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Old 12-28-2013, 11:29 PM   #1
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Default Contemplating Changing Routine

So for most of this year I've been using the MAB 3 day full body workout, which I have enjoyed, and has been very effective in helping me get some strength built in between injuries and other stuff. Since the new year is starting I was thinking about changing to an upper/lower type workout, in particular this one:http://muscleandbrawn.com/early-inte...g-4-day-split/ with a few modifications.(switch the squats and deadlifts to the rep goal system from my present workout. I don't have a workable max weight) Would the more experieced lifters here suggest a change, or should I just stay with my present workout?
To be quite honest, the main reason I'm thinking about changing is because I have so much free time now. I'm done with school, so an extra day at the gym would give me something to do/look foward to, and structure my day.

As a side question (I don't know why I'm so full of questions lately..lol) Have any of y'all ever been apprehensive about asking for a spot? I know I could get a few extra reps on some lifts with the extra safety net, but I can't seem to bring myseft to ask for spots on the super low weights im using compared to everyone else. Plus I don't want to interrupt the "real lifters" from thier workout. I know its a ME issue I have to work on, but I was wondering if anyone else ever felt that way.
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Old 12-29-2013, 01:06 AM   #2
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Originally Posted by AdamNC View Post
I don't have a workable max weight) Would the more experieced lifters here suggest a change, or should I just stay with my present workout?
I think if you've stuck to a routine for a while it's definitely ok to try something new. It's the guys that switch every week that make me nervous.

I would calculate your approx. max here and start on the low side:

http://www.muscleandbrawn.com/one-re...alculator.html

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Have any of y'all ever been apprehensive about asking for a spot?
Yes.

I always train alone so I have learned to stay safe on all sets and just go for safe progression. It doesn't matter if you can get a few more reps with a spotter. Get what you can get and the progression will come.
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Old 12-29-2013, 01:33 AM   #3
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I'm not at all disagreeing with Steve here, but my experiences are very different, given that I train at a gym (not a hardcore/powerlifting gym btw, just a crappy little one in a small town).

You don't lift less that everyone else - guaranteed. Plus, it doesn't matter one bit what your numbers are. Progress is where it's at. For example, if there's a guy at the gym who's repping out 300 on the bench, but he's been doing exactly that for 10 years (and it probably took him 20 to get there), in my opinion he is doing something horribly, horribly wrong. And yes, I have seen a couple of cases more or less similar to that (not as impressive though).

Anyway. As for asking for a spot, I think that when you really feel you need one, just ask. Don't worry about how you look, what you're lifting, all that crap. Just do your best (as always), thank them, and carry on. There was a time recently where I was training while still a bit ill (okay, maybe not so brilliant an idea ), and just kinda knew I might need a spot after my first set of benching. Sure enough, first rep in the second set, I nearly blacked out half way through. Didn't actually need the spotter to do anything as it turns out, but it sure was comforting anyhow.

Don't overuse spotters, is my advice. But I honestly don't see anything wrong with asking for one occasionally, and often this will mean you'll be asked some time in the future. One of those things that helps to strengthen a sense of community in the gym. But of course, each to their own, etc.
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Old 12-29-2013, 10:04 PM   #4
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Ok, this is going to sound stupid, I know. In this workout, when it says to work up to a certain percentage of your max for a single (85% of max for example), what exactly does than mean? I'm assuming that you are to do singles of lower weights until you get to the target weight. Yes or No?
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Old 12-29-2013, 10:15 PM   #5
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Originally Posted by AdamNC View Post
Ok, this is going to sound stupid, I know. In this workout, when it says to work up to a certain percentage of your max for a single (85% of max for example), what exactly does than mean? I'm assuming that you are to do singles of lower weights until you get to the target weight. Yes or No?
Yes but it doesn't have to be singles.
Say you want to deadlift 405 as your working set.

I would do.
135x10 185x5 225x5 275x5 315x3 365x3
Then start my sets with 405. So basically quarter, plate, quarter, plate. Its just a warmup.


Google the 5/3/1 warmup sets. It is a fantastic warmup built into the workout.
Basically 5 reps 5 reps 3 reps with increasing percentage of max.

Last edited by fenrisulfr; 12-29-2013 at 10:19 PM.
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Old 01-05-2014, 11:21 PM   #6
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Originally Posted by fenrisulfr View Post
Yes but it doesn't have to be singles.
Say you want to deadlift 405 as your working set.

I would do.
135x10 185x5 225x5 275x5 315x3 365x3
Then start my sets with 405. So basically quarter, plate, quarter, plate. Its just a warmup.


Google the 5/3/1 warmup sets. It is a fantastic warmup built into the workout.
Basically 5 reps 5 reps 3 reps with increasing percentage of max.
Ok, I see, thanks for the clarification
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Old 01-06-2014, 08:59 AM   #7
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I lift at home and always have so I never have a spot but I have learned to stop a set just shy off failure like btb as already said.
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