Shaking up the workout and the three staple exercises

[Driller]

So a common theme is changing your workout every 2 to 3 months to "shock" the muscles.

What about squats, deadlifts and benchpress though? Should these be kept in and if not, what do you do in their place, especially deadlifts?

[Smitters]

I've read that the staple five for a rounded workout are:

Deadlift

Bench

Squat

Plank

Pull-up

I reckon there are enough variations on each that you could make a pretty interesting workout that changes every time but is centred around those five.

[Driller]

OK but how do you vary a deadlift for eg?

[Hoofy]

Driller said:

OK but how do you vary a deadlift for eg?

Someone posted a month ago about a different type of deadlift where you keep the knees straight IIRC.

[didelydoo]

Driller said:

OK but how do you vary a deadlift for eg?

Romanian, from different heights, stiff leg, sumo, against bands, chains, snatch grip and so on.

[didelydoo]

And in answer to the origonal question- yes- keep deads, squats and bench in.

[Driller]

Thanks chaps, I'll have a look at those

[Smitters]

I've found this a pretty useful resource for when enthusiasm is waning or I want a new way of doing something:

http://www.bodybuilding.com/exercises/

[Driller]

Nice one, thanks.

[Hyper10]

Smitters said:

I've found this a pretty useful resource for when enthusiasm is waning or I want a new way of doing something:

http://www.bodybuilding.com/exercises/

I never heard of this site before, very good info for a novice like me
Thanks!

[goldblum]

didelydoo said:

Driller said:

OK but how do you vary a deadlift for eg?

Romanian, from different heights, stiff leg, sumo, against bands, chains, snatch grip and so on.

reps,rest,weight,sets,pre-exhaust,superset,pyramid,do them first/last/on different workouts etc


There's nearly 20 variations.

[GranderTransit]

goldblum said:

reps,rest,weight,sets,pre-exhaust,superset,pyramid,do them first/last/on different workouts etc

Exactly that. If what you are looking to do is develop strength then all you need is the major compound movements with variation is all those stated parameters.

To me the basics movements are:
Squat
Deadlift
Press (I am currently arguing with myself over which produces best athleticism.)
Pull (Would probably go for pull up)

Parameters to change are:
Order
Reps
Rest - between both reps and sets
Tempo
Frequency of sessions

Keep it simple and change one thing at a time. By the time you get through from start to finish, it'll be time to start again.

[Halb]

You just need something to cover the back, legs and shoulder girdle.

Press-ups, pull/chin-ups, barbell row, overhead press, squats, deadlifts, bench press, power cleans, power snatches, dips are all good. Many variations.

[996 sps]

Not disagreeing with any of you but you just can't bluff cross fit type training for shaking up the workout protocol.

[Driller]

What's cross fit type training?

[Halb]

Tough


I like the girls, but my fave is the Bear and this.

For Randy's I do Good Mornings-Overhead Press-Upright Row-Bent Over Row-Lunge-Thrusters-Straight Leg Deadlift.
Personally I use full range of movement not like some of the videos you will see on Youtube (hence me not linking them) for 6 rounds, 8 reps per exercise and 30 seconds (I time this so I am very strict) rest. For the bear it's 8 rounds with 5 reps and also 30 seconds rest.

[Driller]

Blimey that looks like a lot of hard work! That girl is incredible.

The bar behind the neck would definitely screw up my neck though.