XBimmers X1   XBimmers X1
  XBimmers X1

Go Back   XBimmers | BMW X1 Forum > BIMMERPOST Universal Forums > Off-Topic Discussions Board > Health, Fitness, Martial Arts, and Nutrition

Post Reply
 
Thread Tools Search this Thread
      01-01-2016, 06:24 PM   #1
overcoil
Major General
3069
Rep
5,577
Posts

Drives: M235i 6spd
Join Date: Dec 2013
Location: Mid-Atlantic

iTrader: (0)

Changing wrkout for 2016 ?

Anyone trying to figure out a new routine for 2016?
What kind of changes ? Anyone dropping machines and just using free-weights and racks and pull-up bars?

I'm thinking about forgoing benching for dips, and focusing on running but still 3 days a week of resistance.
Curious what others are planning, and if anyone is dropping squats and deadlifts what will you replace them with ?
Appreciate 0
      01-01-2016, 08:26 PM   #2
dsad1
Colonel
1211
Rep
2,404
Posts

Drives: car
Join Date: Sep 2012
Location: United States

iTrader: (0)

Quote:
Originally Posted by ScottSinger View Post
Anyone trying to figure out a new routine for 2016?
What kind of changes ? Anyone dropping machines and just using free-weights and racks and pull-up bars?

I'm thinking about forgoing benching for dips, and focusing on running but still 3 days a week of resistance.
Curious what others are planning, and if anyone is dropping squats and deadlifts what will you replace them with ?
I wouldn't stop benching, just add dips to the routine. They both compliment each other well.
Appreciate 0
      01-01-2016, 08:56 PM   #3
///M Power-Belgium
General
///M Power-Belgium's Avatar
Belgium
62743
Rep
24,511
Posts

Drives: ///M3-E92-DCT Silverstone II
Join Date: Jul 2012
Location: Belgium

iTrader: (0)

Change routine every 3 months .
__________________
"MAX VERSTAPPEN" IS THE 2021+2022+2023 F1 WORLD CHAMPION - #UnLeashTheLion

BPM DEV-Tune & DCT Software-Tune & Servotronic & coding ///Alpine HID Angeleyes ///Oem.exhaust mod.
Appreciate 0
      01-03-2016, 10:37 AM   #4
overcoil
Major General
3069
Rep
5,577
Posts

Drives: M235i 6spd
Join Date: Dec 2013
Location: Mid-Atlantic

iTrader: (0)

O.K. I think I'll get in a bench session.

But for those that change routine every three-months, just curious if you would ever stop doing squats, deadlifts or benching for a 3-month period?
( I realize u can change routine without giving up anything, but just curious if dropping one of the key exercises for an extended time can be beneficial )
Appreciate 0
      01-03-2016, 11:18 AM   #5
///M Power-Belgium
General
///M Power-Belgium's Avatar
Belgium
62743
Rep
24,511
Posts

Drives: ///M3-E92-DCT Silverstone II
Join Date: Jul 2012
Location: Belgium

iTrader: (0)

Quote:
Originally Posted by ScottSinger View Post
O.K. I think I'll get in a bench session.

But for those that change routine every three-months, just curious if you would ever stop doing squats, deadlifts or benching for a 3-month period?
( I realize u can change routine without giving up anything, but just curious if dropping one of the key exercises for an extended time can be beneficial )
No not for squats .
But for leg day you can change the order of the exercises and you can go for super sets for a while..
Muscles have memory , so you need the unexpected for the shock workout and push the grow to a higher level.
Kinda surprise..
__________________
"MAX VERSTAPPEN" IS THE 2021+2022+2023 F1 WORLD CHAMPION - #UnLeashTheLion

BPM DEV-Tune & DCT Software-Tune & Servotronic & coding ///Alpine HID Angeleyes ///Oem.exhaust mod.
Appreciate 0
      01-03-2016, 11:22 AM   #6
1MOREMOD
-
1MOREMOD's Avatar
United_States
11815
Rep
23,187
Posts

Drives: Race car->
Join Date: Mar 2009
Location: check your mirrors

iTrader: (5)

I just started splitting quads and hamstrings up. Hoping more intensive focus on legs will help. Also quit doing powerlifting focus and am doing more focused reps like bodybuilder.
Appreciate 0
      01-03-2016, 12:00 PM   #7
Hooter
Banned
Australia
222
Rep
208
Posts

Drives: 335i
Join Date: Jan 2016
Location: Adelaide

iTrader: (0)

I've always varied my workouts. Usually over three week cycles. I get bored easily. Co animation of free weights and machines, focusing on different muscle sets. Sometimes maximum number of rep's, sometimes focusing on weights. Combining this with a good cardiovascular workout on a bike.
Appreciate 0
      01-03-2016, 12:33 PM   #8
djDori_C
Second Lieutenant
djDori_C's Avatar
Canada
110
Rep
277
Posts

