Strict by the book program, or wing it?

GuitarJerry
GuitarJerry Posts: 6,102 Member
edited December 2024 in Fitness and Exercise
Which are you?

When you go to the gym, do you have a very specific game plan, with weight and reps and sets already known, or do you just kind of walk in and say, "I feel like working my back today"?

I am very strict with my program. It's all written down and I follow it to a tee. If it says deadlift 315 @ 5x5, that's what I do, even if I could do 400. I enjoy the slow progress with just very slowly increasing weight week over week and sticking to a strict program. I do think that sometimes, this limits my growth. However, for the most part, it keeps me disciplined. I am interested in strength training only.

I see a lot of people in the gym, and they don't seem to follow any particular plan at all. I don't know this for a fact, but they seem so random in what they do.

I know we all have different goals, so I'm not judging anyone at all.

I'm just curious what you do, and if you think you get the results you want from your method?

I would like to add some variety to my program, but don't know how just yet.

Replies

  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    edited April 2016
    I have a structured program that my trainer helps me with, but it has some flexibility in that I don't always do back squats for example...sometimes I'll do box squats or I'll do front squats...and maybe lunges are on the plan, but I might do bulgarian split squats instead.

    My trainer also has me work in cycles of various rep ranges. I'm currently in a heavy cycle...this kind of dictates my movements as well...like I'm more likely to do box squats or back squats in a heavy cycle and more likely to do front squats and leg presses in a higher rep cycle. I cycle every 4-6 weeks or so depending on what I'm doing.

    When I belonged to a commercial gym I felt that there were a lot of people just doing whatever...I don't really think that is optimal for results.
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  • jemhh
    jemhh Posts: 14,260 Member
    I have a program/plan that I follow. If I finish the last set of an exercise and feel great and have time I may do additional sets, possibly with more weight. This has worked well for me.
  • Hornsby
    Hornsby Posts: 10,321 Member
    I do my own thing.
  • jemhh
    jemhh Posts: 14,260 Member
    I am a bit hyper about having a set plan. I've even followed a program for walking on the treadmill :blush: It's just my personality. I'm an accountant with a masters degree in library science. Order and rules are very pleasing to me. The thought of winging it in the weight room makes me shudder. I think it's great for people who can do it wisely but it's just not for me.
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    I set my plan and do it, making modifications if needed. I'm not going to risk hurting myself if my plan says lift x amount and I just can't do it that day. There's always another day to progress. Having a plan is great, but you also have to listen to your body. My plan was to workout today, but I woke up with a scratchy throat. Now I'm in bed sick. Not my plan...
  • middlehaitch
    middlehaitch Posts: 8,488 Member
    I use the All Pro programme but am flexible enough in it that I can sub in hand weights or machines if I don't want to wait for a particular station to free up.

    Being a relative newbie at lifting, and older, I like getting my lift rotation in order and don't worry too much about how it is achieved. My weights are only heavy for me, and most things, except dead lifts, are still done with an empty 45lbs bar.

    I like having a goal and a programme, (always have my note book with me) but my versatile unstructured artists life overspills into the gym and I can work with the environment of the day and just note the changes I made.

    As a petite old woman keeping the joints, muscles, and bones strong and healthy is my only goal. B)

    Cheers, h.

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  • Willbenchforcupcakes
    Willbenchforcupcakes Posts: 4,955 Member
    I follow my programming almost to the letter. I figure, I'm paying my programmer because I trust him to keep me safe while making me the best lifter I can possibly be. Therefore, it makes sense to actually just go in and do my program.

    Every once in a while, I will go in and have a play day. Where I just have fun. Today was one of them where I practised my warm up and first and second attempts.
  • MeanderingMammal
    MeanderingMammal Posts: 7,865 Member
    So at the moment I'm using a marathon plan, but in the past the plans have been for 10K or HM either completion of performance improvement.

    I generally follow the principles, but inevitably life gets in the way. I'm a Programme Director, so the race cycle doesn't always mesh well with the delivery plan. Couple that with lots of travel and a fair degree of flexibility in my diary means that something has to give, and running doesn't pay the bills.

    So in general, long runs at the weekend, or back to back longs at the weekend. If I need to move midweek runs around I'l do that, swap them or perhaps combine them if it looks reasonable. Cross training is the most moveable component of the plan. That might depend on what's available in hotel gyms.

