Shocking the body

[bigsiv]

So I've pretty much got my routines down now but the problem is I think my body is starting to adapt so I was hoping for some good tips on how to change up my routine not only to shock the body but to give me a bit of a kick up the ass in terms of motivation.

[bigsiv]

Just so we can use an example tonight is back training day this is what I will be doing:
Dead lifts, pull ups/chin ups, bent over bar bell, bent over dumbbell, good mornings.
All are 3 sets (except dreads these are 4) and with one warm up 2 working sets. My last exercise (whatever it is on that day) I will incorporate drop sets to finish me off.

Cheers for any help guys post your ideas!

[Zodiac82]

try maybe increasing ur sets to 5-6....add some explosive movements in there along with slooooooow negatives....u should really feel the burn on those....
try the rest pause method
if ur doing exercises in the same order try changin the order up...
there's a lot u can try good luck

[gearbox]

So I've pretty much got my routines down now but the problem is I think my body is starting to adapt so I was hoping for some good tips on how to change up my routine not only to shock the body but to give me a bit of a kick up the ass in terms of motivation.

read marcus HIT by dorian yates...I have changed my routine up for a out 4 weeks now and I am still very sore after each work out and I am not doing the same amount of weight either. I have to go lighter cause 1 min rest between sets kills me totally works though.
go read it. the title is learn how to train- high intensity training

[bigsiv]

Can't find that thread can you post a link please and keep the tips coming. Motivational ones would be good

[copaaz]

Dorian doesn't train 100% on every set. Only the last set is 100%. So the 1 min rest between sets shouldn't be killing you.

[bigsiv]

Yeah I have read that thread and watched the videos it's very good, jay cutler and jim Cordova are good ones as well.

Keep the tips coming guys this is not just for me but for everyone.

[gearbox]

Dorian doesn't train 100% on every set. Only the last set is 100%. So the 1 min rest between sets shouldn't be killing you.

What I mean by killing me is I am not able to do the same weight cause the lack of rest. Huge difference between 1 min and traditional 3 mins

[austinite]

What I mean by killing me is I am not able to do the same weight cause the lack of rest. Huge difference between 1 min and traditional 3 mins

Agree. I've been doing this and it is very intense. Love it tho.

[Zodiac82]

Agree. I've been doing this and it is very intense. Love it tho.

yeh it is pretty brutal....Austinite where u been hidin

[kingcali]

change up ur routine every 4 wks it works for me and keeps the body guessing..

ill do the dorian yates workout for 4 wks.. work out 3 days a wk with cardio on off days

then after 4 wks i will change to a 6 day split, workout 3 days then off 1 day, then back on 3 days and do 3-4 sets of 12 with drop sets also hitting two muscle groups per workout

it gives me a serious shock when i change after 4 wks.. ill mix up alot of diff things in the workouts also..

[bigsiv]

change up ur routine every 4 wks it works for me and keeps the body guessing..

ill do the dorian yates workout for 4 wks.. work out 3 days a wk with cardio on off days

then after 4 wks i will change to a 6 day split, workout 3 days then off 1 day, then back on 3 days and do 3-4 sets of 12 with drop sets also hitting two muscle groups per workout

it gives me a serious shock when i change after 4 wks.. ill mix up alot of diff things in the workouts also..

Sounds interesting what else do you mix up in the workouts?
Thanx for that post was good! Keep em coming

[kingcali]

say when im doing the 6 day split i will change up the days i do bis and tris... also i never do the same workouts during the week when hitting each muscle twice a week, i hit diff muscle groups

day1-monday- chest/bis/abs DB bench/ BB incline/pec dec
day2-tues- back/ tris
day3-wed- legs/shoulders/abs
day4-thurs- day off
day5-fri- chest/bis/abs
day6-sat- back/tris
day7-sun- legs/shoulders/abs

after about 2 wks or if my body is not as sore i will change up the bis and tris and the break the back down into lower and upper/ lats/ just focus on certain areas and hitem hard.. i do anything possible to change it up soon as i dont get sore

day1- chest/tris/abs decline bench/ high cable crossover/DB flys/
day2- upper back/bis
day3-shoulders/legs/abs
day4-off
day5-chest/BIS/abd
day6-lower back/TRIS
day7-shoulders/legs/abs

after a few months of this i started to not get as sore i would throw in drop sets or do 100 pulls up (wide, close, one had face me other opposite direction) on back days at end of workout or

100 push ups on chest day at end of workout... (wide, close, diamonds, med ball push ups)

[bigsiv]

Good post kingcali I like the push ups at the end to really destroy the muscle. Some good tips here guys
Has anyone got any good motivation tips for instance I might watch a quick Dorian, Cordova or Coleman vid to get me pumped before I train.
I use to watch Rocky before a boxing fight, might sound daft put really got me motivated!

[copaaz]

I never go beyond 4 consecutive "routines" for a given body part. I will either mix up the exercises all together or I'll switch to pre-exhausting the muscles before doing compound exercise.