Maintaining size and strength

[Jake LaMotta]

I have been doing this routine for a few weeks now and really enjoy it. I'm working a body part once per week. My question is, is this routine good for just MAINTAINING size and strength? I'm not looking to add any size or strength, I'm just looking to MAINTAIN the size and strength I already have. Is this routine good for that?

Here it is:

*3 days a week weightlifting routine (Mon, Weds, Fri), ALL SETS TO FAILURE with a 3 minute rest between sets. I do all exercises with reps of 8-10 keeping the same weight each set with a weight that I can do atleast 8 but can't do for more than 10. I progress the weights when I can do all sets with 10 reps. By the way, I'm doing NO cardio at this time and pretty much have a bulking diet.

Day 1 Mon.

1. Overhand rows to chest (to take lats out of it) 4x8-10 (as seen here: Barbell Rear Delt Row ) but I do them with 2 dumbbells instead of a barbell
2. Wide grip lat pulldowns 4x8-10
3. Seated dumbbell bicep curls 3x8-10

Day 2 Weds.

1. Hack squat machine 4x8-10
2. Lying leg curls 4x8-10
3. Standing calve raises 4x8-10

Day 3 Fri.

1. Flat dumbbell bench press 4x8-10
2. Low incline dumbbell bench press 3x8-10
3. Side dumbbell lateral raises 4x8-10
4. Tricep pushdowns 3x8-10

Like I said, I'm just looking to maintain the size and strength I have. If I happen to get bigger and stronger...than that's a bonus.

 

[Jake LaMotta]

You guys are usually VERY helpful in critiquing workout routines. I've been doing this for a few weeks with good results. I just want to see if you guys could critique this for me (sets, reps, etc.). Keep in mind, I'm just looking to maintain the size and strength I have. If I happen to get bigger and stronger...than that's a plus.

 

[tenny]

is it working for you????

 

[Jake LaMotta]

is it working for you????

Yes. But I wanted to know what you fellas thought of it.

 

[tenny]

but why would you THINK that you would lose
size and strength????

 

[Jake LaMotta]

but why would you THINK that you would lose
size and strength????

Where did I say that? I don't think I would LOSE size and strength with this routine but seeing that even though I'm using high intenity, I'm only working a body part once a week with low volume so therefore I don't think this routine is optimal for gaining size or strength. That's why I said my goal is jto ust MAINTAIN the size and strength I got (6' 270 VERY thick).

The funny thing is...I actually HAVE gained size and strength with this routine. tenny what do you think of the set up of this routine?

 

[packing_it_on]

I don't understand what you're asking.. Maintaining size and strength indefinitely? Post cycle?

 

[tenny]

Where did I say that? I don't think I would LOSE size and strength with this routine but seeing that even though I'm using high intenity, I'm only working a body part once a week with low volume so therefore I don't think this routine is optimal for gaining size or strength. That's why I said my goal is jto ust MAINTAIN the size and strength I got (6' 270 VERY thick).

The funny thing is...I actually HAVE gained size and strength with this routine. tenny what do you think of the set up of this routine?

i mean......you said..."is this good to MAINTAIN??"

so WHY!!!....would you think that you would LOSE otherwise???

 

[Jake LaMotta]

i mean......you said..."is this good to MAINTAIN??"

so WHY!!!....would you think that you would LOSE otherwise???

I'm confused.

Right now I'm 6' 270 VERY thick with some body fat but definitely jacked. With this routine working a body part only once a week with low volume I don't expect to get to 290. But I also don't think I will lose muscle and drop down to 220. I am hoping to at the very least maintain the thickness I have and stay at 270. If I get bigger and stronger...GREAT. That's gravy. An extra bonus if you will.

Do you honestly think I can continuously add size and strength with this routine? tenny you also never answered my question...what do you think of the set up of this routine? I have read some of your previous posts and highly respect your opinion and would love to see what you think.

 

[packing_it_on]

How did you get to 270lbs without being able to answer this for yourself? I'm not being a dick here, question is vague is all.

I don't mean to jack your thread, but i'm kinda curious how many people are into training each body part once a week. I've always felt it isn't enough for me..

 

[trenjin]

I have been doing this routine for a few weeks now and really enjoy it. I'm working a body part once per week. My question is, is this routine good for just MAINTAINING size and strength? I'm not looking to add any size or strength, I'm just looking to MAINTAIN the size and strength I already have. Is this routine good for that?

Here it is:

*3 days a week weightlifting routine (Mon, Weds, Fri) with a 3 minute rest between sets. I do all exercises with reps of 8-10 keeping the same weight each set with a weight that I can do atleast 8 but can't do for more than 10. I progress the weights when I can do all sets with 10 reps. By the way, I'm doing NO cardio at this time and pretty much have a bulking diet.

Day 1 Mon.

1. Overhand rows to chest (to take lats out of it) 4x8-10 (as seen here: Barbell Rear Delt Row ) but I do them with 2 dumbbells instead of a barbell
2. Wide grip lat pulldowns 4x8-10
3. Seated dumbbell bicep curls 3x8-10

Day 2 Weds.

1. Hack squat machine 4x8-10
2. Lying leg curls 4x8-10
3. Standing calve raises 4x8-10

Day 3 Fri.

