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2003/12/10, 09:23 AM
The FreeTrainers routines embed changes throughout the routines, though it would be nice if their were several collections of 8-week routines through which one could rotate.
I'm trying the MAX-OT routine - similar to the good practices in FreeTrainers - focussing on heavier, shorter workouts. Its just different enough. I heard about it in the messages, by the way, thanks.
I like the idea of a "year-long" plan which could suggest a succession of routines with intermediate goals - and of course include the "pre-beach" focus for spring.
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2003/12/10, 10:02 AM
Yo MZ,
I won't be giving any of you pros a run for your money anytime soon, so I forego a highly technical and scientific approach, and use one that merely keeps things fresh for me. 4 weeks, 6 weeks, 3 months, whatever it takes - as long as I remain motivated and focused. If I keep things fresh and interesting, then I'll stick with it. For me, that's the key.
When I notice that my intensity is lagging or my focus starts to wander, I change things up. 3 days a week to 6 days a week. 45 minute workouts to 90 minutes. Changing the order of exercises. Looking for new exercises that hit the same muscle groups. Adding subtle changes to old exercises. Drop sets (it's great running the DB rack). Supersets. Adding some machine work to your free weight work (I like Hammer Strength machines). Strict cable movements. Cardio first. Cardio last. No cardio. Just cardio. A couple days off. Full body workouts. One body part per day. Push-pull routine. Upper body vs. lower body. Negatives with spotters. Focus one week just on a "lagging" bodypart, assuming you have one (umm, I have a couple). I'm not afraid to change things up every couple months.
Recently I found that my heart just wasn't in it when doing calf work. So I did 3 weeks of "100s" at the recommendation of a buddy who is legally insane. Low weight, 100 reps of steady, full range of motion seated calf raises. Then 100 reps of standing calf raises. Did that for 3 days a week for 3 weeks. My mind hasn't wandered during calf work lately. Plus, sore calves and not being able to walk normally has a wierd and demented sense of motivation to it (at least for me). I'm not saying that a low weight and high rep scheme is the perfect way to build calves, but this crazy strategy helped to pull me out of a calf slump, so I consider it a winner.
Anyway, that's how I do it.
TSMD
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