Not meeting goals of program - next step help?

nickd30 · 12-04-2007, 11:24 PM

I am working on a 12 week program a friend built for me... It has three 4 week programs in it, and I have struggled to get the weights right - often dropping down to maintain proper form after realizing afterwards I had loaded up too much. This was the first time I had done alot of the exercises and it took me a couple weeks to get the motions right.
I am now done the first 4 weeks, (with some success - added about 8lbs of lean mass) and the next 4 weeks use different exercises, etc.
Question is:
Since I haven't realized the full benefits of the first 4 weeks, should I do a couple more weeks of that program before moving on, or just go to the next phase?
Thanks for any advice.

Lost Dog · 12-05-2007, 12:06 AM

Good job on the gains.

Is your friend a trainer? His plan may have reasons to transition now, rather than continue. And, it's very possible that you DID get the full benefits out of the program. Just because there are some backslides in weight doesn't mean that adding more time would help, either.

Ask him to clarify the progression plan that he had in mind so you can know where to start next time.

When you go from one series of lifts to others that are similar, you continue with the strength of the previous lifts, despite the changes (drastic to subtle). An example is a transition from four weeks of barbell benching to four weeks of db benching. You got stronger in the bb version and a good part of that will carry over to the db version.

nickd30 · 12-05-2007, 03:35 AM

Ya, he's a trainer and the first phase was based on hypertrophy? while the next one is based on srength... not that I know the difference, but that is it.

gobbla · 12-05-2007, 05:57 AM

If you gained 8lbs of lean mass in 4 weeks you had incredible success. In six months you're be freaky deaky. With results like that you better stick to the program.

nickd30 · 12-05-2007, 04:19 PM

Ya, it doesn't feel that obvious when you are 6'6" - but I can definitely feel a big difference in how my body moves, and anyone that knows me probably can't see a change, but I can for sure. It took me a couple of weeks to figure out if I was using the right weights though, and I feel like I haven't really had a good go at trying to increase my bench press or squats yet. And still trying to figure out the deadlift... augh!

Deserve · 12-05-2007, 08:13 PM

At 6'6" I'd imagine that DL are a bit hard. Just remember if it's to fun then it's probably not effective.