  • rileyes
    rileyes Posts: 1,406 Member
    I am in between programs. My training ATM is mainly compound lifts and hip thrusts. I have varied sets and reps. The focus is on gaining and maintaining power and muscle for my lifestyle. I may pyramid up to 1-rep-max then scale down to a 3x10-superset of compound lifts with Plyometrics. Or I may separate the heavy lifts in one block and Plyo in another.

    I don't think my muscles are ready for weeks of deload. The base isn't strong enough and I lose strength. So I am getting heavy lifts in each week until I feel confident with my strength/muscle base before continuing with another program.
  • martyqueen52
    martyqueen52 Posts: 1,120 Member
    I follow Jim Wendlers 5/3/1 program to a T.

    I see it as there's a reason he's a world class powerlifter / coach / and trainer and I'm not.
  • musicfan68
    musicfan68 Posts: 1,144 Member
    I follow a program that gets changed every few months. I do change up the weights or reps if I feel like it, and sometimes I'll do more free weights if I have time but I do everything on my sheet. Unless I run out of rime.
  • sijomial
    sijomial Posts: 19,809 Member
    My weights program is unique to me and my peculiar needs, wants, restrictions and goals.
    (Elderly cyclist with wonky knee and back who doesn't want to look like an elderly cyclist and trying to get back to lifetime strength PRs for upper body while also improving my riding....)

    There's elements that would be useful for many (main focus compound lifts for example) but some of it would cause a "WTF?" and would be totally unsuitable/pointless for others.

    At the moment I'm primarily focussed on training for a 100 mile cycle ride but having to wing that too as only gave myself three weeks to prepare.
    I did try to follow a Century 12 week training plan once but only had eight weeks and life got it the way so although I followed the philosophy/principles I couldn't follow it to a T.

    Started training in mid-70's so by now I know what works for me and how to manage my injuries and workload.
  • ArmyofAdrian
    ArmyofAdrian Posts: 177 Member
    I'm with you Jerry I plan what I do and I track what I've done. I take a clipboard with me to the gym every time.
  • lemmie177
    lemmie177 Posts: 479 Member
    GuitarJerry wrote: »
    DancingMoosie wrote: »
    I set my plan and do it, making modifications if needed. I'm not going to risk hurting myself if my plan says lift x amount and I just can't do it that day. There's always another day to progress. Having a plan is great, but you also have to listen to your body. My plan was to workout today, but I woke up with a scratchy throat. Now I'm in bed sick. Not my plan...

    My body doesn't talk to me. But, I understand. If I can't lift a prescribed weight, I drop the weight, but then I adjust my programming to take some steps backward. I can usually fly through previous PRs that way.

    You always have to be smart and avoid injury but also, at the same time, make sure you aren't just being a whimpy baby. Lol. It's a tough call sometimes.

    This has been the hardest thing for me to learn and I still don't have a handle on it!

    I follow my set plan and track everything in google sheets. Every workout is goal-focused. I can't imagine winging it. That would drive me crazy!
  • raindawg
    raindawg Posts: 348 Member
    I'm not a hardcore lifter so this is just me. I wing it, but with a plan. Meaning I don't follow anyone's set routine but do have a goal. I do a full body workout three times a week (mostly machines) and have a weekly progressive goal. I got back into lifting after a six month layoff. I've done this while cutting 20 lbs. Started lifting the day after Thanksgiving.

    I was able to progress up to about the last month then plateaued and have gone a little backwards the last couple weeks the closer to my weight goal I get. I have a few more pounds to go then plan to maintain over the summer. I'm planning a lean bulk in the fall and will look to adopt a formalized compound lift plan. I'll turn 50 by then so am thinking I might have to modify the plan whatever it ends up being.
  • cgvet37
    cgvet37 Posts: 1,189 Member
    I know what I want to accomplish for the day.
  • nossmf
    nossmf Posts: 13,842 Member
    I walk into the gym with two plans: a heavy plan, and a light plan. Depending on how I am feeling that day, I pick which version I want to do. I still work the same body parts, but the exercises involved, and definitely the weights/reps, will be different.

    I try to do the heavy days as often as possible, but there will just be some days where I'm feeling drained or beat up.
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  • kimdawnhayden
    kimdawnhayden Posts: 298 Member
    I've found those index cards that are in a spiral bound notebook. You can pull them out or not. I get the larger size and find that I can take those to the gym pretty easily. I've got tons of them from all the programs I've done. For me it's just easy to have a plan.
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