To switch or not too switch

[alex7781]

Hey there guys, once again thanks for all the great advice on this site, it is appreciated.

Heres my question, I have been working with an 8-6-6 variation routine for sometime and was thinking about switching to a version of the Westside BB routine, but in two weeks I am going to go on Sustanon 325mg/week for a first cycle, so do I continue with what I am comfortable with or do I switch, I am still making small gains off of the routine I am using, I recently switched from using mostly DB's to using BB's...So do I wait too switch until after I get off or just do it now?? Below is a sample of what I do, I know it is fairly elementary but it works.

Two days on one day off and usually do pullups (overhand) and dips everyday but not to failure unless training back or chest

and being in the military I do cardio a least 3 days a week usually more

Monday Chest/Biceps

Flat Bench BB 4 sets 10-8-6-6 or 8-6-6-4
Incline BB 8-6-6-4
Incline Flye 8-6-6
Dips 3 sets to failure

BB curls 8-6-6 superset with 2 sets of DB curls at 6-4
incline db curls 8-6-6
DB preacher curls 8-6-6

Tues. Back/shoulders

Behind Neck BB press 10-8-6-6
Wide grip upright rows 8-6-6
Shrugs 3 sets to failure
lateral raises 10-8-6 followed by 2 sets of Iron Crosses for 8-6
rear laterals 8-6-6

Dead lifts 10-8-6-4
bent over row 8-6-6
Hammer machine Low Row 8-6-6
Pulldowns (underhand) 8-6-6

wed. ABS/calves

Standing calf raises 8-6-6
Seated calf rasies 8-6-6

thursday Quads/Hams/triceps

Squats 10-8-6-6 or 8-6-6-4
Lunges 3 sets to failure
Leg Press 8-6-6
Stiff legged dead lift 8-6-6
Ham curls 8-6-6

Close Grip Bench 10-8-6-6
Skull Crushers 8-6-6
Standing DB extensions 8-6-6

friday Chest/ Bis

Saturday: Abs/ Calves

Sun Back/ Shoulders

And so on and so forth........

Now I know everyone responds diffrently to everything and I am still making small gains on this workout....I just dont want too waste a cycle on a routine my body will adapt too in a few weeks....

Also do you think switiching to training each body part once a week would be more benefical...once again I understand everyone is diffrent and what works for some doesnt work for all.....but just would like an advanced lifters opinion...thanks guys

 

[pullinbig]

thats an odd routine.

shoulders the day after bench is not a good idea...

legs with 48 hours rest after deads is not a good idea either.

chest the day after tri work is not a good option either in my experince.

what kinda weight you moving on deads, squats and bench?

 

[tbolfist]

your routine seems very text book in regards to reps...I don't count to count anymore...I just count to failure on a set, than add some more weight...I've seen great results with this...

Selection of what exercise follows which is important...Look at the anatomy of your body...Think of each muscle that you are training and which muscles are being used...

It also depends on what kind of weight your training with...

I'm not a fan of training TWO major muscle groups in the same day (Back/Shoulders). Also, doing dips and pull ups everyday. I think your trying too hard, IMO. Keep it simple, but train hard.

Legs - I always train legs alone.
Chest/Abs
Back/Tris
Shoulders/Bis

 

[alex7781]

Hey there PB and Tbolfist thanks for the replies, its certainly a prevledge too have you guys answer my questions.... here are my numbers.....not great I know, but I consider myself of average strength. And I can never keep a training partner, they always drop off after a few weeks so I havent maxed in a good while.

Bench Start 215 and work up too 230
squats start with 225 and work up to 250
Dead lifts: start with 245 and work up too 275

I currently weight about 212
estimate 15% BF ( I know this is a bit high I gained a good bit of weight (FAT)when we got to Afghanistan..
Since I dont fix my own food I cant really count Cals but I eat food meals 5 times per day at every meal I make sure too get a lean source of protein ( chicken breast, Sliced Turkey, friday is steak night so I make sure too get one.. and I always fill the rest of my plate with fruit and salad w/ lowfat dressing...I try to stay away from carbs from starches because I dont want too add too much BF, I do have a cup of oatmeal at breakfast and my mid morning meal.. and I have 4 50g protein shakes a day, one when I wake up, one in the mid afternoon, one before and one after my workout. ANd I supplement with Creatine, NO, Glutamine, Fish Oils, BCAA's, and a multi vitamin

Once again I know these arent great but they make me happy.. and I am sure I would be overjoyed if I could get stronger....One problem I have is I am in the military so I do have too run quite a bit, so its a bit harder for me to keep the muscle gains.

