Four Suggested Routines
The title of this article is a well known old axiom which has been applied in so many various ways in the past and I feel it very definitely applies to weight training. As in so many fields of endeavour, and even in business, the same old procedure day after day soon becomes monotonous hum-drum and after long periods of this, efficiency and progress, if you will, tend to fall off. As this applies to so many phases of life, so it also applies to weight training and the best remedy for such a situation is a complete change. All too often the trainee will spend far too much time on a given routine or set of exercises without a change and will invariably find that a lack of interest will creep into his training and a halt to progress results. In many cases a short layoff is taken in an effort to remedy the problem of increasing growth and development but if this fails to gain response then other methods must be undertaken to stimulate growth once more. This all too prevalent situation arises most often in the case of the novice who trains on his own without the aid of a competent instructor and is at a loss as to the remedy for the problem, and in such cases this often leads to disillusionment and the eventual abandonment of weight training altogether.
When one reaches the point where nothing seems to activate the muscles any more, a complete change is sometimes the only solution. This does not mean merely a change in exercises or the method of performing those exercises, but a complete change of exercises, routine, sets, reps, and the method of performance. A short layoff may be of great value in that the entire body will have a chance to fully recuperate after many months of continuous training, and the time spent completely away from weights or any kind of exercise will bring the trainee back to his training fully refreshed and ready to proceed once more. Layoffs should never exceed one week or ten days lest they should become a habit and laziness or lassitude take over.
In order to be certain of a complete change each time the need is felt, might I suggest that you make up a series of schedules of exercises and their performances, with varying sets, reps, etc. with each course to be used one after the other each time following a short rest period.
In the past I have written a number of articles outlining various routines and methods of training and I will briefly outline them here so that you might use these routines to break up the monotony of continuous no-change training, if you wish.
1 – HEAVY SYSTEM
As the title indicates, this system requires the use of the heaviest weights possible in all movements and the number of reps kept considerably low. I feel that five reps and at least six sets of each exercise should suffice. Exercises are up to the taste of the individual.
2 – SEQUENCE SYSTEM
On this system the trainee employs one heavy exercise immediately followed by a light exercise. For example, the barbell curl with a weight that can be handled for ten reps and followed by the alternate dumbbell curl for only six to eight reps with a much lighter weight. This can be applied to any muscle group.
3 – ONE AND ONE-HALF SYSTEM
To complete one full repetition of this system the trainee performs one full rep followed by a half rep, e.g., the barbell curl. Make one full curl, return the bar half way back to the start position and curl it back up again and continue for six reps. This system can also be applied to all muscle groups.
4 – MULTIPLE SYSTEM
This is similar to the Sequence System except there is one more exercise added. Here, then, you choose three exercises for a muscle group and perform them one after the other with no rest period to speak of. The first movement is performed with a heavy weight for six reps followed with the second exercise with a lighter weight for eight reps, then get right on to your third exercise with still a lighter poundage for ten reps. This also can be applied to all muscle groups but is exceedingly strenuous and should only be used for a period of about three weeks at a time at which time a short layoff is recommended before beginning a new routine.
Above I have briefly outlined four different types of routines that you might incorporate into your schedule. I feel that if you give them a good honest try you will definitely benefit from them. The exercise selections are, of course, up to the individual. Select exercises that are going to make the muscles work hard and which fit the system that you have chosen to best advantage.
You will find some of these systems exceptionally strenuous and possibly you will require more food and rest than previously. If this is the case be sure that you obtain more good food and rest. For sure your protein intake will have to increase. If you do not want to use a supplement, then you will have to increase your intake of fish, lean meat, brewers yeast, eggs and skim milk, just to name a few excellent protein foods. I would suggest at least eight or more hours sleep each night. Remember, muscles do not grow when they are being worked; they grow when you are at rest, so get plenty of it.
You can do some thinking on the subject of routine also and possibly come up with a few good routines of your own. It is necessary to have a complete change in order to stimulate growth once a sticking point has been reached, and also to relieve boredom when training gets dull.
If you have reached a point in your training where you feel it is useless to continue, simply take a short layoff and during this time consider the routines above and possible routines that you might think of, and when you return to training simply refrain from remaining on one routine too long. Make the change before you become stale or reach a sticking point. Your ambitions will be renewed and you will be ready to dig in once more armed with a new routine and the desire to improve. Why not give it a try? All you can do is gain.
This article originally appeared in Iron Man magazine
To learn more about a variety of different training routines click on the following link:
