Do you really rely on a template and the pre-set repetition and set ranges?

I've been a user of cookie cutter programs like Madcow 5x5 (which reaped phenomenal results) and Boris Sheiko's powerlifting program (helped me bench 115KG'S man!)

Anyway, my days of powerlifting is pretty much over and I'm fully into Olympic weightlifting now. What I've learned is the importance of fixing your weakest points. I thought long and hard about why Chinese training method.

First we'll go with our snatches and clean and jerks. Then on that day, if we're particularly crappy in a portion one lift, we'll do more of that portion with other supplementary work. Then we move to strength movements like clean pull (basically a deadlift with a triple extension) and squats and overhead push presses.

I find with this method, we almost eliminate bottlenecks and still manage to strengthen the entire body. This is also the method that Russians programmed which Westside Powerlifters have copied and implemented into powerlifting.

What's your take and opinion on programs and all that?

I began to think that sets and repetitions were bullshit about 6 months ago, and have since seen my numbers soar. Nowadays, if say I'm squatting, and I'm struggling at the 4th rep, I make a promise to myself to hit a 5th rep for the next set no matter how tough it becomes. If I struggle at the 2nd rep, I make a promise to hit a 3rd rep for the next set. If my mind says "Okay, enough" I say "One more final set, with ONE extra rep!"

In fact, my routine can look like this when logged;
160KG x 4

The improvements have been tremendous strength wise. Technique wise, I'm still fixing it, so .....that's another story.

How are you guys basing your training ?

It's just that many people are so caught up with the perfect routine, which doesn't exist. I'm just suggesting, that perhaps it's best to listen to one's body and lift according to what your body's saying. IF it's saying "I'm feeling strong" then hammer it with more weights and get some good rest and grow.

My goal's power and strength, but muscle growth does help assist in the chase. Of course I want to grow more muscle, and better my CNS at recruiting it.

You're doing it right, IMHO with the wrong mentality.
You get stronger, as a result of getting bigger. You get bigger, as a result of getting stronger.
It's connected. You don't have to get stronger, and then grow some size or vice versa. You're actually doing both.
I'm getting stronger, but I can maintain my weight. This is because of caloric intake control.


Western-Extremely concerned about the perfect routine. Constantly seeking the "best" rep range and weight in order to achieve their goals.

Chinese-Works more on the weaknesses to eliminate bottlenecks. Template may say A-B-C-D, but if there's an issue with "C", maybe "C" will be emphasized, or "F" will be implemented to assist with the proper execution of "C". In BB'ing terms;

Leg day maybe; Squat, Leg Extensions, Reverse back extensions, Leg press. But if the bodybuilder, finds himself wanting to work a bit more on the quads , he may incorporate front squats instead for a change. They can change change their exercises. Close to Westside Barbell's highly marketed methods.

NOLAH!
You know there are MANY countries where the lifters follow a routine like bodoh lidat.

THe Chinese concept has driven me to be more powerful. The difficulty level, is nothing you can imagine. It's a lot of mental fighting. After 1 hour your body just slows down, but my strength training part only comes in at a 1.30 hours in training. And that lasts for an hour. SO try to imagine how tough it is fighting just to go on.

Anyway, back to topic of whether routines are really that important, and if you guys do implement it.

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Added on March 23, 2009, 11:18 amOh and stretch....after you train. Isometric stretching for 10-15 minutes.

This post has been edited by pizzaboy: Mar 23 2009, 11:18 AM