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  1. #1
    Registered User paulinkansas's Avatar
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    What is one thing you changed in your program that gave you the best results?

    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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    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 165 kgx1, 125 kgx13, 100 kgх24
    overhead 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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    Muscle Physiology Junkie Nwlifter's Avatar
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    Originally Posted by paulinkansas View Post
    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?
    Lower loads and short rests between sets
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    Enoka: Neuromechanics of Human Movement
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    12 pack > 6 pack PurmaBulker1984's Avatar
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    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.
    160 lbs and jacked is about as impressive as D cups on a 300lb woman
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  5. #5
    Weak and foolish OldFartTom's Avatar
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    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)
    Faith in Jesus first and faith in squats second.
    Then other details will start to slot themselves into place.
    Diet restarted Monday Oct 28th @76.8, Nov 20th 74.7, target 69.x Kg.
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    Registered User paulinkansas's Avatar
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    Originally Posted by OldFartTom View Post
    Sort of block periodization (kind of).
    ess 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.
    Sounds sort of similar to what I'm doing. When I get to your point of 5*10, I'm not doing that with every body part. I'm just doing it with one. Another body part might be 5*7, another 5*5. another 5*8. Body part = chest, shoulders, legs, back.
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    Weak and foolish OldFartTom's Avatar
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    Originally Posted by paulinkansas View Post
    Sounds sort of similar to what I'm doing. When I get to your point of 5*10, I'm not doing that with every body part. I'm just doing it with one. Another body part might be 5*7, another 5*5. another 5*8. Body part = chest, shoulders, legs, back.
    Wow, I'm too simple minded for that... easily confused. I feel the need to keep it the same scheme
    Faith in Jesus first and faith in squats second.
    Then other details will start to slot themselves into place.
    Diet restarted Monday Oct 28th @76.8, Nov 20th 74.7, target 69.x Kg.
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  8. #8
    Registered User paulinkansas's Avatar
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    Originally Posted by OldFartTom View Post
    Wow, I'm too simple minded for that... easily confused. I feel the need to keep it the same scheme
    Me too, that's why I write down all my lifts, sets & reps on a calendar. The next time I work out those muscles, I know how many more reps or weight to add.
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    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.
    Age: 35
    Height: 185cm (6'1")
    Weight: 78.0kg (172b)

    Current working weights:
    Bench - 10 x 45kg (99lb), 5 x 52.5kg (116lb)
    Front squat - 8 x 52.5kg (116lb)
    Back squat - 5 x 60kg (132lb)
    RDL - 8 x 72.5kg (160lb)
    Deadlift - 5 x 80kg (176lb)
    Push Press - 8 x 42.5kg (94lb)
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    HeMB's Avatar
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    Cheat rows.

    I fukkin herniated my lower back now gains better than ever (zero)











    srs tho, perfect form everywhere, avoiding grinder reps, feeling the muscle working made a substantial difference.
    Finally back to track.
    Still cannot SQ/DL.

    #Herniated LB disc crew
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    Registered User rtpmarine's Avatar
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    I spent almost a year focusing on the big 4: deadlift, squat, bench, ohp. Developing those four lifts has had a huge impact on my ability to handle increases in volume or intensity on all exercises.
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    Originally Posted by HeMB View Post
    Cheat rows.

    I fukkin herniated my lower back now gains better than ever (zero)











    srs tho, perfect form everywhere, avoiding grinder reps, feeling the muscle working made a substantial difference.
    you almost had me. I clicked quote and saw the bottom portion.
    160 lbs and jacked is about as impressive as D cups on a 300lb woman
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    1. Switching from a body part split to an upper/lower.
    2. Tracking calories and protein. I use to just recomp forever and eventually I just got too lean to where I needed to count calories and bulk.
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    More rest days.

    Getting better results lifting 4 days than lifting 5-6 days.
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    Water and Stretching

    Originally Posted by paulinkansas View Post
    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?
    Eating more greens and drinking ONLY water. Helps you lose weight faster. Also stretching my hip flexors on a regular basis to regulate lactic acid better(I run a lot lol).
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    Mind muscle connection... das it mayne
    27 || Russian || Internet Marketer
    I collect rare watches and sneakers.
    Sometimes I lift.

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  17. #17
    Registered User Nadios's Avatar
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    Started squatting, wasn't squatting before and it changed my leg days and soreness .
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    -mindset
    -decreased volume, by a lot
    -learned to get more out of each set through better execution
    -learned to take sets deeper without sacrificing execution
    -more frequency
    -utilized accommodating resistance

    About in that order of importance imo
    Last edited by jk202; 11-08-2019 at 08:50 AM.
    Log: https://forum.bodybuilding.com/showthread.php?t=177337211&p=1583746781#post1583746781
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    Training every single day with low volume each session. I'll train this way for life. Low volume and high frequency is amazing. Really amazing. It's done me very well.

    I usually get 45 total reps per week on each lift.
    September 2019: @175lbs 5ft 10

    S: 140kg x3 recovering from injury
    B: 96kg
    D: 150kg recovering from injury
    O.H.P: 72kg
    C.U: 27kg
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    Increase in intensity

    Originally Posted by paulinkansas View Post
    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?
    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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  21. #21
    Registered User Chicago1287's Avatar
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    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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