when changing routines...

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ncderek

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when changing routines... - Friday, December 21, 2007 2:12 PM ( #1 )
lets say i want to keep changing my bench routine every 5 weeks. so one 5 week period i do 15,10,5 then another 5 week period i do 8 sets of 6, then another i do a 5x5.

when doing this, should i be changing the reps and sets for all my exercises, or is it just bench? it seems like on here i just read about people talking about changing their bench routine. but isn't it just as important to prevent your other muscles from adapting too?

do they follow the same pattern, meaning a 5x5 for lets say shoulders and squats and back is going to be good, like it is for bench?

1 rep max: 260 lbs
Goal: 300 lbs
Been lifting for 9 years, still going
BigBossMan

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RE: when changing routines... - Friday, December 21, 2007 2:46 PM ( #2 )
All training volume and intensity to improve strength need to vary throughout a training cycle. You are asking the right questions about your other lifts i.e. squat, military press. Ideally, you will begin a training cycle with high volume and low intensity. Over the course of +10 weeks, the volume should decrease while the intensity increases. This is a basic principle you should follow if you want your lifts to go up. This is a great protocol to follow for squats, deadlifts, bench, military, rows, lat pulldowns etc.
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ncderek

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RE: when changing routines... - Friday, December 21, 2007 3:58 PM ( #3 )
ok, but to clarify, should i continue doing 3x10 for the more concentrated exercises, such as curls and just increase weight over time? or should i also change the amounts of reps and sets such as i plan to on the larger muscle groups?
1 rep max: 260 lbs
Goal: 300 lbs
Been lifting for 9 years, still going
BigBossMan

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RE: when changing routines... - Friday, December 21, 2007 5:49 PM ( #4 )
What you can do with isolation exercises is something like this:
Start your training cycle with 5x15reps. From there you will decrease the reps and increase the weight. 5x12reps Then start reducing the sets while still increasing the weight. 4x10reps. 3x8reps
"Z Last Book You'll Ever Need On Strength Training"
by Todd E. Bostrom
What Bill Kazmaier had to say:
“This book will give you all you need to plan yourquest for greater strength. Follow the guidelines of proven trainingmethodology a
ncderek

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RE: when changing routines... - Saturday, December 22, 2007 10:05 AM ( #5 )
that sounds good, i'll be doing that. and maybe after 5 weeks of that go back to 3x10 and keep cycling like that?
1 rep max: 260 lbs
Goal: 300 lbs
Been lifting for 9 years, still going
BigBossMan

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RE: when changing routines... - Saturday, December 22, 2007 3:05 PM ( #6 )
If you are looking for strength, the training cycles should last at least 10 weeks. My book explains exactly what you need to do, but for a quick explanation, (for compound exercises)I would start out at something like 57% of your 1rm for 5 sets x 8 reps. Increase the weight by 10lbs every week. When the weight is too difficult to perform all 8 reps, drop the reps down to 5 sets x 5 reps. Keep moving the weight up. When the weight is too heavy to perform all of those reps, drop it down to 5 sets x 3 reps. Keep going up. When the weight gets to be too hard, drop it down to 5 sets x 1 rep. There's more to it than that, but this will definitely work for your next two training cycles.
"Z Last Book You'll Ever Need On Strength Training"
by Todd E. Bostrom
What Bill Kazmaier had to say:
“This book will give you all you need to plan yourquest for greater strength. Follow the guidelines of proven trainingmethodology a
BigBossMan

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RE: when changing routines... - Saturday, December 22, 2007 3:07 PM ( #7 )
I prescribed a 10lb increase per your 1rm of 250lbs on the bench press. If your 1rm was heavier or lighter, I would have increased the weight by varying degrees.
"Z Last Book You'll Ever Need On Strength Training"
by Todd E. Bostrom
What Bill Kazmaier had to say:
“This book will give you all you need to plan yourquest for greater strength. Follow the guidelines of proven trainingmethodology a

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