Need a recomposition routine which doesn't require super sets. Found the German body recomposition GBC. Too many of the workouts require use of two different sets of equipment. Will be difficult to do that at the gym as others will use it. Any suggestions on routines or splits.
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Thread: Recomposition routine
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10-23-2021, 02:05 AM #1
Recomposition routine
Last edited by training12; 10-23-2021 at 02:14 AM.
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10-23-2021, 09:37 AM #2
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10-23-2021, 01:36 PM #3
Thanks, have read up on the intermediate routines posted, will pick one. All are similar in volume. What was the reasoning behind German volume, to fatigue the muscle. Or does higher volume have greater effect on recomposition. Have done 5cycles of 5x5 and allpro. Do i need to increase volume, or will the additional exercises on these routines make for better progress.
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10-23-2021, 01:56 PM #4
There's a point of diminishing return. You do need to increase volume from a novice to intermediate program without dropping intensity. Progressive overload is the key driver and doing too much volume can interfere with your ability to add weight overtime. That's why you see a lot of advanced lifters doing less volume. Once you're moving heavy weights you really only have so much gas in the tank.
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10-23-2021, 03:19 PM #5
German volume training is a terrible program.
They’ve even shown studies where those doing it make worse gains than those doing less sets.
There’s no such thing as a recomposition training routine.
Your diet will dictate your results provided you’re doing an appropriate amount of work and not just doing singles.the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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10-23-2021, 04:54 PM #6
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10-24-2021, 04:38 AM #7
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10-24-2021, 04:43 AM #8
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10-26-2021, 04:26 PM #9
Tried Fierce 5, having done upper and lower A, will start B tomorrow.
Feels less intense as only 3 sets, could fee that way as am use to doing 5 sets and as the weight increases so will intensity. Should i increase sets/reps.
For the calf raises, is it ok to do a seated calf raise.
The flies, do I do chest flies on a bench or standing
In the routine it has a romanian deadlift, can I swap it for the deadlift I was doing for 5x5. Carry on at that weight. Or is the romanian deadlift in there for a reason.
What excercise should I do for abs. I done situps, can I substitute it with a plank or do both. As have been doing both before starting the routine
Theres bench and incline in the routine, any reason decline isn't there.Last edited by training12; 10-26-2021 at 04:37 PM.
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10-26-2021, 06:28 PM #10
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10-27-2021, 04:11 AM #11
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10-27-2021, 04:13 AM #12
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10-27-2021, 11:17 AM #13
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10-30-2021, 08:38 AM #14
Yes, sometimes it's hard to superset at gyms. The Y's seem to be the worst; too many old guys like me taking five minute rests between sets <lol>
I've since found a gym I like. Multiple stations, all different but similar, for the same body part. So I do my supersets. If my preferred station is busy I use one of my "backup" stations. If someone grabs one of my stations while I'm working I simply flip over to my backup station.
Sometimes I run into other guys super-setting and we simply flip stations with each other.
I also try to pick non-peak times.
95% of the time I have no issues.joe Henry
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