Training for decades,are you still re-inventing the wheel in the gym?

[Al Doggity]

I am    Been lifting for at least 20 years and still coming up with new routines, theories every couple of months. Part of me feels like just consistently working out is all anybody needs, no matter their goals. Still, I can't get past the idea of finding some new, improved magical combination of exercises>

[Soul Crusher]

I am    Been lifting for at least 20 years and still coming up with new routines, theories every couple of months. Part of me feels like just consistently working out is all anybody needs, no matter their goals. Still, I can't get past the idea of finding some new, improved magical combination of exercises>

Depends on your body and genetic make up. 

[Grape Ape]

I am    Been lifting for at least 20 years and still coming up with new routines, theories every couple of months. Part of me feels like just consistently working out is all anybody needs, no matter their goals. Still, I can't get past the idea of finding some new, improved magical combination of exercises>

SC just posted a good one on the Y board.

[oldtimer1]

I am    Been lifting for at least 20 years and still coming up with new routines, theories every couple of months. Part of me feels like just consistently working out is all anybody needs, no matter their goals. Still, I can't get past the idea of finding some new, improved magical combination of exercises>

Been training for 40 plus years and I feel the same way. Always searching and always reading. Working out consistently is a major part of the game. I workout to the ragged edge with low sets but after all these years I'm beginning to think I would get more stimulation with more sets and moderate weights.

[Al Doggity]

Depends on your body and genetic make up. 

What do you mean by this? You think for some people, just consistently working out is fine, but for others, they have to have a particular set of exercises/sets to advance?

[Spike]

I go to the state CEU courses for the NSCA


Being a certified strength and conditioning specialist (CSCS)

Can't stand how no one ever goes over bench press or a proper squat technique


2 weeks ago we had to listen to this woman who had sandbags?
That's great and they were pretty and she said 'people in Asia love em' 'bars scare people'

Well getting under a bar and getting under a 'sandbag' illicit 2 totally different responses

I always say Bread and butter - what makes people big , will always make people big

It's like everyone has to have some new fangled workout so they can call it 'there own' when in actuallilty your just doing modified bidyweight shit , off balanced

[Al Doggity]

SC just posted a good one on the Y board.

I took a look at it just now, and I've done similar things in the recent past. I just moved off of a routine where I spend an hour alternating between push/pull for a minute at a time with light weights. Then 15 min of legs and 15 min abs, every day.  I've gone through some of my  
"innovative"  routines here in the past.

I always go through periods where my body is rock hard the day after a workout, then i'll reach a point where it feels more mortal and then I'll start worrying that I'm just wasting my time. I always feel like at the start of a new routine, I see all this amazing progress, but some of that is just in my head, I'm sure. Then, I always choose new routines based on them being more difficult than what I was already doing, but when you change your training style, you don't always keep your strength gains from other styles.

[Al Doggity]

It's like everyone has to have some new fangled workout so they can call it 'there own' when in actuallilty your just doing modified bidyweight shit , off balanced

LOL Yeah. The thing is, I'm sure anyone in decent shape can attest to this, when you do one of your  special snowflake routines, sometimes people will copy you and it makes you feel like you're on to something! I remember I belonged to a gym that didn't have a preacher curl station, so I used the seated row machine with my elbows on my knees and other guys in the gym started doing it too. Then another time, I did a routine with lying triceps extensions angled a bunch of different ways and I noticed that this dude who had way better arm development than I had a the time had started doing the same routine.

It's ridiculous to some degree. When I see these fitness gurus I can't help but roll my eyes, but at the same time, you do need to stay motivated.

[Conker]

just lift heavy stuff up then put it down, then lift it up again then put it down. do this for each body part.

HTH

[tres_taco_combo]

I just show up at 7am and do exactly what my trainer says

pretty much same shit i used to do, just better form, more weight, accountability etc, someone to bullshit with, someone who can hook me up with chics etc etc

[YngiweRhoads]

just lift heavy stuff up then put it down, then lift it up again then put it down. do this for each body part.

HTH

Yep.

[Bevo]

just lift heavy stuff up then put it down, then lift it up again then put it down. do this for each body part.

HTH

And take steroids, stay consistent and hope you grow, that's it

[Nether Animal]

Dunno but @ 30 I always pick the minds of the older guys who seem to still maintain good shape and always pay attention to certain posters here... most guys my age and younger are busy spinning their tires getting pulled in every direction by reading too much crap online or obsessing over drugs.

[The True Adonis]

Things that do NOT work for me as a Lifetime Natural:

High Volume, High Reps, Lengthy Workout Sessions, More than 3 or 4 days of lifting, Short Rest Periods Between Sets, Lighter Training, Pump Training, Explosive Training, varying exercises frequently (Muscle Confusion).


Things that DO work:

Low Volume 12 sets or so per workout usually Push in one session and Pull with Legs in the other, Lower to Mid Rep Range, 30- 1 hr max Workout Length, 3 Days a Week Lifting, Resting as long as needed to get the rep/weight range, Continual Progression with Weight, HEAVY training, sticking to the SAME exercises for long periods increasing weight or reps, increasing weight on exercises in small increments .5 to 1 lb


I wasted way too much time doing stupid routines that were regressive.  

