Looking to mix things up a little .. - UK-Muscle Body Building Community

Mo_ · 18-02-2006, 07:08 PM

Im not sure if this is in the right thread, so forgive me if it isn't!
Anyway, i've been on the following plan for the past 3 months or so:

Monday
Bench Press
Incline Press
Pullovers
Bent-Over Rows
Deadlifts, 3 sets of 10,6,4 to failure

Tuesday
Barbell Clean and Press
Dumbbell Lateral Raises
Heavy Upright Rows 3 sets of 10,6,4 reps to failure
Push Presses 3 sets of 6,4,2 reps to failure
Standing Barbell Curls
Seated Dumbbell Curls
Close Grip Press
Standing Triceps Extensions with Barbell

Thursday
Kickboxing 90 mins

Friday
Squats
Lunges
Leg Curls
Straight-Leg Deadlifts 3 sets of 10,6,4 reps to failure
Good Mornings, 3 sets of 10,6,4 reps to failure

Im managing to steadily increase the weight each week on most exercises (some increase every 2 weeks) still, however I have read before that to promote the optimum growth, your muscles must be 'shocked' into growth by mixing up the routine in general (adding new exercises / changing time etc)

Is this right?
Should i start changing it around a little now or wait until i notice considerable slow-down.

Suggestions welcome!

Thanks.

peachy · 18-02-2006, 07:18 PM

to be honest mate every single body is different and we all respond differently to weight training,your routine above is working for you as your increaseing the weight each week/2 weeks and that is exactly what your aiming for,when the weeks come that you body has got used to this routine and your no longer increaseing the weight (it will happen eventually) thats the time to change it and shock your muscles so to speak

tuesday looks a killer of a day and how does your body respond to deadlifts twice a week?

i'd be over training on your routine

oh and i wouldn't add any more exercises as your doing alot as it is mate.......

Magic Torch · 18-02-2006, 07:19 PM

This seems like way too much IMO are you trying to gain muscle?

I would cut half of the routine.....

Monday
Bench Press
Incline Press
Bent-Over Rows
Deadlifts, 4 sets of 8

Tuesday
Barbell Clean and Press
Dumbbell Lateral Raises
Standing Barbell Curls
Close Grip Press

Thursday
Kickboxing 90 mins

Friday
Squats
Lunges
Good Mornings
Calf Raises

That would be my idea, or a Push, Pull, Legs routine of which there are a few posts with ideas already posted

Also Eat eat and eat some more and sleep.

deejay · 18-02-2006, 10:24 PM

i aggree with peachy in that if you fell you are gaining and are able to steadily increase your weights then sick with it.

Once you find your rate of progress slowing down i would then look at changing your plan.
tuesday is a pretty busy day though.... you could maybe look at doign some of those exersises on a fourth day if possible?

for example doing a short session for just your arms on a separate day

**big** · 19-02-2006, 01:34 PM

If you are still gaining on that routine DO NOT CHANGE A THING.

Everyone is different, and if you're able to gain on the routine you're on, whatever you do don't f**k with it.

As SOON as you stop gaining, that's the time to change the routine up, not before.

Mo_ · 19-02-2006, 02:14 PM

Thanks for the replies.

Yes, tuesday is a bit of a grind, but i have found that i am still able to increase the weight each week. I'll have to start changing things later on, when my progress starts slowing down.

Thanks again

AussieMarc · 01-03-2006, 08:39 AM

*Edit* Haha forget what I said.. Keep goin mate. Solid effort. You are training really bloody hard.

18-02-2006, 07:08 PM	#1 (permalink)
Mo_ Newbie Trainer Join Date: Jun 2005 Posts: 30	Looking to mix things up a little .. Im not sure if this is in the right thread, so forgive me if it isn't! Anyway, i've been on the following plan for the past 3 months or so: Monday Bench Press Incline Press Pullovers Bent-Over Rows Deadlifts, 3 sets of 10,6,4 to failure Tuesday Barbell Clean and Press Dumbbell Lateral Raises Heavy Upright Rows 3 sets of 10,6,4 reps to failure Push Presses 3 sets of 6,4,2 reps to failure Standing Barbell Curls Seated Dumbbell Curls Close Grip Press Standing Triceps Extensions with Barbell Thursday Kickboxing 90 mins Friday Squats Lunges Leg Curls Straight-Leg Deadlifts 3 sets of 10,6,4 reps to failure Good Mornings, 3 sets of 10,6,4 reps to failure Im managing to steadily increase the weight each week on most exercises (some increase every 2 weeks) still, however I have read before that to promote the optimum growth, your muscles must be 'shocked' into growth by mixing up the routine in general (adding new exercises / changing time etc) Is this right? Should i start changing it around a little now or wait until i notice considerable slow-down. Suggestions welcome! Thanks. Last edited by Mo_; 19-02-2006 at 01:30 PM.

18-02-2006, 07:18 PM	#2 (permalink)
peachy penis extension model Join Date: Mar 2005 Location: hertfordshire Posts: 274	to be honest mate every single body is different and we all respond differently to weight training,your routine above is working for you as your increaseing the weight each week/2 weeks and that is exactly what your aiming for,when the weeks come that you body has got used to this routine and your no longer increaseing the weight (it will happen eventually) thats the time to change it and shock your muscles so to speak tuesday looks a killer of a day and how does your body respond to deadlifts twice a week? i'd be over training on your routine oh and i wouldn't add any more exercises as your doing alot as it is mate....... Last edited by peachy; 18-02-2006 at 07:22 PM.

18-02-2006, 07:19 PM	#3 (permalink)
Magic Torch UK-M Swimsuit model Join Date: May 2005 Location: Essex Posts: 5,015 Blog Entries: 5	This seems like way too much IMO are you trying to gain muscle? I would cut half of the routine..... Monday Bench Press Incline Press Bent-Over Rows Deadlifts, 4 sets of 8 Tuesday Barbell Clean and Press Dumbbell Lateral Raises Standing Barbell Curls Close Grip Press Thursday Kickboxing 90 mins Friday Squats Lunges Good Mornings Calf Raises That would be my idea, or a Push, Pull, Legs routine of which there are a few posts with ideas already posted Also Eat eat and eat some more and sleep. __________________ intentionally blank

18-02-2006, 10:24 PM	#4 (permalink)
deejay Newbie Trainer Join Date: Jan 2006 Posts: 11	i aggree with peachy in that if you fell you are gaining and are able to steadily increase your weights then sick with it. Once you find your rate of progress slowing down i would then look at changing your plan. tuesday is a pretty busy day though.... you could maybe look at doign some of those exersises on a fourth day if possible? for example doing a short session for just your arms on a separate day __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

19-02-2006, 01:34 PM	#5 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: Beer me Posts: 5,264	If you are still gaining on that routine DO NOT CHANGE A THING. Everyone is different, and if you're able to gain on the routine you're on, whatever you do don't f*k with it. As SOON as you stop gaining, that's the time to change the routine up, not before. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

19-02-2006, 02:14 PM	#6 (permalink)
Mo_ Newbie Trainer Join Date: Jun 2005 Posts: 30	Thanks for the replies. Yes, tuesday is a bit of a grind, but i have found that i am still able to increase the weight each week. I'll have to start changing things later on, when my progress starts slowing down. Thanks again

01-03-2006, 08:39 AM	#7 (permalink)
AussieMarc UK-M's Token Aussie Join Date: Jun 2004 Location: QLD, Australia Posts: 1,488	Edit Haha forget what I said.. Keep goin mate. Solid effort. You are training really bloody hard. __________________ - Marc To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.