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      01-01-2016, 08:24 PM   #1
ScottSinger
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Changing wrkout for 2016 ?

Anyone trying to figure out a new routine for 2016?
What kind of changes ? Anyone dropping machines and just using free-weights and racks and pull-up bars?

I'm thinking about forgoing benching for dips, and focusing on running but still 3 days a week of resistance.
Curious what others are planning, and if anyone is dropping squats and deadlifts what will you replace them with ?
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      01-01-2016, 10:26 PM   #2
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Quote:
Originally Posted by ScottSinger View Post
Anyone trying to figure out a new routine for 2016?
What kind of changes ? Anyone dropping machines and just using free-weights and racks and pull-up bars?

I'm thinking about forgoing benching for dips, and focusing on running but still 3 days a week of resistance.
Curious what others are planning, and if anyone is dropping squats and deadlifts what will you replace them with ?
I wouldn't stop benching, just add dips to the routine. They both compliment each other well.
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      01-01-2016, 10:56 PM   #3
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Change routine every 3 months .
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      01-03-2016, 12:37 PM   #4
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O.K. I think I'll get in a bench session.

But for those that change routine every three-months, just curious if you would ever stop doing squats, deadlifts or benching for a 3-month period?
( I realize u can change routine without giving up anything, but just curious if dropping one of the key exercises for an extended time can be beneficial )
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      01-03-2016, 01:18 PM   #5
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Quote:
Originally Posted by ScottSinger View Post
O.K. I think I'll get in a bench session.

But for those that change routine every three-months, just curious if you would ever stop doing squats, deadlifts or benching for a 3-month period?
( I realize u can change routine without giving up anything, but just curious if dropping one of the key exercises for an extended time can be beneficial )
No not for squats .
But for leg day you can change the order of the exercises and you can go for super sets for a while..
Muscles have memory , so you need the unexpected for the shock workout and push the grow to a higher level.
Kinda surprise..
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      01-03-2016, 01:22 PM   #6
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I just started splitting quads and hamstrings up. Hoping more intensive focus on legs will help. Also quit doing powerlifting focus and am doing more focused reps like bodybuilder.
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      01-03-2016, 02:00 PM   #7
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I've always varied my workouts. Usually over three week cycles. I get bored easily. Co animation of free weights and machines, focusing on different muscle sets. Sometimes maximum number of rep's, sometimes focusing on weights. Combining this with a good cardiovascular workout on a bike.
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      01-03-2016, 02:33 PM   #8
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I've dropped all weights period... I've been doing plyometrics using my own body weight, as well as resistance bands to stay in shape... Going for that soccer player look lol... So far so good! Although I need to get back on track as I've lost focus over the holidays
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      01-04-2016, 03:11 PM   #9
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Working on getting my bench up (my weakest lift). Started this in early December:

https://www.muscleandstrength.com/wo...orkout-program

Hopefully get 10-15lbs on top on my current 1rm (250lbs) upon finishing this. 275lbs by 2016 would be fantastic.

In 2015 I ran smolov jr for bench twice and got about 10lbs out of it each time, but Jesus, the volume in that program makes you feel sick.

Deloading on legs and doing simple squat 5x5 starting at about 75% of my old 5rm (315)and going up by 10lbs. Before deload I hit 365 for 1rm. Hoping to hit 4 plates by end of 2016.

For deadlift I am improvising by doing a 5x3 that follows same principle as 10x3 mentioned above. Starting at 365 and going up 10 lbs. Hopefully hit 5 plates in 2016.
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      01-04-2016, 03:14 PM   #10
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I started to sprint at least once a week at the local football field. I googled a couple various workouts involving sprinting and going to see how it goes. The first session was awesome the next few days after though wow so sore, but sticking with it
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      01-04-2016, 03:22 PM   #11
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I bought some kettleballs and look forward to implementing those in my routines. Im also going to try machines and natural body weight more. I have been using free weights for ten years, and honestly they have always got the job done, but i'm somewhat excited to see the results with this new approach.
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      01-04-2016, 03:28 PM   #12
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I do more intensity and volume, like a bodybuilder workout when Feb. hits, my carb intake is much higher now.. In summer I carb load so I do less heavy compound movements and more isolation exercises for that individual muscle group... just always shock the muscle and give it your all.
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      01-15-2016, 03:59 PM   #13
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For me, I change-up about every 8-12 weeks, but whatever I do, I am making mountain biking a big part of my fitness schedule again this year. Havent had enough of it over the last couple of years.
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      01-15-2016, 04:24 PM   #14
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My higher rep lower weight form over mass plan is working in a way. Feel like I'm leaning out but my 1rm is definitely down a bunch. I feel like i have to live at Hugh weight or it goes away quickly.
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      01-15-2016, 06:16 PM   #15
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Quote:
Originally Posted by 1MOREMOD View Post
My higher rep lower weight form over mass plan is working in a way. Feel like I'm leaning out but my 1rm is definitely down a bunch. I feel like i have to live at Hugh weight or it goes away quickly.
No doubt if I don't lift huge I lose the maximum strength fast - like in three weeks, funny thing if I take off for two weeks I come back pretty strong.

But I worry about high rep wear & tear. It's really an art knowing the right reps the right weight and not getting excessive wear after a few decades.

Just read today (RunnersWorld) how marathoner Ryan Hall has wear from years of training - he stopped training.
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      01-15-2016, 06:19 PM   #16
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Switched to my 6 day routine with pyramid sets

Been off for. 4 months due to injury and out on 20lbs
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      01-16-2016, 03:28 PM   #17
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Came back inside off the muscle beach. About 20* warmer.

Also started to slow down my reps. Take about 5 sec/rep. Same weight takes a lot more effort to do it slow
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      01-16-2016, 04:13 PM   #18
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Quote:
Originally Posted by UncleWede View Post
Came back inside off the muscle beach. About 20* warmer.

Also started to slow down my reps. Take about 5 sec/rep. Same weight takes a lot more effort to do it slow
Slow is key.
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      01-19-2016, 03:25 PM   #19
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Doing deficits now on deadlifts.

Trying to break the illustrious 500lb deadlift club- but stuck at 475.

Standing ontop of 3 45plates using 225 then 315. Tougher than I thought.

We'll see if I can get into the 500 lb club in February
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      01-19-2016, 03:31 PM   #20
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It's tough I got stuck at 485 and haven't been back. Deficit will help. When you miss a lift is it off the floor or high with hips and lockout?
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      01-19-2016, 03:39 PM   #21
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I saw one of your escaped midges doing deadlifts at the gym yesterday. You didn't teach HIM not to drop the weight, repeatedly, on every set, until he finally packed up his short bag and left.
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      01-19-2016, 03:43 PM   #22
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Quote:
Originally Posted by 1MOREMOD
It's tough I got stuck at 485 and haven't been back. Deficit will help. When you miss a lift is it off the floor or high with hips and lockout?
It really is- I know it's all mental too right now, because I tried adding 5 lb weights each side to try to hit 485- and I just could NOT move the weight.

My problem is getting the weight past my knees right now, once it's above- I've never hitched a deadlift, that's when someone recommended I try deficits for a month. Swallow the pride for a few weeks, increment gradually doing deficits- then come back in 4 weeks and it should be easy pickings.
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