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Hi all!I've been on Shockwave for 2 months now and its usually the time that i switch my routines and rep styles, but i would like to know if anyone found that we can use the same style for longer and still have the muscle grow,My aim is hypertrophy so i dont want my body to adapt to the ELECT style and the SW routines but im loving it so much that i dont feel like changing it back to my regular Workouts lol
i change my routines up a lot.. probably to frequently sometimes. working on a new routine right now to stick with for 6 months or so if I can.. have you looked into Norton Layne's PHAT program? i haven't tried it yet but looks pretty decent and can be adjusted how you see fit..http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html
Im inclined to give it a try,Being a hybrid protocol, its a new thing for me,I just dont like the idea of doing Hack squats, one of the machines that i sense pain in my lower back lol
Im inclined to give it a try,Being a hybrid protocol, its a new thing for me,I just dont like the idea of doing Hack squats, one of the machines that i sense pain in my lower back lol
the exercises listed on that link are just what he uses you can swap out anything you wish.. its more about the structure of it
Did today my 1st workout from PHAT, and it was strange,Seemed light to me even if i did 5 reps with heavy weight, and i barely had a sweat, only on the bench,In a powerlifting workout is it supposed to feel less stressing than a hypertrophy workout?
You probably won't feel quite as physically exhausted or rubbery like if you were doing high rep stuff, but that low rep, high intensity strength work give your CNS a pounding. So make sure you recover adequately even if you're physically feeling good.
Intense in what way?I rest 2 minutes and seems i should rest more but i really dont need it,Intense in the way of lower rest times or intense in the way of really big weights (in my scale) and more sets?The thing i found is that i prolly will have problems with my elbows and knees, seems that a strength program grinds the joints more than a regular hypertrophy program,I say it because the Skull Crusher exercise made my elbows hurt a little :/
Intense in what way?I rest 2 minutes and seems i should rest more but i really dont need it,Intense in the way of lower rest times or intense in the way of really big weights (in my scale) and more sets?The thing i found is that i prolly will have problems with my elbows and knees, seems that a strength program grinds the joints more than a regular hypertrophy program,I say it because the Skull Crusher exercise made my elbows hurt a little :/
Intensity = higher % of max. eg: Max is 200, lifting at 190 is higher intensity than lifting at 150. A lot of PL'ing and WL'ing is done at higher percentages.As far as your joints.. Some of that will be adaptation. A lot of it could be improper technique, too though. Hard to say.
Got it 🙂My technique does not seem to be improper, its just the pain that gets when we get the bar near the forehead and then push up again, but at least im ok now, was nust during the rep.Well i dont know what i should do in the leg power day since i dont have a squat rack, only a smith machine on wich i wont touch,My guess is instead of squat, do Sumo Deadlifts since its the closest i can do to a squat, and complement with a barbbell hack squat from the ground?Going 3-5 reps with a dumbbell squat doesnt seem a nice idea, so i dont have much options :/
Got it 🙂My technique does not seem to be improper, its just the pain that gets when we get the bar near the forehead and then push up again, but at least im ok now, was nust during the rep.Well i dont know what i should do in the leg power day since i dont have a squat rack, only a smith machine on wich i wont touch,My guess is instead of squat, do Sumo Deadlifts since its the closest i can do to a squat, and complement with a barbbell hack squat from the ground?Going 3-5 reps with a dumbbell squat doesnt seem a nice idea, so i dont have much options :/
Clean it and front squat.
Thought about it but the owner of the gym has some feud with halterophilists and the simple idea of doing that there, give him the rabbies,And since i dont have anywhere to go, i have to "respect" him :/I tried the barbbell hack squat but my ass doesnt allow me to go upper than my hamstrings, the bar simply stucks there lolOh well, back to the 1-legged squat with a barbbell i guess
Got it 🙂My technique does not seem to be improper, its just the pain that gets when we get the bar near the forehead and then push up again, but at least im ok now, was nust during the rep.Well i dont know what i should do in the leg power day since i dont have a squat rack, only a smith machine on wich i wont touch,My guess is instead of squat, do Sumo Deadlifts since its the closest i can do to a squat, and complement with a barbbell hack squat from the ground?Going 3-5 reps with a dumbbell squat doesnt seem a nice idea, so i dont have much options :/
Heavy Goblet squats can be pretty difficult depending on how heavy your DB's get.Zercher deadlift then zercher squatsheavy lunge variations Bulgarian split squats The smith machine has been villanized in the last decade, you have to make do with the equipment you have, it can have uses for other than a coat rack. Here is an article by John Meadows on some uses of the Smith Machine:http://www.t-nation.com/free_online_article/most_recent/why_i_love_the_smith_machine&cr=
Thanks a lot for the variations!I will try the goblet squat but the zercher squat seems really strange in the elbows!But will try it too, maybe is the one i will do best after all 🙂I was thinking inicially on swapping the squat for bulgarian split squat with a loaded barbbell, but maybe i dont have too after all 🙂
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