Date: Fri, 12 Apr 2002 12:42:33 -0400
   From: watson@watsonmusic.com
Subject: Re: Creatine a Routine & Use of a Journal...Need Help

On 12 Apr 2002 at 7:17, Corey O'Bryan wrote:

> Ok I'm at my wits end.  I've been training for 6 yrs.
> & been competiting for a little over 3 yrs.  My major
> is Exercise Physiology & I'm looking to become a
> Strength & Conditioning Coach.  I want to specialize
> in strength in particular like Strongman, Highland
> Games, Powerlifting, etc.  I plan on being well
> rounded but I want that area to be my specialty or my
> greatest area of knowledge.  Right now I'm frustrated
> with the fact I can't make a routine on my own for
> even myself let alone for others.

How To Create A Routine:

1.  Figure out how often you want to work out.
2.  Figure out what things you want to work on.
3.  Write out a list of exercises that you like that will help you 
work on the things you want to work on.
4.  Decide on an approach to exercise selection (and split):  
   a)  work only on the things you want to work on with no assistance 
exercises.
   b)  only work on assistance exercises that target your weaknesses 
in the things you want to work on.
   c)  some sort of merger of the two.  For example, for several 
weeks (or some period) work on your weaknesses and then change 
exercises over time to the actual thing you're working on: step ups 
and lunges for a couple of weeks, front squats for a couple of weeks, 
then finally back squats for a couple of weeks.  OR a Westside type 
of approach where you work on the lift AND your weaknesses.
5.  Decide on an approach to rep and sets: wave loading, prilephin 
based sets/reps, yadda yadda yadda.
6.  A miracle occurs.
7.  Then follow your routine.

I can't believe that you've read Simmons and Bompa (and you should 
read Poliquin and Siff, too) and can't put this stuff together.

> On top of that fact I still don't understand how to
> use a journal or properly fill one out to suit your
> needs.  

Huh?  Just keep track of what exercises you're doing and what weights 
you're doing them with.  Keep track of how you feel and anything else 
you think important.  Every so often, check the numbers and see if 
you're getting weaker or stronger.  If you're getting weaker, change 
your routine or figure out why.

>  He [Bob Youngs] also states that
> he can help a person make gains by just looking at
> their volume. How???  I thought I understood his
> statement until I got into a debate with my Exercise
> Physiology Prof. who said that I'm not looking for
> volume.  Volume is for
> bodybuilders not powerlifters.  

There are two different issues here.  

Bob Youngs is saying that by looking at how many exercises and sets 
and reps people are doing per workout [i.e. what their volume IS], 
you can usually find ways to tweak it [their volume] so that they 
make better gains.

Your professor is saying that powerlifters don't do high volume 
training, which is true as far as it goes.  Most bodybuilders do 
train with higher volume than powerlifters, but an occasional high 
volume period is good for PLers, too.  

HTH.

Watson (the ninja of nice) Davis

Fri, 12 Apr 2002 09:35:50 -0700 (PDT)
From: Z X <bigrocklift@yahoo.com>
Subject: Re: Creatine a Routine & Use of a Journal...Need Help

One thing you need to remember about most of the
routines, is that they were all developed from
something else -- Art, science, Music, it all works
the same way ("If I have seen farther than others, it
is because I have stood on the shoulders of giants.") 
Personally, if I need to break a rut, I switch to a
program that includes a 20rep squat, and LOTS of
protein.  But, I train for strongman contests, and I
do well on high volume.  That is a personal
suggestion, nothing more.

Brad