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2006/08/10, 09:29 AM
I'VE JUST STARTED A NEW REGIME WHERE YOU DO 10 SETS OF 10 REPS WITH THE SAME WEIGHT,WITH A MINUTE REST INBETWEEN SETS.IT'S A WAY OF SHOCKING MY MUSCLES,OR SO I'VE READ.I'LL DO IT FOR 6 WEEKS, ANYONE ELSE TRIED THIS,IF SO GOOD RESULTS OR NOT,I AM TRYING TO GAIN MORE MUSCLE,
CHEERS.
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2006/08/10, 12:55 PM
Your body will adapt to that repetitive rep range very quickly. I would recommend changing your rep range either weekly or every workout. For example try 3 sets of 15 with 30 sec rest, 5 sets of 5 with 90 sec rest, 3 sets of 10 with 60 second rest. Stick to the big lifts: Squat, Deadlift, Bench, Chin ups, Military Press. Visit the Powerlifting message board for more details.
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2006/08/10, 01:27 PM
But please do us all a favor and don't mention Yoga in the power lifting forum!!!!
Good post ka...I'm impressed...but that's not hard to do!
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2006/08/10, 01:48 PM
What's wrong with doing a 5x5/8x8 or a 10x10 for an extended period of time. I've been doing a 5x5 type routine for eight weeks and have seen some good improvement... changing the rep/set range weekly or every workout doesn't make any sense to me.
t
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I am training for birthdays.
Be here. Live. Love. Hope. Now. Faith. Believe. You. - Keith Urban
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2006/08/10, 02:07 PM
For me it just keeps it interesting to change up my routine weekly.And I have read numerous posts with regard to changing up your routine often for better results...all varied opinions on this topic.
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2006/08/10, 02:51 PM
It all boils down to what works for you the best, but changing sets, reps and rest every workout seems too often for me. It takes more than two days for your body to get used to what you are doing.
As an addition, how do you know what routine works best for you if you keep changing it so often?
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I am training for birthdays.
Be here. Live. Love. Hope. Now. Faith. Believe. You. - Keith Urban
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2006/08/10, 03:03 PM
For me...it's essentially the same workout with varied times or sets from week to week.Say I'll run on the treadmill for 2 miles doing wind sprints one week and then do hiit training for 20 minutes and run out 3 miles at a set speed the next week.I'll also do do compound exercises(very low weight)3-4 days a week.Or I'll use body resistance workouts the next week.I've read up on the pro's and con's of what I do and I do what works best for me.Although what I do for a workout may not be standard..or in someones opinion correct...it works for me.And if I'm off the couch 5 days a week moving my butt instead of sitting on it...I figure it's OK.I've lost about 25 pounds and almost 27 inches in the last 4 months...I'm not at my goal,but my cyber buddies, Angel and Aaron,keep me motivated daily.This is a very long winded answer but in short I know this routine works for me because after 4 months I am still motivated and looking forward to more losses.
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2006/08/10, 03:14 PM
hahahahahaha... long winded or not, you've found what works the best for you..! Congrats on the changes... very impressive...
You're right, it ain't rocket science, just lift!
Keep in mind, though, what you do now likely won't work forever... it'll eventually have to change.
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Quoting from KC_72:
For me...it's essentially the same workout with varied times or sets from week to week.Say I'll run on the treadmill for 2 miles doing wind sprints one week and then do hiit training for 20 minutes and run out 3 miles at a set speed the next week.I'll also do do compound exercises(very low weight)3-4 days a week.Or I'll use body resistance workouts the next week.I've read up on the pro's and con's of what I do and I do what works best for me.Although what I do for a workout may not be standard..or in someones opinion correct...it works for me.And if I'm off the couch 5 days a week moving my butt instead of sitting on it...I figure it's OK.I've lost about 25 pounds and almost 27 inches in the last 4 months...I'm not at my goal,but my cyber buddies, Angel and Aaron,keep me motivated daily.This is a very long winded answer but in short I know this routine works for me because after 4 months I am still motivated and looking forward to more losses.
