I think that many programs serve a function, if even the function is merely to change a facet of one’s training.
change is the key to progression
that change can take many forms
Your first statement is true.
And while your second and third ones are too, in the right context, the nature of the change must be specific to the goal in mind. Not all changes in program design will equally lead to your goals.
Ultimately, the form of change that progression (in terms of size, not including dietary practices) boils down to is increased load used in a rep range that allows for a sufficient number of MU’s to be fatigued and hypertrophy hormonal effects to occur (such as the release of Testosterone and/or growth hormone).
Volume, partials, isometric holds to increase TUT, etc… are all just basically ways to allow someone to increase the load when it becomes impossible to simply add weight to the bar every single workout.
I would at least halve that and follow something like this:
pullups 8x8(however long it takes to bang out 8 reps, if its a prob)
dips 8x8 (weighted if necessary. same for pullups)
seated,or T-bar, or one-arm rows 8x8
deadlifts 8x8 (i always vary grip throughout-snatch then close then over under, because my grip strength is shit ughh)
standing military press 8x8
some type of curl 8x8
some type of triceps movement 8x8
overhead squat 8x8
calf raises 8x8
ALRIGHT so maybe my 530am 3rd shift program isnt PERFECT but it keeps the sets below 30 and the movements mostly compound. I think this is the spirit to move forward in.[/quote]
8x8? How many of those sets are warm-up/ramp-up sets and how many are work sets?
Unless you’re a volume machine like Bauer in the T-Cell, if all of these sets are using the same load, you aren’t going to be able to improve very quickly on this program.
I see guys in the gym all the time that say things like “well I’m up to deadlifting 150 lbs from 145 a month ago. I generally like to wait until the weight feels easy, then I’ll add 5 lbs and wait until that feels easy to go up again” or some other such nonsense. Meanwhile these people look the exact same as they did 3 years ago when I started working at this gym. And likely in another 10 years, they’ll still look the same.
How often would you suggest that someone adds weight to the bar with this program? Or, how often do you think you could add weight to the bar on this program?