There a number of known preset routines that you may follow and see good results, but ultimately I've found that simply following a routine can lead to injuries, and cannot account for your individual body's past experience and current health. The first part of building a workout routine is defining your goal. The goal is typically strength, muscle increase, endurance, or athletics. Each of those goals have their own rep scheme to follow which also determines the amount of weight used, which will also determine the frequency you perform the routine, and the amount of lifts.
A full body routine incorporates enough exercises to achieve development in each limb and body part. The sport of powerlifting uses three lifts: bench press, deadlift, and the squat. The reason they are used is because they are compound lifts that can represent the maximum strength in a man or woman. An overhead press is usually recommended for being in a routine as well, but the commonality of shoulder problems can prevent people from utilizing them. The fifth most common being a type of row - be it dumbbell or barbell.
Other options include a body split, which would let you plan on diving the full body routine to days of the week. For instance, chest and triceps on Monday, back and biceps on Tuesday, Legs and Abs on Wednesday, which could be repeated for Thursday through Saturday to hit each part twice a week. If you are new to a lift and need experience in form, you may want to plan for more volume or do it every gym session. If you injure a body part like a shoulder, you may want to plan for more leg work and skip deadlifts and pull-ups. If you want to prioritize a body part because it is less developed or you have desire for more development, you could hit that body part 2x a week and others 1x a week.
Progression should alwasy be interlaced with increased poundage or more reps or sets.
Saturday, May 3, 2014
Monday, April 28, 2014
Wrecked Shoulder Training
A month has passed since I've been able to train again at some level due to the shoulder injury. At first the plan was to just focus on the lower body, but I started transitioning to light upper body training. This was a mistake in retrospect. The chin-ups felt odd on the shoulder, the overhead presses felt fine, but afterwards made the shoulder ache, but I think ultimately the deadlifts were the most punishing on the shoulder. Once my favorite lift, I strived to get back to deadlifting. Now I find myself at another standstill.
I will continue training legs through squats mostly. I do not plan on deadlifting, overhead pressing, or pull-ups for the next month. Perhaps in June I'll try those lifts again.
I learned a few things from this past month of lifting while injured. First, I like the feeling that goes along with lifting versus not lifting. When you are lifting consistently, you build some tension in your muscles and nervous system that stays with you 24/7 until it tapers off. Generally I've swapped between training for muscle or strength or both, but now I have a new goal. I've put on an ample amount of muscle and the rate at which I can build muscle has slowed, and so training for muscle is not a priority. Training for strength requires me to life too heavy to see results, and even attaining those strength gains does not necessarily translate to anything aesthetically, and all that goes along with strength training makes it not worth it (infrequent training, not building muscle, large calorie consumption, and high risk of injury).
So my latest reason to train is for aesthetics with a priority of being in the gym often. As someone who hasn't found their form of cardio in life yet, I need all the weight lifting possible to burn calories.
I will continue training legs through squats mostly. I do not plan on deadlifting, overhead pressing, or pull-ups for the next month. Perhaps in June I'll try those lifts again.
I learned a few things from this past month of lifting while injured. First, I like the feeling that goes along with lifting versus not lifting. When you are lifting consistently, you build some tension in your muscles and nervous system that stays with you 24/7 until it tapers off. Generally I've swapped between training for muscle or strength or both, but now I have a new goal. I've put on an ample amount of muscle and the rate at which I can build muscle has slowed, and so training for muscle is not a priority. Training for strength requires me to life too heavy to see results, and even attaining those strength gains does not necessarily translate to anything aesthetically, and all that goes along with strength training makes it not worth it (infrequent training, not building muscle, large calorie consumption, and high risk of injury).
So my latest reason to train is for aesthetics with a priority of being in the gym often. As someone who hasn't found their form of cardio in life yet, I need all the weight lifting possible to burn calories.
