- This topic has 8 voices and 34 replies.
-
Posts
-
Hi,I wanted to pose a question to some of the people who have been at this for a long time and gleam from some of their wisdom.My lifting partner and I have been using Heavy Duty as our lifting routine and seen great results for mass, leaning out, and strength. We've been doing it for about a year. I was wondering if I could get some suggestions on exercises to replace the ones in the program. I'm worried about plateauing and have heard it's best to confuse your muscles, not letting them get used to anything for too long.Any help on this would be greatly appreciated.
Muscle confusion is largely made up and a stupid marketing trick.However, you can change things like angles of presses or low bar vs high bar for squats if you are bored, or seem to develop repetitive use injuries.
Muscle confusion is largely made up and a stupid marketing trick.However, you can change things like angles of presses or low bar vs high bar for squats if you are bored, or seem to develop repetitive use injuries.
+1By "muscle confusion" I assume he means exposing the body to new stimulus to allow for adaptation to continue. I personally think this is a good idea to do every 6-8 weeks or so. So I think if you have been doing it for a year switching exercises would be a good idea. As Trevor said, the change doesn't have to be very dramatic. It can be accomplish by simply changing grip width, using a specialty bar, changing stance, inclines or decline angle, or adding bands/chains.To be honest with you, I'd probably change programs. It's good to vary your volume, frequency, and intensity a lot.
Muscle confusion is largely made up and a stupid marketing trick.However, you can change things like angles of presses or low bar vs high bar for squats if you are bored, or seem to develop repetitive use injuries.
+1By "muscle confusion" I assume he means exposing the body to new stimulus to allow for adaptation to continue. I personally think this is a good idea to do every 6-8 weeks or so. So I think if you have been doing it for a year switching exercises would be a good idea. As Trevor said, the change doesn't have to be very dramatic. It can be accomplish by simply changing grip width, using a specialty bar, changing stance, inclines or decline angle, or adding bands/chains.To be honest with you, I'd probably change programs. It's good to vary your volume, frequency, and intensity a lot.
All in all, I think this would be the best course of action.
In regards to switching programs:Any program suggestions for an intermediate level weight training guy? Thanks!
In regards to switching programs:Any program suggestions for an intermediate level weight training guy? Thanks!
It really depends on your goals and training style you enjoy.5/3/1 is great, but there are many more options.
I find that speed work will make me have doms in muscles that have been doms resistant for a while. I never get sore in my back and chest like I do after speed work.RB
5/3/1 is great but it's not necessarily tailored to my goals.I'm looking more for lean mass gains not necessarily strength. Anyone have any bodybuilding routines they recommend? Just for a change of pace for 3 or 4 months. Then I'll probably go back to heavy duty.
5/3/1 is great but it's not necessarily tailored to my goals.I'm looking more for lean mass gains not necessarily strength. Anyone have any bodybuilding routines they recommend? Just for a change of pace for 3 or 4 months. Then I'll probably go back to heavy duty.
i have something that you might be interested in.. PM me your email address
5/3/1 is great but it's not necessarily tailored to my goals.I'm looking more for lean mass gains not necessarily strength. Anyone have any bodybuilding routines they recommend? Just for a change of pace for 3 or 4 months. Then I'll probably go back to heavy duty.
I get what you are saying, but it's good for even bodybuilders to do a strength block. Strength is still important for a bodybuilder because if you can increase your strength, you can use more weight on your exercises. This will lead to more gains in hypertrophy. This isn't necessary if you are still getting stronger from bodybuilding work, but most people stall after training this way for a while and need to do strength specific work to gain strength.I would do a really simply program for a few months to increase strength.Maybe something like:Main Exericse 5x5Main Assistance 3x5Assistance WorkSo a leg day would look like this:Squat: 5x5Stiff Legged Deadlift: 3x5leg extensionsleg curlscalves
I have something that you might be interested in.. PM me your email address
No reason to keep the pole dancing secret.
I have something that you might be interested in.. PM me your email address
No reason to keep the pole dancing secret.
lol
I have something that you might be interested in.. PM me your email address
No reason to keep the pole dancing secret.
Hey nothing wrong with a little pole dancing 🙂
5/3/1 is great but it's not necessarily tailored to my goals.I'm looking more for lean mass gains not necessarily strength. Anyone have any bodybuilding routines they recommend? Just for a change of pace for 3 or 4 months. Then I'll probably go back to heavy duty.
I get what you are saying, but it's good for even bodybuilders to do a strength block. Strength is still important for a bodybuilder because if you can increase your strength, you can use more weight on your exercises. This will lead to more gains in hypertrophy. This isn't necessary if you are still getting stronger from bodybuilding work, but most people stall after training this way for a while and need to do strength specific work to gain strength.I would do a really simply program for a few months to increase strength.Maybe something like:Main Exericse 5x5Main Assistance 3x5Assistance WorkSo a leg day would look like this:Squat: 5x5Stiff Legged Deadlift: 3x5leg extensionsleg curlscalves
Perfect! Thanks man! My partner is adverse to 5/3/1. It's just too complicated for him. I tried to explain it and even made a spreadsheet where he just plugs in the numbers and it calculates all the weights per set. We're kind of like Master-Blaster from Mad Max. He's straight broscience. No concept of dietary concepts, tailoring a workout routine for personal gains, etc. He's strong as *bleep* though. Genetics... *sigh*. I think I can sell him on this.
You must be logged in to reply to this topic.