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  1. #1
    Join Date
    Apr 2011
    Posts
    65

    Default New Routine questions

    Hey folks I'm experimenting with a new routine and just looking for some answers to a few questions. Here's the routine I'm experimenting with: I do 15 rounds in a reverse ladder protocol. In other words in round 1 I do 15 reps of each exercise, in round 2 I do 14 reps of each exercise and so on. I begin with snatches. 15 per arm back to back. That's the first routine With no rest I proceed over to my TAPS pull up bar and I squat down, roll backwards onto my back, rock forward back onto my feet, jump my feet back into a pushup position, do one pushup, jump my feet back to my hands, stand up and do one pull up. All of that equals one rep and I do all of that for a total of 15 reps. All of that is the second routine and both the Snatch routine and that routine equals round 1. After round one I immediately proceed on to round 2 and do 14 reps of the snatche routine and the routine I just described. I continue on with as little rest as possible all the way down to round 15 when I do only one rep of everything.

    So here is my question: Will a training routine like this lend more to strength, endurance or both equally. When I figured up the number of reps I was doing in this routine it came out to a whopping 120 reps!! That's 120 snatches, 120 pushups, and 120 pullups! Funny thing is I am not in total muscular agony the next day which makes me wonder what affect a routine like this will have on my body. I'm not looking to get huge, Neither do I want to be a skinny little weakling. I'm looking to maintain a lean athletic build and build great strength as well. No unnecessary bulk. I know for a fact if I tried to do even just 100 pullups by doing, say, 10 sets of 10 I couldn't do it with out REALLY making myself sore which is why I'm confused as to how my other routine works. I know I am only doing one rep at a time, but the total number of reps is still crazy!! Any information that will help me better understand muscular growth in regards to this type of training would be greatly appreciated!!

  2. #2
    305pelusa Guest

    Default

    Strength is gained when you keep the reps low. 3-5 reps is about right. I've found you can go to 10 reps, top.

    If you can manage 120 reps of an exercise during a workout session, it's because the exercise is easy enough for you to allow it. Thus, it will BARELY increase your strength.

    It will be AMAZING for your stamina though! If you want to build a bit of both, prob. 15 reps per exercise, per session is about right. Another option is having a session on Max strength a week, and another on endurance..

    So yeah, answering your questions. It will not build maximal strength. It will build very good endurance, and conditioning.
    Muscular growth occurs mostly with very high weights, and high volume. The Bear is an awesome example.
    You do a set of 5 reps with a certain weight. Then you lower it by 10%, and do another fiver. Then, go to 80% of the first weight, and do sets of that 80% (sets of five, of course), with 60-90 secs of rest between sets, to failure.

    Why does it work? Each set is very good for building strength. By reducing the poundage a bit, you'r able to increase the volume by a lot. This will fatigue the muscles as well, which adds more muscle growth. Note that diet is 80% of gaining muscle. You can have a routine focused more on endurance (like yours), but if you eat A LOT, you will add a lot more muscle than a routine focused on max strength, but without eating like a monster.
    When it comes to pyramids, if the reps are going above 8, don't expect A LOT of muscle growth. Pick a more difficult exercise/KB, to bring the reps down, and do less reps in your reverse ladder if u want to increase the strength gained.
    Last edited by 305pelusa; 04-02-2011 at 10:31 AM.

  3. #3
    Join Date
    Apr 2011
    Posts
    65

    Default

    Thanks so much for the reply Pelusa! That definitely helps me better understand my routine goals. The biggest concern I had with this routine was that it might be sabotaging my strength goals in that I am already following the ETK ladder protocol twice a week and I am doing weighted KB pull-ups paired with Military presses. I experimented with this other routine that I wrote about in my first post and found that I could do a WHOLE lot more pull-ups and get an INCREDIBLE conditioning workout in the process. I was just worried that the routine might start adding alot of size to my frame which I do NOT want. Based on your information, would it be an accurate assumption for me to make that if I do this routine in addition to my strength routines I will not be sabotaging my strength development? I do not want my physical training to be, metaphorically speaking, "peeing in the wind." I want to build upon my goals not sabotage my gains. Thanks again for any replies!!

  4. #4
    305pelusa Guest

    Default

    Quote Originally Posted by bballerkbeller View Post
    Thanks so much for the reply Pelusa! That definitely helps me better understand my routine goals. The biggest concern I had with this routine was that it might be sabotaging my strength goals in that I am already following the ETK ladder protocol twice a week and I am doing weighted KB pull-ups paired with Military presses. I experimented with this other routine that I wrote about in my first post and found that I could do a WHOLE lot more pull-ups and get an INCREDIBLE conditioning workout in the process. I was just worried that the routine might start adding alot of size to my frame which I do NOT want. Based on your information, would it be an accurate assumption for me to make that if I do this routine in addition to my strength routines I will not be sabotaging my strength development? I do not want my physical training to be, metaphorically speaking, "peeing in the wind." I want to build upon my goals not sabotage my gains. Thanks again for any replies!!
    The way I understand this is that you have another max strength routine already (from now on, diffirenciate strengths by saying either "max strength", "endurance strength", or "explosive strength" so people know what strength you are talking about; just a small tip for the forums
    And, you wanted to add this conditioning one.

    So, first off, THIS routine you posted will not give much bulk. It will burn fat, and maybe slap a bit of meat, but nowhere near what people get from barbells, bodybuilding, etc. I don't know about your other strength routine though. If your weighted Pull-ups and MPs are in a rep scheme of 7-10 reps per set, it WILL add a decent amount of bulk (again, it ALL depends on your diet, and your genes. It's impossible for me to tell. This is just coming from experience and guidelines). Bringing the reps down to lower than 5 would make it a lot more max-strength-focused, with less bulk (then again, it ALL depends on the individual).

    What happens when combined? Will doing this make you do worse on the other, and vice-versa (hopefully, thats what you'r asking for!)?
    I would NOT think so. Since they develop different strength attributes, they don't overlap as much. The push-ups for high reps will probably have very little problem with the tough MPs.

    The thing that I could see a problem with are the Pull-ups. Keep the sessions under 3, if you have high-rep moves involved (2 ETK ladders, one of the routines above), and add a fourth reverse ladder without the pull-ups for stamina. If you are new to exercising, I recommend you follow these humble guidelines. If you have been working out for a long time, I recommend you don't follow what I'm saying, and experiment yourself. YOU know your body better than I do.

    One last thing, as a side note, is that if you want to increase your endurance, you could focus on Push-ups, the swings, and some high-rep leg exercise and core exercise. Running is an option, for instance. You already do Weighted Pull-ups once a week. There's no question that doing THIS routine as well will make your hard Pull-ups suffer a bit. Then again, it would add very good endurance to your pulling muscles too. It's all very dependent on your goals, diet, etc. Too many factors to consider.
    Good luck!
    Last edited by 305pelusa; 04-02-2011 at 01:19 PM.

  5. #5
    Join Date
    Apr 2011
    Posts
    65

    Default

    Once again thanks so much for your help and advice pelusa! I can't tell you how great it is to be able to discuss these kinds of things with experienced professionals such as yourself. I have indeed been training and "working out" for years which, in a way, is kind of embarrassing for me to say since I still have a hard time understanding all of the little idiosyncracies of muscle growth and the development of strength, whether it be max strength, strength endurance, or explosive strength (thanks for the tip by the way!). However, since being introduced to Kettlebell training and reading the great wealth of material that Dragon Door provides I have learned and continue to learn SO much that has really helped change my training habits and athletic goals. I really appreciate your replies and will definitely begin putting a few of your suggestions into practice and see what happens. Thanks and God bless!!

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