Hey PB I see you are from NC, I also live in NC..... AIRBORNE!!!!!!

Any advice is appreciated

 

[rjx]

Holy ashtrays Batman, thats a lot of sets!!!

14 sets for chest?!?!
11 sets for bi's?
etc

I know everyone is different, but I only need 8-9 sets for chest, 4-7 sets for bi's to grow and get stronger. I really think that you are over training. Plus you are doing a lot of iso movements. If you are going to do iso movements like skull crushers, do them first as a pre fatigue so you can better blast the muscle being worked.

Also, I think your schedule is out of whack. I would like to see you try ...
#1
chest / abs / tris

#2
back / fores/ biceps

#3
delts / calves / traps

#4
quads / hams / lower back (or do lower back on upper back day)

 

[alex7781]

Thank RJX.... yeah I have been thinking maybe I am overtraining for sometime now, this is just the way I have always done it and the way the BB magazines always list workouts, yeah I was one of those dumbasses that thought I just have too do what the pros do for it too work.....and until recently I thought they where natural.... it just broke my little heart..ha ha just kidding, it actually opened my eyes....and you wont believe this I have actually cut out at least one iso excercise from each group cause I wanted to focus on mass building excerises..... so if you could maybe suggest something to replace the iso movements I would be greatful...

 

[alex7781]

Hey I found this 5x5 routine on a site, looks fairly good, I think I would like too try it. Can I please get your opinion on it....thanks

 

[pullinbig]

Hey there PB and Tbolfist thanks for the replies, its certainly a prevledge too have you guys answer my questions.... here are my numbers.....not great I know, but I consider myself of average strength. And I can never keep a training partner, they always drop off after a few weeks so I havent maxed in a good while.

Bench Start 215 and work up too 230
squats start with 225 and work up to 250
Dead lifts: start with 245 and work up too 275

I currently weight about 212
estimate 15% BF ( I know this is a bit high I gained a good bit of weight (FAT)when we got to Afghanistan..
Since I dont fix my own food I cant really count Cals but I eat food meals 5 times per day at every meal I make sure too get a lean source of protein ( chicken breast, Sliced Turkey, friday is steak night so I make sure too get one.. and I always fill the rest of my plate with fruit and salad w/ lowfat dressing...I try to stay away from carbs from starches because I dont want too add too much BF, I do have a cup of oatmeal at breakfast and my mid morning meal.. and I have 4 50g protein shakes a day, one when I wake up, one in the mid afternoon, one before and one after my workout. ANd I supplement with Creatine, NO, Glutamine, Fish Oils, BCAA's, and a multi vitamin

Once again I know these arent great but they make me happy.. and I am sure I would be overjoyed if I could get stronger....One problem I have is I am in the military so I do have too run quite a bit, so its a bit harder for me to keep the muscle gains.

Hey PB I see you are from NC, I also live in NC..... AIRBORNE!!!!!!

Any advice is appreciated

you in goldsboro? if so you only 45 minutes from my gym

 

[alex7781]

Nah Ft Bragg..

 

[pullinbig]

about an hour away, cmon over and see us......

 

[alex7781]

Awesome man.....well I am in Afghanistan until next year sometime but if its cool with you I would like too stay in touch and I would certainly love too come by sometime, I could certainly use an experts help in my quest too gain strength, I am planning on going to Special Forces Assesment and Selection when I get home so any and all advice helps.......Hey PB what do you think about the 5x5 routine.....also I have scaled back my workout a little.....I do 4 sets for my major lift i.e Bench, squats, deadlifts....and the just 2 sets of everything else......and I am only working one body part a day....will continue with this for about 2 weeks then plan on starting the 5x5 program...so long as I get ya'lls blessing.. thanks for all the help guys

 

[pullinbig]

give it a shot and see how you repsond. come see us when you get state side