Tuesday, March 25, 2014
Injury Intervention - Roto Cuff Woes
After 3 years of lifting without any serious injuries, I didn't think anything would slow me down more than a few days to a week, but that time has come. I have two main injuries. One is my right shoulder, specifically the rotator cuff, and the other is my right chest, which is the source of my sternum pain. I had finished the tail end of 2013 very strong, breaking PRs in every single lift, but a sort of numbness began taking over one of my shoulders, and as someone who's experienced many a sore elbow, and have learned to deal with available ranges of motion, I figured I could continue training with the bum shoulder, but just paying attention to the ranges of motion, but at some point even that stopped working.
The thing that totally took out my right shoulder was the very first day of training on the Juggernaut Method - Military Press for 5 sets of 10. There could have been some form issues (althought my military press has been going up) or a matter of volume, but either way I decided to limit overhead pressing to two sets. This left me with focusing on bench press, squats, and deadlifts. The bench pressing didn't hurt, but also wasn't helping the shoulder. I Deadlifted 495lb (my pr) with the roto cuff still out and it had me hurting for 2 weeks. Then I Rack Lifted 405lb for 10 reps and 495lb for 10 reps. That was 2 weeks ago, and only now am I getting feeling back in my shoulder. This 2 weeks off was by far the most painful of my lifting career and has had me cast serious doubts on my future.
If and when I return to the gym, I'll be foregoing strength training for some time. My only goal at this point is to be able to lift 5-6x a week with light to moderate weight. I think my mistake and injuries have resulted from trying to progress too linearly as an intermediate/advanced lifter. I want consistency, and that's been something I've been lacking as I've been trying to progress too quickly. So I intend to tread a path of light resistance to get back to my former glory.
The thing that totally took out my right shoulder was the very first day of training on the Juggernaut Method - Military Press for 5 sets of 10. There could have been some form issues (althought my military press has been going up) or a matter of volume, but either way I decided to limit overhead pressing to two sets. This left me with focusing on bench press, squats, and deadlifts. The bench pressing didn't hurt, but also wasn't helping the shoulder. I Deadlifted 495lb (my pr) with the roto cuff still out and it had me hurting for 2 weeks. Then I Rack Lifted 405lb for 10 reps and 495lb for 10 reps. That was 2 weeks ago, and only now am I getting feeling back in my shoulder. This 2 weeks off was by far the most painful of my lifting career and has had me cast serious doubts on my future.
If and when I return to the gym, I'll be foregoing strength training for some time. My only goal at this point is to be able to lift 5-6x a week with light to moderate weight. I think my mistake and injuries have resulted from trying to progress too linearly as an intermediate/advanced lifter. I want consistency, and that's been something I've been lacking as I've been trying to progress too quickly. So I intend to tread a path of light resistance to get back to my former glory.
Monday, February 17, 2014
Juggernaut Update
The third week of the Juggernaut Method is also known as the realization week. You execute an 'as many reps as possible' for the last set, which is 10lb heavier than your prior 10rep max. I've only done the third week for two lifts so far. They are the Military Press and the Squat. I was happier with my squat performance (15 reps).
The reason I haven't been able to complete the third week is because I've given in to injury in the shoulder. It's a rotator cuff muscle that is blown out - the one you use for overhead movements. I kept lifting despite the shoulder being out because I felt strong in other planes of movement. But I've decided now to wait it out until I'm 100%. It's been a week since then, and will be about half a week to a week longer if I'm lucky. I've been working on abs and arms in the meantime.
The reason I haven't been able to complete the third week is because I've given in to injury in the shoulder. It's a rotator cuff muscle that is blown out - the one you use for overhead movements. I kept lifting despite the shoulder being out because I felt strong in other planes of movement. But I've decided now to wait it out until I'm 100%. It's been a week since then, and will be about half a week to a week longer if I'm lucky. I've been working on abs and arms in the meantime.
Sunday, February 2, 2014
Juggernaut Log Update
I finished the first week of the 10 rep range wave. It's the hardest week of the program because of the massive volume. It's 5 sets of 10 with 60% of your PR. This is hard on the joints, and in each lift left me a bit crippled for a few days. The military press took out my shoulders, the squats took out my knees, the bench press took out my elbows, and the deadlift took out my shoulders.