Current and best Routine is this:

Monday:Bench Press-3 sets Reps=5, 6, 8   Reverse Pyramid first set Heaviest then reduce each by 10 percent in weight
           Dumbbell Shoulder Pres=5,6,8 Reverse Pyramid
           Barbell Front Raise= 3 sets of 12- Add weight once all 12 reps can be completed with given weight.
           Reverse Tricep Cable Pushdowns-3 Sets of 10- Add weight once all 10 reps are completed with given weight.

Wednesday: Squat-3 sets Reps=5, 6, 8   Reverse Pyramid first set Heaviest then reduce each by 10 percent in weight
                 Lying Leg Curl-3 sets of 12- Add weight once all 12 reps can be completed with given weight.
                 Barbell Row- 5, 6, 8   Reverse Pyramid first set Heaviest then reduce each by 10 percent in weight
                 Underhand Lat Pulldown- 3 sets of 12- Add weight once all 12 reps can be completed with given weight.
                 Barbell Bicep Curl- 3 Sets of 10- Add weight once all 10 reps are completed with given weight.
Friday:Repeat Monday

Then on the next Monday you will start with Squats and repeat the same M,W,F

Progression on the Reverse Pyramid sets are as follows: Only one set is moved up in weight each session.  For instance, 5,6,8 on your 8 rep set next session increase the weight. On the session after that, increase the weight on the 6 rep set. After that session, increase the weight on the 5 rep session. Repeat.

Wish I would have been training this way since starting.

[Never1AShow]

I am    Been lifting for at least 20 years and still coming up with new routines, theories every couple of months. Part of me feels like just consistently working out is all anybody needs, no matter their goals. Still, I can't get past the idea of finding some new, improved magical combination of exercises>

Shrimp tails are the key.

[Hypertrophy]

Things that do NOT work for me as a Lifetime Natural:

High Volume, High Reps, Lengthy Workout Sessions, More than 3 or 4 days of lifting, Short Rest Periods Between Sets, Lighter Training, Pump Training, Explosive Training, varying exercises frequently (Muscle Confusion).


Things that DO work:

Low Volume 12 sets or so per workout usually Push in one session and Pull with Legs in the other, Lower to Mid Rep Range, 30- 1 hr max Workout Length, 3 Days a Week Lifting, Resting as long as needed to get the rep/weight range, Continual Progression with Weight, HEAVY training, sticking to the SAME exercises for long periods increasing weight or reps, increasing weight on exercises in small increments .5 to 1 lb


I wasted way too much time doing stupid routines that were regressive.  

Current and best Routine is this:

Monday:Bench Press-3 sets Reps=5, 6, 8   Reverse Pyramid first set Heaviest then reduce each by 10 percent in weight
           Dumbbell Shoulder Pres=5,6,8 Reverse Pyramid
           Barbell Front Raise= 3 sets of 12- Add weight once all 12 reps can be completed with given weight.
           Reverse Tricep Cable Pushdowns-3 Sets of 10- Add weight once all 10 reps are completed with given weight.

Wednesday: Squat-3 sets Reps=5, 6, 8   Reverse Pyramid first set Heaviest then reduce each by 10 percent in weight
                 Lying Leg Curl-3 sets of 12- Add weight once all 12 reps can be completed with given weight.
                 Barbell Row- 5, 6, 8   Reverse Pyramid first set Heaviest then reduce each by 10 percent in weight
                 Underhand Lat Pulldown- 3 sets of 12- Add weight once all 12 reps can be completed with given weight.
                 Barbell Bicep Curl- 3 Sets of 10- Add weight once all 10 reps are completed with given weight.
Friday:Repeat Monday

Then on the next Monday you will start with Squats and repeat the same M,W,F

g this way since starting.

^This is an excellent program- similar to one I've ended up using after years of little progress. Works well!

[Vince B]

Things that do NOT work for me as a Lifetime Natural:

High Volume, High Reps, Lengthy Workout Sessions, More than 3 or 4 days of lifting, Short Rest Periods Between Sets, Lighter Training, Pump Training, Explosive Training, varying exercises frequently (Muscle Confusion).


Things that DO work:

Low Volume 12 sets or so per workout usually Push in one session and Pull with Legs in the other, Lower to Mid Rep Range, 30- 1 hr max Workout Length, 3 Days a Week Lifting, Resting as long as needed to get the rep/weight range, Continual Progression with Weight, HEAVY training, sticking to the SAME exercises for long periods increasing weight or reps, increasing weight on exercises in small increments .5 to 1 lb


I wasted way too much time doing stupid routines that were regressive.  

