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Change up?

7707mutt Posts: 7,686 Joined: 2002/06/18	2006/07/27, 09:00 AM Ok guys want some advice. I am tired of West side training. I have cut my over all volume down and still I am so sore and hurting for days after each workout. Yeah I am getting stronger and maxes going up slowly. But I will have a long lay off in the near future and even when i am back at it may not be able tolift like I am now. SO to that end any thoughts on a power lifting based program that is easier on the old joints? -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/07/28, 03:15 AM hmmmm. Whats your standard ME workout look like on westside? -------------- Iron and chalk.
	2006/07/28, 03:20 AM Mutt try something along the lines of what I was doing. Focus on just 2-3 key exercises a workout. Keep volume very low and intensity mod to high...u can work into it....its great for keeping and gaining strength....I would also extend rest between workouts...u can make gains deadlifting once every 3 weeks....squatting every 2....pressing every week....u can have more time off than u can dream off...so that u are lifting one to three times a week based according to how you feel....u can go hardcore and have a lot of rest... I also highly suggest glucosamine/choindrotin+fish oil and possibly MSM......to help your joints if u already are not...you're a big guy and your joints take a lot of pressure and wear and tear... good luck man..
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/07/28, 07:58 AM Me bench is usualy 4-6 sets of tripples, doubles or singles, then 3-4 sets of bent rows or face pulls and maybe either3-9 sets triceps or shoulders. Me legs is either heavy squats/Good mornings, and then a hammie exercise. ALso I used to do a heavy DL on this day but switched it to speed DL or no Dl at all. Also may do biceps. -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/07/28, 12:16 PM Are you rotating your ME exercises every 3 weeks? Also, why so many sets? I would work up to a max triple, hit that for a few more sets, maybe back down, etc. Doing whatever to get in 3-4 sets at 90%+. Not trying to get off topic, but theres not much that will give you such good results. Something else to follow might even be a more high frequency plan. Now I don't mean get in the gym more, but maybe 3 total body days, with reduced volume for each bodypart. That is what I do, then I add in an OLY day and some prehab. Menace, if he's looking for something that won't beat him up and make him sore so much, I can't imagine infrequent training REDUCING post workout soreness. How do you manage to reduce DOMS? -------------- Iron and chalk.
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/07/28, 12:48 PM Explain :Are you rotating your ME exercises every 3 weeks. -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/07/28, 12:48 PM Message deleted by moderator due to unsuitable content for this board.
	2006/07/28, 03:52 PM If your ME is Flat Bar bench you should change it up (rotate it) in three weeks to another chest exercise.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/07/28, 04:43 PM Yea. Don't do any ME exercise for more than a 3 week cycle. Example, for weeks 1-3 you may be doing flat bench. Weeks 4-6 could be floor press, weeks 7-9 may be cambered bar bench, and then 10-12 could be flat press with bands. The exercises that are stickied in the posts by gatormade are all the ME exercises you have to choose from for your cycles. -------------- Iron and chalk.
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/07/28, 04:49 PM OK but I have to say this I have a flat bench. No bands (not yet anyway) not chains, boards, cambered bars...just a flat bench. -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
coolnatedawg Posts: 813 Joined: 2005/03/09	2006/07/28, 05:25 PM you could still do floor presses... or even just go buy some wood and make some boards.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/07/28, 09:25 PM yup. You could do pauses on the chest, board presses of different heights, floor presses, reverse grip bench, etc. -------------- Iron and chalk.
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/08/03, 01:12 PM Ok after my surgery I am going to get boards and a set of bands. Till then this is what I did. ME bench I do sets of 5 reps, tripples, doubles, and or singles. Not all on same day. ALso I stopped trying to hit shoulder, triceps and back each bench day. Instead i pick one do 4 sets and up, then pick one other and do like 3 sets. On ME leg day I do either GM or heavy squats, and a speed deadlift or something like that. On DE leg day I will do higher repps or box squats and a ME deadlift if I feel like it, that may be tripples doubles or singles. What do you think? I think with my normal (old) routine i was doing way to much volume. -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
	2006/08/03, 01:55 PM This looks good Mutt. I personally like reduced volume/#of exercises....