is quite correct in what he tells you regarding supersets, and to be honest I will seldom use any of the high intensity techniques that have been mentioned as I also feel that in order to build a solid/lasting physique one needs to stick to basic sets and reps.
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JohnnyCage
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« Reply #10 on: January 12, 2007, 07:23:49 PM » |
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Wow. Why do they even bother having supersets then?
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Yesterday I dared to struggle. Today I dare to win.
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p.s.
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« Reply #11 on: January 13, 2007, 09:30:10 AM » |
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Wow. Why do they even bother having supersets then?
Supersets do have their place much the same as rest/pause, drop sets, giant sets, pre-exhaust sets etc, but none of these techniques should be used on a continious daily basis, but as a way of shocking the body now and then, as they will help stave off adaption to a set number of reps/sets etc that you may be doing on a regular basis for a muscle group. |
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