There's a lot of foolishness going on in the fitness industry. One of the biggest myths is the principle of shocking the body, and changing up your routine. This is one of the dumbest ideas I've ever heard of. Changing up your routine and keeping the body guessing is foolish and it will keep you small and weak.
The bodybuilders who are telling you to do this, are on grams and grams of testosterone, deca, growth hormone, you name it and they're on it. Every program they do will work, because of the drugs they use and their genetics. But, for the average joe who can't afford all of the supplements, program hopping is a terrible idea.
What you need to do is pick a program and do it for 6 months at the minimum. Your body composition, is ultimately determined by what you eat. If you eat like a fat power lifter, that's how you're going to look. You need to learn to separate diet, and training.
The purpose of training in the gym is progressive overload. That means you either do more reps with the same weight, or more weight. The whole purpose is to get stronger. Yeah, Kai Greene might say that weight doesn't matter, but he can incline press 500 lbs. Obviously, lifting heavy helped him build his body.
You guys need to stop being so gullible, and foolishly believing everything people tell you. These pro bodybuilders have years and years of training experience. They have forgotten more about the gym than you even know about. I promise you that the gains they made were from a massive amount of food, and heavy weight training.
The people that skip the heavy lifting and get huge are the genetic elite that have access to exogenous hormones. When you pick a program and stick to the same exercises, you will get better at them. The only way to progress on an exercise is to keep doing it. The more you squat, either low bar or front squat, the more gains you will make on squats.
Say you can bench 225 for 8 reps, when you can flat bench the same weight for 20 reps you will have much more muscle mass. When you do foolish things like training for the pump, or putting excessive focus on mind muscle connection, you are holding yourself back.
I see way too many 180 lbs weaklings in every gym. These guys are actually using 35 lb dumbbells for stiff leg dead-lifts instead of a barbell which they'd be able to use for heavier weight.
If they could only see the foolishness, and the mistakes they are making.
How to Stop Program Hopping and Start Making Gains.
3 Programs to Choose from
Program 1: Full Body: 3 x per week
Workout A: Monday, Friday
Low Bar Squats: 3 x 6-8 reps, 1 x 20
Dead-lifts: 1 x 6 reps
Flat bench press: 3 x 6-8 reps
Calf raises: 2 x 20 reps
Weighted chin ups: 1 x 6 reps, after warm up sets
Workout B: Wed
Low bar squats: 1 x 20 reps
Power cleans or bent over barbell rows: 3 x 6 reps
Incline bench press or standing overhead press: 3 x 8 reps
Barbell curls: 2 x 8 reps
Calf raises: 2 x 20 reps
That full body program can be used and it has worked for my clients. Now here is an upper lower program you can use if you'd rather split up body parts.
Upper lower:
Upper Body A: Monday
Flat barbell bench press: 2 x 6-8 reps
Standing Barbell overhead press: 2 x 6 reps
Bent over barbell rows: 2 x 8 reps
Close grip bench press: 2 x 6-8 reps
Barbell curls: 2 x 12-15 reps
Lower Body A: Tues
Low bar squats: 3 x 6-8 reps, 1 x 20
Dead-lifts: 1 x 6, 1 x 12 reps
Barbell lunges: 2 x 12-15 reps per leg
Romanian dead-lifts: 1 x 15 reps
Standing calf raises: 2 x 20 reps
Upper Body B: Thursday
Incline barbell bench press: 2 x 6-8 reps
Seated Dumbbell Shoulder press: 2 x 12 reps
Weighted chin ups: 2 x 6-8 reps
Weighted dips: 2 x 6-8 reps
Lower Body B: Fri
Low bar squats: 2 x 20 reps
Hack squats: 2 x 20-25 reps
Romanian dead-lifts: 2 x 20 reps
Hamstring curls: 2 x 15 reps
Standing calf raises: 2 x 20 reps
These workouts you can do Monday, Tuesday, Thursday, Friday.
Or you could do a push pull legs split.
Push Workout Monday:
Flat bench press: 2 x 6-8 reps
Standing overhead press: 2 x 6-8 reps
Close grip bench press: 2 x 6-8 reps
Weighted dips: 2 x 6-8 reps
Pull Workout Tuesday:
Dead-lifts: 1 x 6-8 reps, 1 x 12 reps
Weighted chin ups: 1 x 6-8 reps, 1 x 12 reps
Barbell curls: 2 x 8 reps
Legs: Thursday
Low bar squats: 2 x 4-6 reps, 1 x 20 reps
Barbell walking lunges: 2 x 12-15 reps
Romanian dead-lifts: 2 x 15 reps
Lying hamstring curls: 2 x 20 reps
Seated calf raises: 2 x 20 reps
Friday: Push Workout
Flat bench press: 2 x 6-8 reps
Incline dumbbell press: 2 x 8-10 reps
Seated behind the neck press: 2 x 6-8 reps
Side lateral raises: 2 x 15 reps
Tricep press downs with cables: 2 x 20 reps
Every single one of these workouts will work. Once you pick a program stick to it for a minimum of 6 months. This program hopping is doing nothing but killing your gains. Pick a program and stick to it.
Thank you for reading.
Share this article with everyone and stop program hopping.
No comments:
Post a Comment