You may want to look the 5-3-1 workout. I've been doing it for the past 7months and have had some good strength gains. It concentrates on the larger muscle groups like you have been talking about. It's basically a power lifter without. Now I am no powerlifter but it fits well into my schedule.
5-3-1 is a regimented schedule of lower rep sets followed with a few higher rep support exercises. The weight is always a percentage of your max and increases incrementilly each week. Since I am not trying to gain weight I expect to top out soon and then I'll try something different for awhile.
If you Google it there is a few guides online and an e-book if you want. I also have a spreadsheet I use I can send you. I do the"big but boring" variation. And would be lost without the spreadsheet I
Have you guys considered doing this more by feel? Basing a workout on one of the heavy exercises at low reps, pyramiding, and then doing lighter, supporting exercises at somewhat higher reps, pyramiding or not, is pretty standard it seems to me. I would try throwing out the exact numbers and pyramid by feel. When you reach max weight, you'll know. Then back off and come back down in increments. If you don't make progress every week that's OK. If you're not feeling it, do less weight, or reps, or sets. You'll still make progress over time.Yeah I have been following his program for about a year and a half. It's definitely a good program, I actually still based the three lifts, bench, dl and press on his layout. My problem is I keep stalling out at the same point. I blame it entirely on running too much and not a programming issue. I'm trying to tweak it a bit to see if some variation helps. I also cut back my 4 cycle increase to only 5lbs. on all lifts. We'll see if that helps some.
Yeah I have been following his program for about a year and a half. It's definitely a good program, I actually still based the three lifts, bench, dl and press on his layout. My problem is I keep stalling out at the same point. I blame it entirely on running too much and not a programming issue. I'm trying to tweak it a bit to see if some variation helps. I also cut back my 4 cycle increase to only 5lbs. on all lifts. We'll see if that helps some.
Have you guys considered doing this more by feel? Basing a workout on one of the heavy exercises at low reps, pyramiding, and then doing lighter, supporting exercises at somewhat higher reps, pyramiding or not, is pretty standard it seems to me. I would try throwing out the exact numbers and pyramid by feel. When you reach max weight, you'll know. Then back off and come back down in increments. If you don't make progress every week that's OK. If you're not feeling it, do less weight, or reps, or sets. You'll still make progress over time.
I guess you have a different feel than I do. My approach keeps me from having immediate expectations, which keeps me from doing too much if I'm having an off day, or didn't sleep well, etc. But on the days when I'm feeling it, I know I can push myself a bit. Same with running. I still have a very structured workout routine, but I freely deviate from it. It's just a guideline. Like you, I value staying injury-free over all else. Different way to skin the cat I guess.I used to but I was over doing it. Having a schedule keeps me focused on the long term goal which is "Don't get hurt" for the most part.
Have you guys considered doing this more by feel? Basing a workout on one of the heavy exercises at low reps, pyramiding, and then doing lighter, supporting exercises at somewhat higher reps, pyramiding or not, is pretty standard it seems to me. I would try throwing out the exact numbers and pyramid by feel. When you reach max weight, you'll know. Then back off and come back down in increments. If you don't make progress every week that's OK. If you're not feeling it, do less weight, or reps, or sets. You'll still make progress over time.
I agree having an organized schedule is very helpful, even though I rarely am able to comply with my weekly routine 100%. I was just questioning the exacting numbers of reps, sets, and weights, and wondering if this has something to do with you stalling from time to time. Admittedly, I have no real goals in ST. I'm just trying to gradually improve over time, with no real idea of where I'll end up. In running, I have set a short term goal (run an hour at 8mm pace), but even there, I don't set an exact pace goal for each run, or an exact rate of improvement from week to week. When I'm not feeling it, I back off, when I feel it, I push it. I'm not saying this will work for you guys, just trying to suggest this possibility, as I've never had the feeling of stalling out, and it seems like a good way to avoid injury.I think there is a very good point in that article I just posted. Since we are combining two completely different goals, greater strength and better endurance, with limited time, a premium is placed on having a very organized schedule to help promote the best gains in both endeavors.
I agree having an organized schedule is very helpful, even though I rarely am able to comply with my weekly routine 100%. I was just questioning the exacting numbers of reps, sets, and weights, and wondering if this has something to do with you stalling from time to time. Admittedly, I have no real goals in ST. I'm just trying to gradually improve over time, with no real idea of where I'll end up. In running, I have set a short term goal (run an hour at 8mm pace), but even there, I don't set an exact pace goal for each run, or an exact rate of improvement from week to week. When I'm not feeling it, I back off, when I feel it, I push it. I'm not saying this will work for you guys, just trying to suggest this possibility, as I've never had the feeling of stalling out, and it seems like a good way to avoid injury.
That makes sense. Unfortunately I don't have your problem of extra energy. I'm middle-aged with two young children and an immigrant wife, sleeping 4 to 7 hours a night. Not complaining thought, it's nice to be in this stage of life. It took me a while to learn that I can't blow off workouts though. No matter how busy, I need to get them in, to keep my energy levels up.Don't get me wrong I do really adjust workouts and runs by feel. Usually my thought is to hit the minimum goal as hard as I can and then adjust the remainder to be a little harder or easier. However sometimes I get a little extra time in the gym or out running and that is where I screw things up. Rather than rolling I'll do a set of heavy rows, than bench and go sprint at the park. So I am thinking by having specific workouts for both running and lifting it'll help tame some of the extra energy I have.
That sounds great! Hopefully I can get at least one of my kids interested in running with me when they're a bit older. I kind of doubt my wife will ever come around, but she has murmured something about exercising lately . . .Yeah I count myself lucky in regards to racing, my wife also likes to run and she actually does most of the races with me. Actually she tends to run races a little more often than me. It makes it easier to have a similar hobby, and we are trying to get the boys into it a little more. Our oldest and my wife are going to run together for his first 5k.
That sounds great! Hopefully I can get at least one of my kids interested in running with me when they're a bit older. I kind of doubt my wife will ever come around, but she has murmured something about exercising lately . . .
Lee I am still stunned with the variety you do each workout, its crazy. I'm lucky to get in 4-5 different lifts each session before I am burnt out.
How heavy are your ankle weights for leg lifts? Have you ever tried them with a band? I'm trying to figure out a way to load them so the top isn't too easy.