It was a really tough week to get through, but I knew in order for the periodization to work, I had to get the workouts in. This coming week is difficult as well. I am going to take a deload on the 4th week of the program. I've found that the high volume of the first week didn't require much accessory lifting. I cut out both front squats and incline barbell bench press, and didn't even do any dumbbell benching. I found my hands were too shredded to do any other lifts. I stuck with muscle-ups and straight hanging leg raises.
I read about a version of the program called the Inverted Juggernaut, which has you doing 10 sets of 5 for the first week, reversing the sets and reps, enabling you to get the high volume without having to do sarge large sets.
It was a really tough week to get through, but I knew in order for the periodization to work, I had to get the workouts in. This coming week is difficult as well. I am going to take a deload on the 4th week of the program. I've found that the high volume of the first week didn't require much accessory lifting. I cut out both front squats and incline barbell bench press, and didn't even do any dumbbell benching. I found my hands were too shredded to do any other lifts. I stuck with muscle-ups and straight hanging leg raises.
I read about a version of the program called the Inverted Juggernaut, which has you doing 10 sets of 5 for the first week, reversing the sets and reps, enabling you to get the high volume without having to do sarge large sets.
Saturday, January 25, 2014
The Juggernaut Method
For the past six months I've been on 5/3/1, the last two of those with the incorporation of 8/6/3 on some lifts. I saw about 10-30lb increase in PRs over that time on all of my main lifts. The program was still working, but I could tell some lifts were about to plateau like Military Press, and both Squats and Deadlifts were becoming more taxing. I just came off a deload week, so I'm fresh, and decided I'd go a new route since now is a perfect time for that - it being right after a deload and the end of a month.
I like this program for its reps disparity, utilizing higher bodybuilder type numbers. There are chances to do as many reps you can with a weight, which is found in 5/3/1 too, but from the layout of Juggernaut, it looks like it sets you up more for getting a ton of reps, whereas with 5/3/1 I could get 1 or 2 extra reps if I wanted, but often opted out. I feel Juggernaut depends on those do as many as you can reps versus 5/3/1 having a structure despite it. Because depending on how many reps you achieve, the program will become more difficult to allow you to progress faster.
The only thing I'm weary of is doing high volume on shoulder work, and I may scale it back. The program runs for 4 months as one cycle, which is a long time, but also includes a deload for each month, which I plan on using.
I've struggled in the past to adhere to deloads. I've often found myself with the willpower to keep going week after week, but eventually your body gives up. The key is to know just when your body will give up, so you can stop beforehand without cutting yourself too short, which would stop gains. I've always felt best when listening to my body and not pushing it too hard, and the deloads allow for the recovery necessary to have the proper intensity throughout periodization schedules.
The program, The Juggernaut Method, looks both challenging and hypertrophy inducing (muscle building). I'll update how the program works out for me. The creator of the program is Chad Wesley Smith. I might try the Cube Method after these 4 months.
I like this program for its reps disparity, utilizing higher bodybuilder type numbers. There are chances to do as many reps you can with a weight, which is found in 5/3/1 too, but from the layout of Juggernaut, it looks like it sets you up more for getting a ton of reps, whereas with 5/3/1 I could get 1 or 2 extra reps if I wanted, but often opted out. I feel Juggernaut depends on those do as many as you can reps versus 5/3/1 having a structure despite it. Because depending on how many reps you achieve, the program will become more difficult to allow you to progress faster.
The only thing I'm weary of is doing high volume on shoulder work, and I may scale it back. The program runs for 4 months as one cycle, which is a long time, but also includes a deload for each month, which I plan on using.
I've struggled in the past to adhere to deloads. I've often found myself with the willpower to keep going week after week, but eventually your body gives up. The key is to know just when your body will give up, so you can stop beforehand without cutting yourself too short, which would stop gains. I've always felt best when listening to my body and not pushing it too hard, and the deloads allow for the recovery necessary to have the proper intensity throughout periodization schedules.