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I am training for birthdays.
Be here. Live. Love. Hope. Now. Faith. Believe. You. - Keith Urban
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2006/08/10, 03:21 PM
This was posted by "wrestler" in the Powerlifting forum where Yoga is not allowed.
It's been coming up a lot lately, so I figured I'd explain a few of the more popular terms
Non-periodized: Does not fluctuate training stress. If you don’t periodize your training in some way shape or form, then you don’t want to get better.
Linear periodization: Also known as “traditional” developed by Matveyev, this form of periodization begins with a “hypertrophy” phase, starting out with high volume low intensity, and then progressing linearly towards low volume high intensity work in what is known as “peaking”. Popular among athletes with a competitive season and off season, but far outdated. Goes through the phases of: Hypertrophy, strength, power, peaking, followed by active rest, all in mesocycles.
Cycled Periodization: another linear model, but follows work capacity in the forms of GPP and SPP, rather than changing intensity. GPP is done as the preparatory phase, and then built into SPP.
Step wise periodization: also similar to traditional periodization, but done more in phases rather than gradually.
Over reaching: A brief overtraining period, followed by a brief supercompensation period, often done in microcycles or mesocycles. Basicly, one to three weeks of overtraining, followed by 1-3 weeks of supercompensation, and then repeated. The thought here is to push the body into a state of mild overtraining, where the stress is greatest, and then accumulate with low volume to allow the body to completely recover. Often prescribed as “the latest and greatest” in bodybuilding magazines, one of the most difficult forms to get right.
Undulating: Generally follows Prilipen’s chart (high volume/low intensity, high intensity/low volume), but works different rep ranges as a microcycle. For example:
Week 1: All sets done 8*3
Week 2: 3*8
Week 3: 5*5
Week 4: 3*15
Set/rep scores can also be manipulated on a more regular basis, as in daily undulating, where sets/reps change every training day, or further manipulating the microcycle to work different rep ranges WITHIN a training session (true undulating). The thought here is that you will only be doing the same workout every 4-8 weeks, so your body will not adapt. Has been shown to produce superior strength and mass gains over a linear model.
Alternating periodization: Similar to step wise, but rather than following the linear model, this model randomizes the mesocycles.
Alternating (accumulation/intensification): alternates between a hypertrophy meso or macrocycle, and a cycle devoted towards power and strength. In a/i training, there is no middle ground. I have seen programs with 6 month mesocycles. How strong do you think you are going to be after 6 months of bodybuilding training? Not very.
Conjugated: focuses on training multiple strength QUALITIES (ME, DE, SE, RE, etc) during the same microcycle. This is one of if not THE most effective way to build overall strength. The most common application of this is the very effective “Westside” template. If you model your strength training after what the lifters at Westside do, and you don’t get stronger, you are doing something wrong or have a structural imbalance.
Cyberkinetic periodization: Basing your total volume or intensity in a given training session on “feel”. This is something you will learn to do as you become a more advanced trainee, and is used in conjunction with regular training. An example: Today, I just wasn’t feeling doing too much upper body work, but I was pumped for leg training: So a few extra squats and some step ups. Similarly, if I feel like shit, I’ll do my work sets and get out, without any accessory or supplemental work. Some days I feel like a max single, so I do it.
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2006/08/10, 03:23 PM
Also in the same section by "wrestler" .........
Depends on which one you mean. I generally support undulating periodization for hypertrophy and conjugated for strength, although there are exceptions to every rule.
A good example would be some of alwyn cosgrove's programs. I believe he has one on bodybuilding.com if you searched there. I could be mistaken, so if that doesn't turn up anything, let me know and I'll find you something personally
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2006/08/10, 03:31 PM
WHEEWW.....
and I thought I was long winded!!
I think somewhere in there is a theory as to why it is important to change up your routine...not to sure...whole lotta five $ words in there:)
After reading menaces sticky about whos allowed to post in power lifting I try and stay out...I like my head where it's at!!
