I think it's time i "surprise" my muscles...?!


Question: I think it's time i "surprise" my muscles!.!.!.!?
like i heard if u switch up routines it surprises muscles and makes um grow even more!.!.!.so what do u do like switch to lower reps higher weights one day next workout same muscles (like the week after) go high reps low weight !.!.!.how does this really workWww@Answer-Health@Com


Answers:
I gotta hit the gym ill edit this one later so dont pick a best answer yet! (i got this one)

Ok prepare for a long one!.!.!.

Ok well there are plenty of ways to switch it up to really get some new muscle growth!. After doing something for too long your body easily adapts to it and you make no progress!. Really wish someone had told this to me back in the day!. After about 1 years lifting my progress wasent all that impressive!. It wasen't till later I figured out what the hell I was doing!.

First thing I learned was you have to strive to add weight!. No matter what you have to add weight!. If your not pushing yourself and just doing 3 sets of 10 your progress will SUCKKKK!.

So after that I learned to work my ******* *** off and made some decent gains!. Then oh **** it was horrible plataue time!.
Then I learned your body needs rest!. So I took a week off lifting(******* hard to do if you love lifting)!. Ok I started making some progress again for a little while!. Then BAM im stuck again!. Alright this is where I got stuck for WAYYY too long!.

SO I learned need to switch up your routine after that!. I changed up that 3x10 bullshit but to slightly different reps!. But problem was I didnt change much exercises!. The rep variance did help me progress a bit!. And when I platued I would take a week off!. I did OK on this but nothing special!.

I think it was sophmore year at this point where I started doing soem crazy **** that finally got me some decent gains!. I did a squat routine that was heavy squating 4 days a week and the rep range varied each workout!. 50 pounds on my squat in 4 weeks!. So I learned a big change in volume can really help you put on strength and mass in short periods of time!.

Same thing happened with my deadlif tnot that long after!. I was hammering deadlifts once a week but I was doing about 16 sets of them!. All sets were sets of 3!. And my deadlift went up 50 pounds in the matter of a few monthes!.

People always say take a week off blah blah if your feeling ebat down form hard training!. Well I learned that ******* never did **** for me!. What did work was still working out but going light with low volume to my body a chance to recover!.

Soon I learned a lot about varying rep ranges and switching exercises!. This helped my bench and arm growth like ******* crazy!.

I am sure I have mentioned these type of things before but!.!.!.

week 1
Barbell Curl 3x7 hard but not to failure
Hammer Curl 3x12
Wide Grip Preacher curls 3x15

week 2
Barbell Curl 3x7 heavyer should be ******* close as hell to failure
Hammer Curl 3x10 heavyer
Wide Grip Preacher curls 3x12 heavyer

week 3
Barbell Curl 3x6 heavyer all out sets
Hammer Curl 3x8 heavyer
Wide Grip Preacher curls 3x10 heavyer

week 4
light biceps 4-5 light sets of dumbell curls 1-2 sets hammers

Next 4 week cycle youd switch the exercises!. But you don't want them to be much different!. A small change will help you inasanely!.
like swapping barbell for wide grip barbell curls
hammer curls to incline hammer curls
wide grip preacher to close grip preacher!.

Same kind of **** for triceps!. I know you don't give a **** about this!. But for me switching it like this cycling the rep ranges and exercises like this made my barbell curls go from 135x6-7 to 155x9 over the coase of like 2 years!. That may not sound like much But barbell curls is not one of those lifts that goes up fast!. And I don't know how many people you see normally lifting that much in those exercises!. Same thing with skull crushers for me, from 135x3 to 150x9!.

So as you see varying the rep ranges and exercises can really shock your body into great gains!.

Ok now lets get a little more complicated!. Bench has always been a nemisis of mine!. I have pretty long arms and always been a good deadlifter but have always had a terrible bench press!. This is how varying rep ranges worked great for me to get some bench gains

week 1 bench, incline, close grip bench, 2x10 each exercise
week 2 same exercises but add weight 2x10
week 3 same exercises now add weight and drop to 2x8
week 4 at my level i learned i need rest or i make no gains and get sick so I would do some like dumbell bench maybe 5 sets or so and call it a day
week 5 same exercises 2x8 add weight
week 6 same exercises 2x5 add some weight but not too much, leave some in the tank
week 7 same exercises 2x5 add weight
week 8 light week
week 9 2x5 add weight these should be damn hard
week 10 2x3 add weight
week 11 2x3 add weight your deifnitly hitting personal records at this point
week 12 light
week 13 2x2 most likely with your old max
week 14 2x2 add more weight
week 15 1x1 new max

Next cycle I would chance incline and close grip to diff exercises!. The varying rep ranges over an entire cycle can give you some impressive gains!. I know at your level you probably don't have the patience to go through weeks and weeks of a cycle before hitting your prs though!. But it shows how varying yoru rep ranges can really effect you!.

Ok now lets go voer a few things

When do you switch it up!?
Well are you making improvements in quite a few lifts form week to week!? If your not then thigns need to change!. I would hit some lighter weight for a week(not overly light, but not to filure obviously) Change some exercises, but like I said before they don't need to be huge changes!. Small changes will help a lot!. Try to add weight each workout, this is where I like changing your rep ranges!. Add weight and hit a lower rep range if you have to!. Once you get so high you are only getting a few reps then you are most liekly hitting prs!. If you feel beat up after weeks and weeks of training LISTEN TO YOUR BODY!. I cannot say how many times I have ended out very sick for just not listening to myself!. I got ******* SHINGLES once, that is an old persons disease!. Take your easy week before you get sick as hell!. At your level you wont need them like every 4-5th week like i do!. But maybe every 8-12 weeks you may need to take it lighter for a week to let your body recover well!.


Highlights
- switch it up when your not making progress
- varying rep ranges is important
- vary exercises but the change could be as simple as grip
- listen to your body and let it recver when you need to(DO IT)
- if making progress always keep going
- work your ******* *** off to add weight
- keep eating lots of calories you will make this 10x easyer


LOL that was long!. Even I don't want to read it!. If I was a good writer maybe I could write some lifting articles someday!.!.!.Www@Answer-Health@Com

after you tear your muscles, they rebuild to be able to do w/e made them tear, so if you keep doing the same exercise they don't tear anymore and you wont progress

you're supposed to switch exercises every few workouts, some people say every month/every 2 weeks/some famous person said they switched every workout, but w/e as long as you don't do the same thing for a while

I do it every month, but I think as long as you keep upping the weight and aren't hitting a plateau, youre goodWww@Answer-Health@Com

once your muscles reach their peak you have to switch up the exercises!. I do shorter reps with heavier weights and when on a machine I will come up half way opposed to using the full range of motion!.Www@Answer-Health@Com

your muscles will pop out of a cake and say Hey Stallion SURPRISE!.LOL
hi darling!.Www@Answer-Health@Com

yeah if you repeatedly worked on the same muscle they would have no time to recoverWww@Answer-Health@Com

Like going to a personal trainer!.!. no two sessions are identical!.

Lmfao at Boogie!.!. lol ol ol~!Www@Answer-Health@Com





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