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Old 04-30-2013, 07:53 AM   #11
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Nice progress so far, and I like your routine.

Obviously you want to keep that progress moving along without re-setting the weights, that's how great progress is made (sorry Rippetoe). The easiest way to do that is drop to twice a week training; Squat, Bench, Row one day and Deadlift, Overhead the other day. This leaves a little room to hit some of the smaller stuff like Curls, Hams, Calves, Gut, Grip and get a little conditioning in. I've seen this work wonders over and over and over again.

After you've become stale with that setup, then move back to three days a week but split your routine up. Upper/Lower works well, or my favorite, Push/Pull.

You are currently hitting the whole body 3 times a week, then you'd move to hitting the whole body 2 times a week, and eventually hitting the whole body 1-1/2 times a week. This will allow recovery to keep up with progression and you don't have to re-set weights or change exercises. It's a really good way to extend progression for a long time rather than re-setting the weights each time you slow down.

Last edited by Off Road; 04-30-2013 at 08:08 AM.
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Old 04-30-2013, 09:47 AM   #12
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Originally Posted by MikeM View Post
I think routines get stale after a bit. I loved fullbody, but after a while it took a toll on my lower back mostly. Now I do a upper lower split and I love it. But I recently spent a week doing fullbody and loved gettig back to that.

I think you have to have a go to routine that you pretty much stick with most of the time that you know works and you know the ins and outs of it. But every 6 months or whatever, you need a change to something different and that change is a breath of fresh air and also probably some gains too.

Same principal behind switching low volume and high volume routines. Always makes you adapt and therefore keep moving forward.

My .02
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Originally Posted by Off Road View Post
Nice progress so far, and I like your routine.

Obviously you want to keep that progress moving along without re-setting the weights, that's how great progress is made (sorry Rippetoe). The easiest way to do that is drop to twice a week training; Squat, Bench, Row one day and Deadlift, Overhead the other day. This leaves a little room to hit some of the smaller stuff like Curls, Hams, Calves, Gut, Grip and get a little conditioning in. I've seen this work wonders over and over and over again.

After you've become stale with that setup, then move back to three days a week but split your routine up. Upper/Lower works well, or my favorite, Push/Pull.

You are currently hitting the whole body 3 times a week, then you'd move to hitting the whole body 2 times a week, and eventually hitting the whole body 1-1/2 times a week. This will allow recovery to keep up with progression and you don't have to re-set weights or change exercises. It's a really good way to extend progression for a long time rather than re-setting the weights each time you slow down.
Totally agree with these sentiments. I, personally, switched back and forth between full body and upper/lower splits for years (no specific time interval - just whenever I felt like it). I'm now really getting into (and enjoying) twice a week full body training as Off Road described.
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Old 05-01-2013, 06:54 PM   #13
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i believe upper/lower and full body are the way to go
not the daily split


i m do upper/lower right now
and my question is how i can combine it with full body work outs,like olympic lifting
i think it will be good idea
smth like power clean with lower and clean and press with upper.
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Old 05-07-2013, 10:22 AM   #14
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What are you guys' opinions on a 4 day a week split structured like this

day1 heavy lower body
day2 haevy upper body
day3 rest
day4 medium lower body
day5 medium upper body

Is this something suitable for a beginner powerlifter, or perhaps not something you should use until you're a bit more advanced. The
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Old 05-07-2013, 10:29 AM   #15
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Quote:
Originally Posted by Kleurplaay View Post
What are you guys' opinions on a 4 day a week split structured like this

day1 heavy lower body
day2 haevy upper body
day3 rest
day4 medium lower body
day5 medium upper body

Is this something suitable for a beginner powerlifter, or perhaps not something you should use until you're a bit more advanced. The
this sounds a little bit like the Pavel 80/20 routine (scroll down for the actual workout schedule). of course with Pavel's, you're only training the power lifts. i don't see why you couldn't add a couple secondary movements to each day, though.
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Old 05-07-2013, 04:07 PM   #16
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Quote:
Originally Posted by Off Road View Post

You should have a "foundation routine" that you use constantly to broaden your base. These usually consist of a full-body routine packed with the basics. Like Mike mentioned, you will get stale on this after a while. When you start feeling stale, or beat up, or gains have slowed, you can then focus on specialization for periods of time. Just don't forget to re-visit your foundation routine a couple of times a year to further broaden your base.
Wise words.

If you're bored with a routine I don't see any problems with changing it - or even if you just want to try another routine.

You have to weigh up making solid progress with a routine that's proven it's worth against the fun factor and motivational benefits of taking a change.
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Old 05-18-2013, 05:01 AM   #17
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I haven't posted in this thread in a while but I haven't forgotten about it. I conjured up an idea for a 4 day/week routine and here it is:

Monday:
Bench 4*5
Rows 3*10
Overhead 3*10
Biceps 3*10
Triceps 3*10
Face pulls 3*10

Tuesday
Deadlift 4*5
Squat 3*10
Calf raises 3*10
Core 3*10
Leg extension 3*10
Forearms n/a

Wednesday
Rest

Thursday
Overhead 4*5
Rows 4*5
Bench 3*10
Triceps 3*10
Biceps 3*10
Face pulls 3*10

Friday
Squats 4*5
Deadlift 3*10
Calf raises 3*10
Core 3*10
Leg curl 3*10
Forearms n/a

Saturday
Rest

Sunday
Rest

I know I strayed away a little from the heavy/medium day approach. But I thought this way I could, by introducing some higher rep sets (which I reckon will be less taxing on dat dere joints and generally wear me out less), still do my heavy sets without already being pre-exhausted. For comparison Here is what I am running now.

Monday
Deadlift 4*5
Overhead 4*5
Biceps 3*8
Triceps 3*8
Core 3*8
Shrugs 3*8

Tuesday
Rest

Wednesday
Squat 4*5
Bench 4*5
Rows 3*8
Biceps 3*8
Triceps 3*8
Core 3*8

Thursday
Rest

Friday
Squat 4*5
Bench 4*5
Rows 3*8
Biceps 3*8
Triceps 3*8
Core 3*8

Saturday
Rest

Sunday
Rest

All comments are appreciated! Love to think and talk about these kind of things on my offdays, since I can't lift any weights haha.
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