The program, The Juggernaut Method, looks both challenging and hypertrophy inducing (muscle building). I'll update how the program works out for me. The creator of the program is Chad Wesley Smith. I might try the Cube Method after these 4 months.
Wednesday, January 22, 2014
How to Become Strong, Fit, and Desirable - Willpower Harnessing
Welcome to 2014, friends. With the abundance of information available at one's fingertips, the onslaught of ideas and advice doesn't leave one with definite answers, and the answers that do rise to the top - their underpinnings become lost. People walk around today wondering how to lose weight and become more attractive. I will share that answer, but the fruit I share is not always consumed. We walk around as self entities with knowledge, and a lack of knowledge is dangerous, and this can prevent us from learning new things - even if those things are things we already know. There is a power in the articulation of a concept just right in that it sparks revolutions.
In my own personal experience before I attained said knowledge of making one strong, fit, and desirable, I'd wish for strength, and although it was something I always wanted, I would have moments where the concept would flare up in my mind and these moments were crucial for me in building power. I didn't know what I was doing at the time, and so I would try ideas that would leave me injured, a lack of results, or just frustration and ultimately defeat.
If I want to write a story, and I have no materials on hand, I'm forced to just think about my ideas in a mental brainstormed web which I transverse to and fro upon. If given pen and paper, I'll scribe my story and ideas. A human body without a manual as to how to use your muscles leaves you blind. If you have an abundance of energy albeit in a good mood or with anger, you could manipulate that energy by exercising, therein recycling the energy to the body. Anatomy is a wise investment in learning as it tells you the muscles functions and allows you to comprehend how the body works as a whole and in more localized compartments.
Broadly, if you're playing a game of chess, you'll be thinking of your next move, and life is very much that way. There are seven days in a week. Accounting for each of these seven days, how will you spend your time? The more efficient you are with time, the quicker you get to your goals. As humans we want things immediately, and that means taking the straightest most efficient path. You can still stop the smell the flowers, but remaining on that path is crucial and good enough.
Muscle is shapely and provides curvature, strength, and function. It should be developed as otherwise it is atrophied. Although as a beginner you may think of training only one muscle or two or three. Of course it's fine to start anywhere, but imbalances will arise quickly. Each muscle has an antagonistic muscle that should be worked and developed. This is a matter of looking at a scale with two weights and making sure they're evenly weighted.
In a world where people complain of bad backs and bad knees, it shows how important it is to keep the body developed. The legs and lower half of the body are very important. The glutes help maintain an erect torso. The hips are the most powerful part of a human. Hamstrings are incredibly strong and can effortlessly be loaded with hundreds of pounds. For the upper body, strong shoulders and a strong back are essential for health and aesthetics.
Exercise is based off movements in which our muscles contract and stretch. Progression is what tells the muscles to grow larger, and tells our nervous system to become stronger for strength. For progression, the most efficient path is weight training. Access to weights, whether at home or at a gym are mandatory. To increase the poundage of the weight used in an exercise is to spurt more growth. It's like watering a flower and giving it sunlight.
Just as we wash our hands every day, wear clothes every day, and eat every day, we can exercise every day. It's that simple. The food we eat is like fuel in a car. We pull the nutrients through food that we require, and thus eating the right foods for ourselves is important as well as the quantity. Generally a diet of meat, vegetables, and water is healthy. Other goods may be consumed, but pay attention to nutrition and quantity. If you like chocolate and alcohol, by all means have some.
We only live once as far as know, and so we should live life to its fullest. There are a number of weight training routines that you can adhere to and see marvelous gains. Think about the number of days you're willing to attend a gym, and build your routine off that. If you only have two days available a week, I would recommend an upper body/lower body split (one day of each). If you had 4 days available, you could do a bench press day, an overhead press day, a squat day, and a front squat day. You would do more than just those exercises, but there are a few key exercises that are the most important to progress in, and you should know that not all exercises are meant to have progression (lateral raises, face pulls, good mornings).