1. Flat dumbbell bench press 4x8-10
2. Low incline dumbbell bench press 3x8-10
3. Side dumbbell lateral raises 4x8-10
4. Tricep pushdowns 3x8-10

Like I said, I'm just looking to maintain the size and strength I have. If I happen to get bigger and stronger...than that's a bonus.

For someone that is 270 this is the least amount of volume I have EVER seen. You must have some crazy amount of intensity or i don't know this is just crazy low.

 

[Jake LaMotta]

I don't understand what you're asking.. Maintaining size and strength indefinitely? Post cycle?

No not post cycle. I'm on TRT 200 mg test a week and 3 IUs of HGH a night.

 

[Jake LaMotta]

OK I'll simplify this. Forget I said anything about maintaining. tenny and crew, what do you think of the set up of my routine (sets, reps, etc.)?

 

[Jake LaMotta]

For someone that is 270 this is the least amount of volume I have EVER seen. You must have some crazy amount of intensity or i don't know this is just crazy low.

I do all sets with a weight that I will reach failure between 8-10 reps.

 

[ballennonstop]

I think people are hesitant to respond because they don't want to get flamed (especially when it's a topic like this when we have many pro BB's and trainers on this board). I've noticed a lot of guys wait for a ridiculous response from a newbie so they can blow him up instead of actually helping you out. Also, many guys also respond to a question by asking a question themselves. I'll go out on a limb to offer my insight...

I understand what you're asking Jake but I dunno this is super low volume. It doesn't look bad to me but it's not what I would do. I have never done a split with such little exercises per body part so I can't speak from experience, but if I were you I would tweak it a little.

For shoulders you're only doing 4 sets of laterals per week? Are you doing these same exercises week in week out? I would alternate in Arnold Presses, WG Upright Rows, Military Presses, etc.

Bi's and Tri's don't need much volume so that looks okay. I would do standing heavy curls instead of seated db curls but that's just me. I like doing dips especially when Im doing a chest/tri split.

I don't see deadlifts, pullups, heavy bb bent-over rows (db rows are similar but not the same to me). Pulldowns can be used to substitute for pullups so we'll let that slide. I would do:

Monday:
Deads 3 x 10
BO Rows 3 x 8
Weighted Pullups 3 x 10
Standing BB Curls 4 x 8

Wednesday:
Same as above-maybe occassionally substitute bb squats, lunges.

Friday:
Incline DB Presses 3 x 10
Weighted Dips 3 x 10
Arnold Presses 3 x10
Close Grip BP 3 x 10

Like I said, I'm no guru so take it for what it's worth. Let's hear it flamers

 

[Jake LaMotta]

I think people are hesitant to respond because they don't want to get flamed (especially when it's a topic like this when we have many pro BB's and trainers on this board). I've noticed a lot of guys wait for a ridiculous response from a newbie so they can blow him up instead of actually helping you out. Also, many guys also respond to a question by asking a question themselves. I'll go out on a limb to offer my insight...

I understand what you're asking Jake but I dunno this is super low volume. It doesn't look bad to me but it's not what I would do. I have never done a split with such little exercises per body part so I can't speak from experience, but if I were you I would tweak it a little.

For shoulders you're only doing 4 sets of laterals per week? Are you doing these same exercises week in week out? I would alternate in Arnold Presses, WG Upright Rows, Military Presses, etc.

Bi's and Tri's don't need much volume so that looks okay. I would do standing heavy curls instead of seated db curls but that's just me. I like doing dips especially when Im doing a chest/tri split.

I don't see deadlifts, pullups, heavy bb bent-over rows (db rows are similar but not the same to me). Pulldowns can be used to substitute for pullups so we'll let that slide. I would do:

Monday:
Deads 3 x 10
BO Rows 3 x 8
Weighted Pullups 3 x 10
Standing BB Curls 4 x 8

Wednesday:
Same as above-maybe occassionally substitute bb squats, lunges.

Friday:
Incline DB Presses 3 x 10
Weighted Dips 3 x 10
Arnold Presses 3 x10
Close Grip BP 3 x 10

Like I said, I'm no guru so take it for what it's worth. Let's hear it flamers

Can't do deads due to a previous lower back injury.

 

[tenny]

as long as intensity is high
and your getting enough cals

you can train anyway you want
and pretty much NOT lose size and strength

INTENSITY is the key here

 

[UGAthlete]

If I may, I think what Tenny is getting at:

(like he kinda said) if meeting you calories for maintenance, and you're exercising enough to stimulate you body to maintain that muscle with your maintenance calories, you shouldn't lose much, if anything.

I think what Jake is asking: do you all think that his routine is enough to stimulate his body to maintain that mass; assuming he is meeting his caloric requirements.

 

[tenny]

If I may, I think what Tenny is getting at:

(like he kinda said) if meeting you calories for maintenance, and you're exercising enough to stimulate you body to maintain that muscle with your maintenance calories, you shouldn't lose much, if anything.

I think what Jake is asking: do you all think that his routine is enough to stimulate his body to maintain that mass; assuming he is meeting his caloric requirements.

YES!!!

if intensity remains high

start slacking around
and so will your physque

 

[myosaurus]

I feel the routine is pretty sound... not a lot of volume and very recovery oriented. I think these abbreviated routines with goal of maintaining is a good idea before making another push. you definitey can't push all out forever and expect to gain continuously.