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I'll keep a workout for as long as I'm still achieving DOMS. I normally deload every 3 months and I'll then change it up a bit.

EliteLennon117 wrote:how long do you guys stay on a routine before you change it up?

Weight and reps are constantly being changed from week to week, but I will change a routine entirely anywhere from one month (as part of a longer program) to three.

Yeah I try to add weights every week. Though I like sticking to a routine for a few weeks.

I do it for 10 weeks and rest for 2 and start all over with something new (either a completely different new routine, or the same routine with diff exercises targeting the same muscle groups. I.e. instead of a barbell bench press I'll do a cable bench press).

I wouldn't change up things tooo much, because to me an important part of gaining mass is progressively adding more resistance to the same muscles. Doing a diff. workout once or twice halfway through your cycle is cool, but some guys really propose changing it up every week or something odd like that.

GODDAMNIT I WANNA BULK AGAIN. I WANT TO OVEREAT FOOD UNTIL I'M SICK OF IT (and if you're not force feeding yourself you're fuckin' up, homie). I want add weight every week and have doms all ova da place. I want my junkfood weekends back!

Blaww.

Is DOMS really that important to you lot? I haven't really had it for years now.

Only that I like feeling that I've worked hard.

Is your job a fairly sedentary one?

Hahaha yeah. And I read that yours isn't so there we have it.

Yeah was only really asking if you guys thought that DOMS = good workout / No DOMS = bad workout
That's been answered though

Yeah that's what I thought! Bit of a myth. I stopped getting doms not long before I REALLY started gaining after my last real bulk, so I know first hand that that has nothing to do with it :p THOUGH it is good to have a physical reminder that stuff is happening.

I have a belly now this thread is taunting me

Pick up a weight, JizzMan!

(don't actually think you do, I just like telling someone called JizzMan to pick up a weight.. *shrugs*)

Molzie wrote:I commend your commitment if this is your diet.

It's a routine I've got myself into for sure, always put aside a couple of hours on Sunday for food prep etc. Evening meals vary depending on what we've bought, last night I had 3 turkey steaks w/ cauliflower & mixed salad. Tonight I'm home alone so unless I stop by the supermarket on the way back it'll be pork loin, feta & walnut salad w/ mixed greens.

Current workout is;

MON
Rest

TUE - Shoulders
Seated shoulder press (warmup, pyramid sets) - 1x12, 1x10, 1x8, 3x6, 1x12 (last set is the weight below I started at, with a grip variation)
Standing single arm DB press - 3x6 (both arms)
Standing single arm DB lat raise - 3x6 (both arms)
Standing bent over DB reverse flys - 3x6
EZ bar lat pull up - 3x6
SS - Standing front plate raise - 3x6
SS - BB military press - 3x failure

WED - Circuit
Depends on what is free at the time, but mainly supersetting low weight, high rep variations on the following;
Lat pull down, wide grip seated row, seated row, weight back extensions, tricep pull down, seated chest press, preacher curls etc etc. Whatever I feel needs doing, everything apart from intense shoulder & leg work

THU - Legs
Squat rack (warmup, pyramid set) - 1x12, 1x8, 3x6, 1x12 (last set is usually just the bar)
Seated leg press (pyramid set) - 1x12, 1x10, 1x8, 3x6, 1x12 (last set lighter than starting set)
Standing leg curl - 3x12
Seated leg curl - 3x6
Seated leg extension - 3x6

FRI
Rest

SAT - Chest & biceps
SS - BB chest press - 3x6
SS - Incline fly curls - 3x10
Standing DB hammer curls (pyramid set) - 1x12, 1x8, 1x failure, 1x8, 1x12
Seated chest press - 3x8
Standing preacher curl - 3x6
Pec deck thing - 3x10
Concentration curls - 3x12 (both arms)

SUN - Back & triceps
Warmup - pullups - 3xfailure (which is fuck all right now )
Deadlift - 3x6
EZ skull crushers - 3x6
SS - Wide grip lat pulldown - 3x6
SS - Narrow grip lat pulldown - 3x6
Seated cable row - 3x6
SS - tricep pull down - 3x12
SS - Standing overhead dumbbell tricep extension - 3x6
Single arm tricep pull - 3x6 (both arms)

All active days- core work
Variations between incline weighted crunches, Russian twists w/ DB, plank variations, etc depending on how I'm feeling.

- 45s rest between sets, slightly longer between stations especially if I've got plates to put on/put back etc.
- 10mins crosstrainer at the start for a warmup
- cool down is usually 10mins walking on an incline treadmill then full stretching


Try and increase weights every week, but that's not always possible so vary reps/sets occasionally. Usually switch up program every couple of months and tweak things here and there if I feel something isn't working for me.

.

Looks like a solid program, Wub. I'm a little wary of the 3x6 sets but it's more of a gut feeling based on what is probably just 'bro science' (5x5 or 4x6 looks better to me). But if it's working for you and you're achieving the desired outcome (I presume an increase of size and strength) then who am I (or anyone else) to argue.

I'm on the arse end of a very complicated 12 week program - I don't think posting what i'm doing at the moment would help anyone here and it would probably just raise more questions.

Fair enough, 3x6 is quite bro-y now I think about it

But yeah, it's working and this is a strength/size orientated program. I think with the exception of my shoulders day, most of the 3x6 stuff occurs either as part of a SS, or else with some exercise I wouldn't want to do to failure (deadlift and skull crushers, for example).

Something for me to bear in mind when I next switch up though

wub wrote:Fair enough, 3x6 is quite bro-y now I think about it

No no, i'm saying that my gut feeling is probably based on bro science not the 3x6 itself. Sorry, I worded it poorly.
I'm sure you've done your research before starting so yeah, if it's working it's working

gym heads q&a

if my hips upward looke large than my upper thigh...almost to the point of being proportional....what leg exercise can I do to bulk up that thigh muscle near my hip.

Ive literaLLY been avoiding legs until this week. (except cardio and elipt.)

fuuuuck this complicated shit are you people tryna be bodybuilders or summin?

i just eat whatever i want and do as many press ups as i physically can 3 times, as many bicep curls i can 3 times, as many tricep dips as i can 3 times and plank for as long as i can about 4 times a week. Along with skateboarding pretty much everyday this keeps me in good shape and don't have to pay extortionate gym prices/mix with bros/ research bro science.

Mason wrote:fuuuuck this complicated shit are you people tryna be bodybuilders or summin?

i just eat whatever i want and do as many press ups as i physically can 3 times, as many bicep curls i can 3 times, as many tricep dips as i can 3 times and plank for as long as i can about 4 times a week. Along with skateboarding pretty much everyday this keeps me in good shape and don't have to pay extortionate gym prices/mix with bros/ research bro science.

logout nub thnx