Keep Your Workout from Haulting Your Gains

[Alex A]

Who here is guilty of running the same order of exercises through their workout time and time again?

Honestly guys... I think this is the most common mistake people make in all gyms by almost everyone.. (Ive been just as guilty as everyone.)


for example.. For Chest a typical routine is... bar or dumbell press, incline, then flies and dips..


Try the dips first, flies, incline and finish with some flat benching....

You get my point...do your routine backward.. or mix it up...

Hell for years i used to have this routine for every bodypart in the gym and i just did the same order of exercises and realized ..... when you go to the gym...you usually see the same people and they are doing the same thing.

Funny thing is ... ( not meaning to hate) but... 8 years later.. i see the same guys looking the same... if not ... a little pudgier... and almost no gains..

and here i am... same gym.. from fat to fit and more muscle.. this is one pic to prove it..

[RONJON]

Thats Inspiration!

[RalphMalph]

Good advice, and nice transformation

[blazer97]

Always enjoy reading your posts Alex.

[tkav1980]

alex i have a question. i am really not trying to be a smart ass here just pick your brain alittle. i train DC, the order of each exersice is the same every time. the variable is weight used or reps achieved constantly trying to progress. this system has given me wonderful results. now granted there are 3 different workouts for chest day and 3 for leg day. you method seems to be get in get moving and if the exercise you want to do is not available(because the equipment is being used) you leave it and do something else. also you, as per this thread change exercise order. now lets be realistic, your transformation is increadible so obviously your training system was well thought out and definately works. but how do you feel about DC and other systems built around progressive overload with little varience in actual exercise until overload cannot be achieved?

[SABAGOY]

My question is on the same line as Tkav i believe...

I use a lower volume/higher frequency workout split so i typically only use one exercise per body part...However i do usually hit them in the same order each workout like doing chest first, then shoulders, then tri's...do you think it would be beneficial to change the order around? Wouldnt that possibly hinder my gains by pre exhausting the smaller muscles before hitting the larger?

Thanks for all the great threads you have started lately!

[Flex2019]

I think a lot of people keep the same routine because switching the order of movements might make them use less weight on something like a press if it's at the end of a workout instead of the beginning. People need to get past that and realize that it's not necessarily the amount of weight used that dictates the effectiveness of a particular movement, and that changing things up can lead to great gains.

[Alex A]

In your case guys... your routines are working great.. dont change nothing! I surely would not!

Basically what i mean here is........if your getting great results then keep it the same.. if your motivated, growing, getting leaner, bigger and happy then heck no... ride it out..

Im talking mainly about the guys that you see day and day out that lift the same weights, in the same order, at the same time and get the same results... you see what i mean?

Personally i have made good progress on a higher volume approach which allows me variation in the variety of exercises to choose from when training a bodypart.. I learned this from Lee Priest...

Training with him was a marathon, each workout was different.. of course during our workouts i followed his lead and i realized we were always changing the order of our workout..

Lee is not only a genetic freak but has paid his dues in the gym.. competing as a teen and hes now 37 years old. This guy has amazing amount of muscle packed onto a rather small torso.

Not to get off the subject but i was training with him in 2002 when i first started competing and this style seemed to work great for my personality and my needs...

The reason i say that is.... Im a rather intense guy... when i walk into the gym, Im ready to start banging it out hard, with little rest and i want to get a lot of sets and variety in.. Just my style..

Those of you ... who have specific training styles that are working.. I give you credit.. you have found your nych... but you have to admitt. most guys in the gym dont have a very productive routine going ..

The bottom line i guess is ... for sure ... there is no one way to train and make progress.. good work to all you guys and i always respect your opinions..

[Thick1]

Two words, muscle confusion by varying routines or weights you are stimulating your muscles. By doing the same routine and weights your muscles are not being stimulated, just going thru the motions.

[KTT]

I read that in 6 wks your body uses 20% LESS fibers with the same ex, so exerxise variation is important.

[SABAGOY]

Originally Posted by KTT

I read that in 6 wks your body uses 20% LESS fibers with the same ex, so exerxise variation is important.

Do you recall where you read this or have a link to the article? I dont see how this would be the case of you are still progressing in weight and reps.

[pesty4077]

Personally, I like to change routines about every 8-12 weeks. Other then that I start to get bored. I am currently doing 4 days a week and heavy weights, moderate volume.

[kawasaki1]

Originally Posted by Alex A

Who here is guilty of running the same order of exercises through their workout time and time again?

Honestly guys... I think this is the most common mistake people make in all gyms by almost everyone.. (Ive been just as guilty as everyone.)


for example.. For Chest a typical routine is... bar or dumbell press, incline, then flies and dips..


Try the dips first, flies, incline and finish with some flat benching....

You get my point...do your routine backward.. or mix it up...

Hell for years i used to have this routine for every bodypart in the gym and i just did the same order of exercises and realized ..... when you go to the gym...you usually see the same people and they are doing the same thing.

Funny thing is ... ( not meaning to hate) but... 8 years later.. i see the same guys looking the same... if not ... a little pudgier... and almost no gains..

and here i am... same gym.. from fat to fit and more muscle.. this is one pic to prove it..

There is motivation right there!!

[Alex A]

Originally Posted by kawasaki1

There is motivation right there!!

Thank a lot.

I am motivated at my highest right now... And always enjoy sharing the passion..

My wife and kids mean the world to me..... but .... right now I feel I am in the best place as a bber... You have to make the gains when your body and mind tell you its time.. And then there are times that you go through the motions..

Im getting older.. each workout has to be very meaningful..