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2006/08/10, 03:39 PM
LOL
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2006/08/10, 03:44 PM
KC be honest why would you in all that is holy post a "how to get abs" in a forum of guys/gals wanting to lift small cars?
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Less Talk, More Chalk!
The Men and Boys are Separated by one thing: The Squat Cage!
7707mutt@freetrainers.com
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2006/08/10, 03:47 PM
That is the funniest thing I've heard all day. I laughed out loud. :laugh:
t
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I am training for birthdays.
Be here. Live. Love. Hope. Now. Faith. Believe. You. - Keith Urban
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2006/08/10, 03:59 PM
I DIDN'T!!!!!!
JEEZ!!!!!
I don't go in the powerlifting forum(well except tp pick on you Mutt) so I don't get yelled at and here I'm getting it anyway!
Now I'm going to have to tell ALL the new members that they should go to the powerlifting forum on advice for how to lose 108 pounds in 3 days, and all the "am I fat?I weigh 98 pounds"and for sure all of the "how do I get JLO's butt" questions are now headed that way and everybody can give Mutt and Tim a big pat on the back for a thank you!!!!
Nobody likes a smarty pants!!!
By the way....anybody remember what this thread was about to begin with???
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2006/08/10, 04:26 PM
Nope... don't remember...
I wasn't laughing at you... just the wording and way it was said...
t
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I am training for birthdays.
Be here. Live. Love. Hope. Now. Faith. Believe. You. - Keith Urban
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2006/08/10, 04:28 PM
I know....you guys are losing your sense of humor.
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2006/08/10, 04:33 PM
?
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I am training for birthdays.
Be here. Live. Love. Hope. Now. Faith. Believe. You. - Keith Urban
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2006/08/10, 05:54 PM
I'm laughing.
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Quoting from TimDay:
I wasn't laughing at you... just the wording and way it was said...
t
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Sometimes life is like herding cats.
Charlie
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2006/08/10, 06:01 PM
I knew you would be chalrie!
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I am training for birthdays.
Be here. Live. Love. Hope. Now. Faith. Believe. You. - Keith Urban
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2006/08/10, 06:03 PM
CHARLIE!!!!!
You said you were gonna get him...not me!!!
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2006/08/10, 06:05 PM
What an untrustworthy lot!!!:big_smile:
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2006/08/10, 06:06 PM
Didn't say who I was laughing at. You do make the joint less boring KC. How 'bout a picture so we'll know who we're laughing at?
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Sometimes life is like herding cats.
Charlie
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2006/08/10, 06:14 PM
Was I not party to an inside joke?
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2006/08/10, 06:17 PM
See elder post
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Sometimes life is like herding cats.
Charlie
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2006/08/10, 06:20 PM
Nope...you missed it!!!hehe...OK I feel better now...didn't mean to show you all my sad insecurites!!!
As far as the picture I've tried posting it for months!!!I'm sure I'm doing something wrong but not to sure what it is.Every time I try to upload the screen cuts off and I have to refresh to get back in.I tried to email adrian about it and got no answer....:(
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2006/08/10, 06:21 PM
Found it!
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I am training for birthdays.
Be here. Live. Love. Hope. Now. Faith. Believe. You. - Keith Urban
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2006/08/10, 06:23 PM
AHHH.....Charlie...thre you go being untrustworthy again.
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2006/08/10, 06:25 PM
I'm the last boyscout KC.
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Sometimes life is like herding cats.
Charlie
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2006/08/10, 06:30 PM
The idea that fails to get in play here is basics. To gain, you have to add weight to the bar. This principle has never changed, no matter what, and never will.
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Maximus from Gladiator....Strength and Honor!
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2006/08/10, 07:28 PM
Now you see charlie and Tim....I was doing just fine...hadn't asked a dumb question in quite some time.Then I had to go and play with you two...and bb1 will have to assume I'm an idiot now.
So I'm back to remembering now ...just do it...and more calories out less in....and I will now add,just put the weight on the bar.
