Time for a routine change

**Homeguard** · 05-11-2006, 04:56 PM

Time for a routine change.

Was thinking of this routine.

What do you think?

- PRE-EXHAUST sets are a single high rep set of around 40 reps to complete failure.

- TRIPLE DROP-SETS are single, prolonged sets where the weight is reduced when you reach failure allowing you to complete further reps. Start heavy with a weight that allows 6-8 reps, reduce the weight when you are unable to perform any further reps, go to failure again and reduce the weight for a final time. You are aiming to complete 6-8 reps on each of the drops.

- STRAIGHT SETS are traditional sets of 8-10 reps. Again taken to failure.

The programme is split as follows:
Monday - Chest
Tuesday - Quads/Hams/Calves
Wednesday - Rest
Thursday - Shoulders/Triceps
Friday - Back/Traps
Saturday - Rest
Sunday - Rest

Monday (Chest)
Set 1. Incline Dumbbell Flyes. Pre-exhaust.
Set 2. Incline Dumbbell Flyes. Triple Drop-set.
Set 3. Bench Press. Straight Set
Set 4. Bench Press. Triple Drop Set.

Tuesday (Legs)
Set 1. Leg Extension. Pre-exhaust.
Set 2. Leg Extension. Triple Drop-set.
Set 3. Back Squat. Straight Set.
Set 4. Hamstring Curl. Pre-exhaust.
Set 5. Hamstring Curl. Triple Drop-set.
Set 6. Stiff Legged Deadlift. Straight Set
Set 7. Calf Raise. Triple Drop-set

Thursday (Shoulders/Triceps)
Set 1. Side Laterals. Pre-exhaust.
Set 2. Side Laterals. Triple Drop-set
Set 3. Seated Dumbbell Press. Straight Set
Set 4. Seated Dumbbell Press. Triple Drop-set
Set 5. Cable pushdowns. Triple Drop-set

Friday (Back/Biceps)
Set 1. Dumbbell Pullovers. Pre-exhaust
Set 2. Dumbbell pullovers. Triple Drop-set
Set 3. Wide-grip Pulldowns. Straight Set
Set 4. Wide-grip Pulldowns. Triple Drop-set
Set 5. Deadlift. Straight Set
Set 6. Hammer Curls. Triple Drop-set

Critical comments welcome

Cheers

**Homeguard** · 05-12-2006, 12:43 AM

Anybody ??

**matt4862** · 05-12-2006, 12:58 AM

thanks

**Warrior** · 05-12-2006, 01:04 AM

Looks interesting - I'd like to hear how well it pans out. If form is kept strict, this should be pretty painful too

You are only doing hammer curls for biceps? Might work - but if you wanted one movement for biceps I would go with some barbell curls... and the forearms will get plenty of action on the other stuff.

Keep in mind to - when you do a high rep set (like 40 reps) you can typically bounce back to really low reps (<5) easier than mid-range reps (12-15)...

**Homeguard** · 05-12-2006, 01:05 AM

Hi mate,

More of a hardening approach really with some lean growth an obvious bonus.

I am 245lbs/13%bf. (all on my waist it seems)

Warrior, I like the muscular pain one gets with a good outine.

Cheers for comments guys

**Homeguard** · 05-24-2006, 03:49 AM

Warrior

Been doing the routine for two weeks and (believe it or not) I have noticed a physical/anatomical difference. (growth in delts, possible due to pumped all the time)

As for the pain, it is really there everyday. The pump I'm getting to also physically hurts. Grrreat!!!!

The hardest bit is doing legs to failure on squats during leg day (pukesville) !!!!

**Warrior** · 05-24-2006, 04:12 AM

I always find shoulders respond really well to the increased time under tension with a routine like that (like your triple drop sets) - as well as Holistic and EDT style training using giant sets. As well as biceps and forearms - the best way for me to get a real deep soreness. Triceps fail too quickly... back and chest need to be conditioned first - then they hang in there... but still fail faster then delts, biceps or triceps. It probably has something to do with a more oxidative fiber make up from being recruited frequently during the day..

BTW - I hear ya on those high intensity/volume leg days...

What kind of rest intervals are you usnig between the sets?

**Homeguard** · 05-24-2006, 04:16 AM

Rest interval between sets is around the 5-10 minute range.

Thats not between the pre-exhaust and triple set though, thats 5minute max.

**Warrior** · 05-24-2006, 04:24 AM

Originally Posted by Homeguard

Rest interval between sets is around the 5-10 minute range.

Thats not between the pre-exhaust and triple set though, thats 5minute max.

Is the pump that great? 5-10 minutes seems too long... I would say 2 minutes tops - get in, kill them, get out. Less than 2 minutes might be harder to do but the old Holistic approach would have you doing all that without any rest... bouncing between high, medium and low reps for what can lead up to around 100 reps before the "set" is terminated. Those are killer pumps when it's all said and done.

The real result of this can be seen in a few more weeks - then you can see if the muscles are getting stronger, handling greater loads for the same work.

**Homeguard** · 05-24-2006, 06:24 AM

TWO MINUTES !!!!!

I can hardly move after a triple set for two minutes

Will drop the rest interval though and see how it goes. If need be I could drop the weight slightly to increase the intensity. What ya think?

Cheers for input mate

**Warrior** · 05-24-2006, 09:50 AM

If your arms are too pumped then just keep it where it is... I guess I'd have to try this to really get the idea of it

But you'll really know in a few more weeks how much this pays off by any change in strength (keep track of the weights you used) or increase in girth (get some measurements now).

If you can get away with progressively decreasing the rest intervals week-to-week... that would also translate to a performance gain - sometimes you don't need more weights... you just need to do the same work in less time.

Eat and sleep well too