Drives: E93 M3
Join Date: Nov 2015
Location: Toronto Ontario

iTrader: (0)

I've dropped all weights period... I've been doing plyometrics using my own body weight, as well as resistance bands to stay in shape... Going for that soccer player look lol... So far so good! Although I need to get back on track as I've lost focus over the holidays
Appreciate 0
      01-04-2016, 01:11 PM   #9
koreez88
Всем привет ;)
No_Country
144
Rep
3,358
Posts

Drives: Tesla
Join Date: Jan 2007
Location: USA

iTrader: (12)

Working on getting my bench up (my weakest lift). Started this in early December:

https://www.muscleandstrength.com/wo...orkout-program

Hopefully get 10-15lbs on top on my current 1rm (250lbs) upon finishing this. 275lbs by 2016 would be fantastic.

In 2015 I ran smolov jr for bench twice and got about 10lbs out of it each time, but Jesus, the volume in that program makes you feel sick.

Deloading on legs and doing simple squat 5x5 starting at about 75% of my old 5rm (315)and going up by 10lbs. Before deload I hit 365 for 1rm. Hoping to hit 4 plates by end of 2016.

For deadlift I am improvising by doing a 5x3 that follows same principle as 10x3 mentioned above. Starting at 365 and going up 10 lbs. Hopefully hit 5 plates in 2016.
Appreciate 0
      01-04-2016, 01:14 PM   #10
GOLFFRR
GOLFFRR's Avatar
10720
Rep
27,536
Posts

Drives: GOLFFRR cart
Join Date: Mar 2009
Location: we sell BMWs to "ALL" US states

iTrader: (4)

I started to sprint at least once a week at the local football field. I googled a couple various workouts involving sprinting and going to see how it goes. The first session was awesome the next few days after though wow so sore, but sticking with it
__________________

BEFORE YOU BUY YOUR NEXT BMW, EMAIL OUR GUY KOTE FIRST!
Kote M Sales:Kotem@bmwofcamarillo.com Cell:805-368-9101
vipfinance@bmwofcamarillo.com for warranties!
Appreciate 0
      01-04-2016, 01:22 PM   #11
kprocivic
Lieutenant Colonel
kprocivic's Avatar
808
Rep
1,575
Posts

Drives: ecoboost s to the t
Join Date: Apr 2014
Location: 92346

iTrader: (7)

I bought some kettleballs and look forward to implementing those in my routines. Im also going to try machines and natural body weight more. I have been using free weights for ten years, and honestly they have always got the job done, but i'm somewhat excited to see the results with this new approach.
__________________
2.0l ecosmackkaa
Appreciate 0
      01-04-2016, 01:28 PM   #12
BuzzE46
First Lieutenant
147
Rep
387
Posts

Drives: 2006 M3 E46
Join Date: Dec 2015
Location: New York

iTrader: (0)

I do more intensity and volume, like a bodybuilder workout when Feb. hits, my carb intake is much higher now.. In summer I carb load so I do less heavy compound movements and more isolation exercises for that individual muscle group... just always shock the muscle and give it your all.
Appreciate 0
      01-15-2016, 01:59 PM   #13
Signal513
Sarging 24/7
Signal513's Avatar
19
Rep
420
Posts

Drives: F80 M3, C300, Audi Q7
Join Date: Aug 2007
Location: Austin, TX

iTrader: (0)

Garage List
For me, I change-up about every 8-12 weeks, but whatever I do, I am making mountain biking a big part of my fitness schedule again this year. Havent had enough of it over the last couple of years.
__________________
Appreciate 0
      01-15-2016, 02:24 PM   #14
1MOREMOD
-
1MOREMOD's Avatar
United_States
11815
Rep
23,187
Posts

Drives: Race car->
Join Date: Mar 2009
Location: check your mirrors

iTrader: (5)

My higher rep lower weight form over mass plan is working in a way. Feel like I'm leaning out but my 1rm is definitely down a bunch. I feel like i have to live at Hugh weight or it goes away quickly.
Appreciate 0
      01-15-2016, 04:16 PM   #15
overcoil
Major General
3069
Rep
5,577
Posts

Drives: M235i 6spd
Join Date: Dec 2013
Location: Mid-Atlantic

iTrader: (0)

Quote:
Originally Posted by 1MOREMOD View Post
My higher rep lower weight form over mass plan is working in a way. Feel like I'm leaning out but my 1rm is definitely down a bunch. I feel like i have to live at Hugh weight or it goes away quickly.
No doubt if I don't lift huge I lose the maximum strength fast - like in three weeks, funny thing if I take off for two weeks I come back pretty strong.