No one really cares how many reps I,or anybody else, do or how often as long as I,we, make forward progress.
Thanks boys...really.
PSSSSST....t....that was sarcasm,just in case you missed it again::love:
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2006/08/10, 07:38 PM
Do you have those cute little pink weights KC?
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Sometimes life is like herding cats.
Charlie
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2006/08/10, 07:50 PM
NO....they are metal!!!!VERY tough looking!!!!
In fact I could show you RIGHT UP CLOSE if you would like!
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2006/08/10, 07:54 PM
I have manly weights, they smell like buffalo
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Sometimes life is like herding cats.
Charlie
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2006/08/10, 08:03 PM
?????
never smelled a buffalo....I'm thinking ...it's not a good smell!!!!
But a buffalo MUST smell better than some of those guys at the gym....I don't think they've heard of that new invention on the market.
SOAP!
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2006/08/10, 08:10 PM
ya.. I got it! haha..
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Quoting from KC_72:
Now you see charlie and Tim....I was doing just fine...hadn't asked a dumb question in quite some time.Then I had to go and play with you two...and bb1 will have to assume I'm an idiot now.
So I'm back to remembering now ...just do it...and more calories out less in....and I will now add,just put the weight on the bar.
No one really cares how many reps I,or anybody else, do or how often as long as I,we, make forward progress.
Thanks boys...really.
PSSSSST....t....that was sarcasm,just in case you missed it again::love:
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2006/08/10, 10:07 PM
Charlie that is not the buffalo but your Ben Gay!
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Less Talk, More Chalk!
The Men and Boys are Separated by one thing: The Squat Cage!
7707mutt@freetrainers.com
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2006/08/11, 12:48 AM
Charlie, you're still alive?
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Iron and chalk.
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2006/08/11, 12:58 AM
============
Quoting from TimDay:
It all boils down to what works for you the best, but changing sets, reps and rest every workout seems too often for me. It takes more than two days for your body to get used to what you are doing.
As an addition, how do you know what routine works best for you if you keep changing it so often?
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Usually when changing sets/reps you are sticking with the same exercsises, which allows you to get used to what you are doing.
I however, constantly rotate my exercises while never staying with a constant rep range, and working in different strength qualities simulataneously. How does this end up working?
It is all overload. You're body won't respond so drastically different to an olympic squat as opposed to a powerlifting squat, and it hardly knows the difference between incline press and flat press. Either way, you are challenging the muscle against a stimulus, which will allow for compensation in the form of strength and hypertrophy.
I personally do not recommend what I do to most people, as most people take a while to learn a movement before it becomes beneficial.
A couple quick points:
Research has shown that in powerlifters, after 3 weeks of the same stimulus (exercise) in the 90% range, adaption takes place. After this 3 week period, gains quickly drop off. This is why exercises are rotated in many powerlifting routines which emphasize training at 90%+.
Changing set and reps can be a program. If you do this for 6 months, and see amazing results, then this is something you respond well to. If however you respond better to well planned out training, then...
It is important to find the proper balance between chaos and planning.
Lift heavy, eat, sleep, repeat. Apply linament, do it again.
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Iron and chalk.
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2006/08/11, 01:01 AM
as for the yoga thing, I don't see the problem. I am taking either yoga or pilates next quarter, at the same time I prepare for my next strongman competition.
I have very tight hip flexors and hamstrings, and am hoping that this wil help. Tight muscles are a major cause for technique problems in powerlifters. If doing yoga twice a week helps me relax my hip flexors in the whole and keep a tight arch on the bench, then I have no problem doing it.
However, I refuse to do yoga in Charlie's pink tutu.
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Iron and chalk.
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2006/08/11, 01:01 AM
as for the yoga thing, I don't see the problem. I am taking either yoga or pilates next quarter, at the same time I prepare for my next strongman competition.
I have very tight hip flexors and hamstrings, and am hoping that this wil help. Tight muscles are a major cause for technique problems in powerlifters. If doing yoga twice a week helps me relax my hip flexors in the whole and keep a tight arch on the bench, then I have no problem doing it.
