What did you change in your own personal program that gave you the most benefit or results? Did you change from one program to another, change your routine, sets, weight, supplements, specific exercise? Change in your diet, sleeping habits? It doesn't have to be something you changed in the gym, but something you changed in your exercise program that you are the happiest with?
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11-06-2019, 10:06 AM #1
What is one thing you changed in your program that gave you the best results?
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11-06-2019, 11:00 AM #2
Pauline Kansas,
I have been using block periodization for a long time.
Those. it is a programmed change of the change of weights, reps and sets. Exercises change, depending on the upcoming medium-term goal. For example, at the beginning of the year, for several months I intensively trained the press while standing and pulling up with weight, and now, in the second half of the year, I shifted the emphasis to powerlifting.bench press 167.5 kgx1, 125 kgx13, 100 kgх24
standing press 100 kgx1, 82,5 kg 4 sets х 5 reps
deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
raw squat 180 kgx1, 150 kg 5x5
chin-ups +25 kg x10 reps
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11-06-2019, 11:47 AM #3Articles I've written for Weightrainer website
http://www.weightrainer.net/articles.html#Ron_Sowers
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Must read books
Enoka: Neuromechanics of Human Movement
Siff: Supertraining
Schoenfeld: Science and Development of Muscular Hypertrophy
Komi: Strength and Power in Sport
McRobert: Beyond Brawn
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11-06-2019, 12:17 PM #4
Depends on my goals at the time, but really they all came down to diet and recovery. These two things have to get more on point the older you get and the further along in your training. Or else you will stagnate and even move backwards. Those 2 factors control the insulin, cortisone, Test and HGH levels in your body. Those are the main catalyst/antagonist for protein synthesis (muscle building) and nutrient partitioning(muscle/fat ratio). All of which get more sensitive as you age. So my recommendation for 1 big change for you, at this point, would be to get your bf% under 20, match that with little to no alcohol or tobacco, plus good sleep. All of this will improve your internal body chemistry. Then make periodic pushes to increase size and strength with periods of recovery and maintenance.
Current max
325 bb bench
295 incl bb bench
275 push press.
Married w/ 2 kids crew
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11-06-2019, 01:08 PM #5
Sort of block periodization (kind of).
Doing 6 weeks (maybe more maybe less, depending on how much I can take) of a linear progression 5*5.
Followed by 6 weeks (more or less depending on when I crumble) of linear progression 5*10.
It's putting some more mileage into training, although the last few weeks of the 5*10 isn't enjoyable as it's accumulated fatigue and misery from all the volume rather than anything heavy. Although not following Sheiko, something he said that smaller/lighter lifters need more volume seems true for me.
But I wouldn't copy this approach unless you feel a lack of progress from more normal training (like MadCow or whatever)
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11-06-2019, 02:44 PM #6
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11-07-2019, 09:17 AM #7
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11-07-2019, 09:26 AM #8
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11-07-2019, 02:13 PM #9
Adherence
Aside from that, simply switching from mostly cardio-based exercise (long distance running and boxing) to weight training made the biggest difference to my physique.https://forum.bodybuilding.com/showthread.php?t=181179323&p=1658333353#post1658333353
Age: 38
Height: 185cm (6'1")
Weight: 79.3kg (175lb)
Personal best lifts
Bench - 6 x 65kg (143lb), 8 x 62.5kg (138lb)
Bent Over Row - 10 x 70kg (154lb)
Front squat - 5 x 67.5kg (149lb)
Back squat - 1 x 95kg (209lb), 8 x 77.5kg (171lb)
RDL - 9 x 87.5kg (193lb)
Deadlift - 6 x 107.5kg (237lb)
Overhead Press - 6 x 40kg (88lb)
Chin Ups - 7 x bodyweight + 12.5kg (27.5lb), 14 x b.weight
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11-07-2019, 02:37 PM #10
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11-07-2019, 02:43 PM #11
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11-07-2019, 03:17 PM #12
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11-07-2019, 03:21 PM #13
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11-07-2019, 03:26 PM #14
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11-07-2019, 08:53 PM #15
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11-07-2019, 10:03 PM #16
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11-08-2019, 07:34 AM #17
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11-08-2019, 07:39 AM #18
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11-08-2019, 09:09 AM #19
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11-10-2019, 08:31 PM #20
Increase in intensity
For me, my best results are when I keep the intensity high. This means bust my ass every workout. Big volume. Max 45 second test between sets. HIIT cardio.
Also, crazy focus on proper form. Most dudes are lifting too heavy for ego, they are engaging all sorts of other muscles , rather than what they are working.
Don’t be fooled by the masses you see at the gym. 90% of them aren’t working near hard enough to see results.
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11-11-2019, 08:51 AM #21
I generally now follow Mike Israetel's methods now and have had my best results the past year by doing this.
- Increasing volume as my program goes on.
- Not lifting to failure like I used to always try to do. I now start off at a lower RIR and slowly decrease that til I reach one week of failure training. So basically week 1=4 RIR, week 2=3 RIR and so on.
- Training most body parts 3 times a week. Still not sure how I feel about a higher frequency than that.
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