The 4 most important exercises are the Squat, Deadlift, Bench Press, and Overhead Press (or Military Press). If you were good at those lifts alone, you would be very strong and very fit. The Squat requires mobility, leg strength, and hip strength. The Deadlift requires stability and a strong back. The Overhead Press requires strong shoulders and balance. The Bench Press requires strong stable shoulders and strong elbows (triceps). So that's knees, hips, back, shoulders, and elbows. Focus on those areas and you'll be strong all over.
In my own personal experience before I attained said knowledge of making one strong, fit, and desirable, I'd wish for strength, and although it was something I always wanted, I would have moments where the concept would flare up in my mind and these moments were crucial for me in building power. I didn't know what I was doing at the time, and so I would try ideas that would leave me injured, a lack of results, or just frustration and ultimately defeat.
If I want to write a story, and I have no materials on hand, I'm forced to just think about my ideas in a mental brainstormed web which I transverse to and fro upon. If given pen and paper, I'll scribe my story and ideas. A human body without a manual as to how to use your muscles leaves you blind. If you have an abundance of energy albeit in a good mood or with anger, you could manipulate that energy by exercising, therein recycling the energy to the body. Anatomy is a wise investment in learning as it tells you the muscles functions and allows you to comprehend how the body works as a whole and in more localized compartments.
Broadly, if you're playing a game of chess, you'll be thinking of your next move, and life is very much that way. There are seven days in a week. Accounting for each of these seven days, how will you spend your time? The more efficient you are with time, the quicker you get to your goals. As humans we want things immediately, and that means taking the straightest most efficient path. You can still stop the smell the flowers, but remaining on that path is crucial and good enough.
Muscle is shapely and provides curvature, strength, and function. It should be developed as otherwise it is atrophied. Although as a beginner you may think of training only one muscle or two or three. Of course it's fine to start anywhere, but imbalances will arise quickly. Each muscle has an antagonistic muscle that should be worked and developed. This is a matter of looking at a scale with two weights and making sure they're evenly weighted.
In a world where people complain of bad backs and bad knees, it shows how important it is to keep the body developed. The legs and lower half of the body are very important. The glutes help maintain an erect torso. The hips are the most powerful part of a human. Hamstrings are incredibly strong and can effortlessly be loaded with hundreds of pounds. For the upper body, strong shoulders and a strong back are essential for health and aesthetics.
Exercise is based off movements in which our muscles contract and stretch. Progression is what tells the muscles to grow larger, and tells our nervous system to become stronger for strength. For progression, the most efficient path is weight training. Access to weights, whether at home or at a gym are mandatory. To increase the poundage of the weight used in an exercise is to spurt more growth. It's like watering a flower and giving it sunlight.
Just as we wash our hands every day, wear clothes every day, and eat every day, we can exercise every day. It's that simple. The food we eat is like fuel in a car. We pull the nutrients through food that we require, and thus eating the right foods for ourselves is important as well as the quantity. Generally a diet of meat, vegetables, and water is healthy. Other goods may be consumed, but pay attention to nutrition and quantity. If you like chocolate and alcohol, by all means have some.
We only live once as far as know, and so we should live life to its fullest. There are a number of weight training routines that you can adhere to and see marvelous gains. Think about the number of days you're willing to attend a gym, and build your routine off that. If you only have two days available a week, I would recommend an upper body/lower body split (one day of each). If you had 4 days available, you could do a bench press day, an overhead press day, a squat day, and a front squat day. You would do more than just those exercises, but there are a few key exercises that are the most important to progress in, and you should know that not all exercises are meant to have progression (lateral raises, face pulls, good mornings).
The 4 most important exercises are the Squat, Deadlift, Bench Press, and Overhead Press (or Military Press). If you were good at those lifts alone, you would be very strong and very fit. The Squat requires mobility, leg strength, and hip strength. The Deadlift requires stability and a strong back. The Overhead Press requires strong shoulders and balance. The Bench Press requires strong stable shoulders and strong elbows (triceps). So that's knees, hips, back, shoulders, and elbows. Focus on those areas and you'll be strong all over.
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