However, I refuse to do yoga in Charlie's pink tutu.
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Iron and chalk.
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2006/08/11, 01:05 AM
Now, as for the original poster.
Stop typing in caps.
10*10 is a popular program for eastern european olympic weightlifters looking to move up a weight class in the off season.
It was popularized in the US by Charles Poliquin, who remade the program under the title of German Volume Training.
In my opinion, it is an excellent program for its purpose, but I would not recommend it to a novice lifter. Too much volume, risk of injury to high, and its far to easy for a novice lifter to develop a muscle imbalance. I think the risks far outweigh the benefits.
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Iron and chalk.
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2006/08/11, 01:10 AM
One other point...
In russian olympic level hammer throwers, exercise complexes, over 200 of them, were selected to be rotated in 3 week phases. All this time, max effort hammer throws were taking place on an almost daily basis. Results were monitored along with the training program.
What was found, is that in the week that a new complex was introduced, hammer throw distance decreased, and then returned to peak or higher in weeks 2-3.
My hypothesis for this is that the body was heavily taxed during the introductory week. Fatigue masks fitness, but after the body became accustomed to the exercises, the body adapted enough that fatigue diminished.
Wow, is that 5 posts in a row by me?
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Iron and chalk.
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2006/08/11, 01:11 AM
as for the yoga thing, I don't see the problem. I am taking either yoga or pilates next quarter, at the same time I prepare for my next strongman competition.
I have very tight hip flexors and hamstrings, and am hoping that this wil help. Tight muscles are a major cause for technique problems in powerlifters. If doing yoga twice a week helps me relax my hip flexors in the whole and keep a tight arch on the bench, then I have no problem doing it.
However, I refuse to do yoga in Charlie's pink tutu.
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Iron and chalk.
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2006/08/11, 08:04 AM
lol wrestler you managed to get your last post before the 5th copy of the post before that....
I have tried 10x10 and it's downright brutal....I had soreness for a week afterwards....I tried it only for bench and for a fairly small number of workouts...for squat/deadlift or other big exercises it will be insane...
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2006/08/11, 08:06 AM
err last 2 posts before 3rd copy of the post before those...
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2006/08/11, 08:27 AM
Thanks for the posts guys,I must admit the point from wrestler about the increased risk of injury has put me off,also point taken from bb1fit about gaining muscle you need to lift more.I'm still undecided whether to try it,I guess I'll find out when I hit the gym tonight.Cheers
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2006/08/11, 08:40 AM
Gotcha... see, the learning with this never ends...
Wrestler, I'm guessing that routine is more for powerlifting than the average Joe?
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Quoting from wrestler125:
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I am training for birthdays.
Be here. Live. Love. Hope. Now. Faith. Believe. You. - Keith Urban
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2006/08/11, 09:25 AM
Ahhhh...the light bulb has gone off...I think I'm in a mess of chaos by switching up so often.My husband has always told me that form is key...but you know how it is...you never listen to the ones you love...what do they know!!:)
So thanks again...I will focus on planning and adding weight,as I get the movement perfected.
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2006/08/11, 11:07 AM
One note here, adaptation is not all bad. Interpretation of the word has to taken into account. If you do not allow your muscle to adapt to a stimulus, it will not get stronger in it. Say you change every week and you are trying to get stronger in bench press. Doing this, how and why would your chest adapt and get stronger in the bench if you only do it say twice?(one weeks time)....then switch to something like flies or even dips. Heavy compound exercises are a must to get stronger and bigger, and adaptation by the body is a must to do this. Switching exercises weekly will not allow this to happen.
Yes, 10x10 is brutal work. German volume training....but use it as only an occasional shock for the muscle. In this type training, the CNS normally gets taxed ultimately, and recovery is very difficult. You will find doing this with any regularity that your strength will start to fall off due to inadequate recovery.
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Maximus from Gladiator....Strength and Honor!
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