But I worry about high rep wear & tear. It's really an art knowing the right reps the right weight and not getting excessive wear after a few decades.

Just read today (RunnersWorld) how marathoner Ryan Hall has wear from years of training - he stopped training.
Appreciate 0
      01-15-2016, 04:19 PM   #16
stranger
Captain
United Kingdom
235
Rep
982
Posts

Drives: BMW M3
Join Date: Sep 2014
Location: London

iTrader: (0)

Switched to my 6 day routine with pyramid sets

Been off for. 4 months due to injury and out on 20lbs
Appreciate 0
      01-16-2016, 01:28 PM   #17
UncleWede
Long Time Admirer, First Time Owner
UncleWede's Avatar
United_States
17877
Rep
9,376
Posts

Drives: G01 X3 M40i Dark Graphite
Join Date: Jun 2005
Location: Oxnard, CA

iTrader: (0)

Came back inside off the muscle beach. About 20* warmer.

Also started to slow down my reps. Take about 5 sec/rep. Same weight takes a lot more effort to do it slow
Appreciate 0
      01-16-2016, 02:13 PM   #18
kprocivic
Lieutenant Colonel
kprocivic's Avatar
808
Rep
1,575
Posts

Drives: ecoboost s to the t
Join Date: Apr 2014
Location: 92346

iTrader: (7)

Quote:
Originally Posted by UncleWede View Post
Came back inside off the muscle beach. About 20* warmer.

Also started to slow down my reps. Take about 5 sec/rep. Same weight takes a lot more effort to do it slow
Slow is key.
Appreciate 0
      01-19-2016, 01:25 PM   #19
Mr.SugarSkulls
Brigadier General
Mr.SugarSkulls's Avatar
No_Country
2889
Rep
3,247
Posts

Drives: BMW i8
Join Date: Apr 2013
Location: Long Beach, CA

iTrader: (0)

Garage List
2016 BMW F13 M6  [10.00]
Doing deficits now on deadlifts.

Trying to break the illustrious 500lb deadlift club- but stuck at 475.

Standing ontop of 3 45plates using 225 then 315. Tougher than I thought.

We'll see if I can get into the 500 lb club in February
__________________
I'm always sunny, hunny.
Appreciate 0
      01-19-2016, 01:31 PM   #20
1MOREMOD
-
1MOREMOD's Avatar
United_States
11815
Rep
23,187
Posts

Drives: Race car->
Join Date: Mar 2009
Location: check your mirrors

iTrader: (5)

It's tough I got stuck at 485 and haven't been back. Deficit will help. When you miss a lift is it off the floor or high with hips and lockout?
Appreciate 0
      01-19-2016, 01:39 PM   #21
UncleWede
Long Time Admirer, First Time Owner
UncleWede's Avatar
United_States
17877
Rep
9,376
Posts

Drives: G01 X3 M40i Dark Graphite
Join Date: Jun 2005
Location: Oxnard, CA

iTrader: (0)

I saw one of your escaped midges doing deadlifts at the gym yesterday. You didn't teach HIM not to drop the weight, repeatedly, on every set, until he finally packed up his short bag and left.
Appreciate 0
      01-19-2016, 01:43 PM   #22
Mr.SugarSkulls
Brigadier General
Mr.SugarSkulls's Avatar
No_Country
2889
Rep
3,247
Posts

Drives: BMW i8
Join Date: Apr 2013
Location: Long Beach, CA

iTrader: (0)

Garage List
2016 BMW F13 M6  [10.00]
Quote:
Originally Posted by 1MOREMOD
It's tough I got stuck at 485 and haven't been back. Deficit will help. When you miss a lift is it off the floor or high with hips and lockout?
It really is- I know it's all mental too right now, because I tried adding 5 lb weights each side to try to hit 485- and I just could NOT move the weight.

My problem is getting the weight past my knees right now, once it's above- I've never hitched a deadlift, that's when someone recommended I try deficits for a month. Swallow the pride for a few weeks, increment gradually doing deficits- then come back in 4 weeks and it should be easy pickings.
__________________
I'm always sunny, hunny.
Appreciate 0
Post Reply

Bookmarks

Thread Tools Search this Thread
Search this Thread:

Advanced Search

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off



All times are GMT -5. The time now is 04:33 PM.




xbimmers
Powered by vBulletin® Version 3.8.11
Copyright ©2000 - 2024, vBulletin Solutions Inc.
1Addicts.com, BIMMERPOST.com, E90Post.com, F30Post.com, M3Post.com, ZPost.com, 5Post.com, 6Post.com, 7Post.com, XBimmers.com logo and trademark are properties of BIMMERPOST