Current and best Routine is this:

Monday:Bench Press-3 sets Reps=5, 6, 8   Reverse Pyramid first set Heaviest then reduce each by 10 percent in weight
           Dumbbell Shoulder Pres=5,6,8 Reverse Pyramid
           Barbell Front Raise= 3 sets of 12- Add weight once all 12 reps can be completed with given weight.
           Reverse Tricep Cable Pushdowns-3 Sets of 10- Add weight once all 10 reps are completed with given weight.

Wednesday: Squat-3 sets Reps=5, 6, 8   Reverse Pyramid first set Heaviest then reduce each by 10 percent in weight
                 Lying Leg Curl-3 sets of 12- Add weight once all 12 reps can be completed with given weight.
                 Barbell Row- 5, 6, 8   Reverse Pyramid first set Heaviest then reduce each by 10 percent in weight
                 Underhand Lat Pulldown- 3 sets of 12- Add weight once all 12 reps can be completed with given weight.
                 Barbell Bicep Curl- 3 Sets of 10- Add weight once all 10 reps are completed with given weight.
Friday:Repeat Monday

Then on the next Monday you will start with Squats and repeat the same M,W,F

Progression on the Reverse Pyramid sets are as follows: Only one set is moved up in weight each session.  For instance, 5,6,8 on your 8 rep set next session increase the weight. On the session after that, increase the weight on the 6 rep set. After that session, increase the weight on the 5 rep session. Repeat.

Wish I would have been training this way since starting.

Lance Dreher gave a seminar where he advocated doing the heaviest weight first. He changed his mind later when I pointed out this was lunacy for many exercises and guaranteed to destroy connective tissue.

Looking at your current programs I shake my head. You do too many similar movements for the same muscle groups. Reverse triceps pressdowns? You can't use much weight in that exercise.

[Yanin]

I think it's important to form check, I've been doing same exercises since jump street but often fall comfortable into my form, I'd say have some form check you just to realign

[The True Adonis]

Lance Dreher gave a seminar where he advocated doing the heaviest weight first. He changed his mind later when I pointed out this was lunacy for many exercises and guaranteed to destroy connective tissue.

Looking at your current programs I shake my head. You do too many similar movements for the same muscle groups. Reverse triceps pressdowns? You can't use much weight in that exercise.

Give me a routine that you would recommend. I am always open to info.

[pellius]

Give me a routine that you would recommend. I am always open to info.

Just do regular tri pushdowns. Why would you want your fingers supporting/pulling the weight instead of your palms pushing down?

[honest]

at 46 with 30 years in the gym and a number of injuries im just training well within myself these days, just upped the intensity last weekend, not the weight and can hardly walk or make the next leg day 5 days later, just no recovery, so there's no point really,better off just doing the 80% I have been doing its more about muscle retention these days other than growth but im there 5-6 mornings a week at 4.30am and still love training and eating good the majority of the time.

[Vince B]

I am    Been lifting for at least 20 years and still coming up with new routines, theories every couple of months. Part of me feels like just consistently working out is all anybody needs, no matter their goals. Still, I can't get past the idea of finding some new, improved magical combination of exercises>

What you write here = no idea at all re the correct theory of hypertrophy.

The theory should be simple. Applying it effectively might require more experience.

Since most people are on plateaus or growing too slow to notice they literally have no idea what causes more growth.

They keep training hard just to stay the same.

[Vince B]

Give me a routine that you would recommend. I am always open to info.

If you know the correct theory of hypertrophy you will know what NOT to do. Knowing what to do re exercises, etc., is the application of theory and where most people get lost.

People get confused because there are so many factors involved in body movements with resistance. Nutrition is also involved with growth.

If you do not grow rapidly then what feedback do you have to indicate that growth is occurring? How do you measure the effectiveness of protocols?

I have written prescriptions in my other thread but few appreciate what I have posted.

[tres_taco_combo]

i have a different theory why the above average gym type never makes gains.... my 2 cents

most regular gym bros have nothing to train for. no accountability,

they just show up and do some shit in the gym over and over. and kind of sort of  eat "sorta" healthy cuz it is just "good enough"  you dont have to compete, or do schmoe photo shoots but something that is a challenge with some hard nose goals where failure kinda sucks.

it is pretty fucking simple actually. train hard/eat right and dont lie to yourself. 

this hobby and sport sucks if you half ass it... ive seen both sides of the coin

[Vince B]

i have a different theory why the above average gym type never makes gains.... my 2 cents

most regular gym bros have nothing to train for. no accountability,

they just show up and do some shit in the gym over and over. and kind of sort of  eat "sorta" healthy cuz it is just "good enough"  you dont have to compete, or do schmoe photo shoots but something that is a challenge with some hard nose goals where failure kinda sucks.

it is pretty fucking simple actually. train hard/eat right and dont lie to yourself. 

this hobby and sport sucks if you half ass it... ive seen both sides of the coin

Yes, motivation is paramount. Why? Because you have to keep doing something extraordinary to keep the muscles growing. Sooner, rather than later, it becomes brutally hard to sustain.

Therefore most people end up in the intermediate level on plateaus and then have no idea what to do. Try drugs? If that fails they assume they don't have the genetics.