Triceps pressdowns
Of all of the precision point training routines that I’ve tried, one of the best routines for my individual physiology is what refer to as the six-fifteen routine. At times, I have used it over and over again with little variation form one workout to the next, yet it is consistently productive. I know that are those who believe that frequent change is necessary, but I believe that when the conditions are right, doing the same routine again and again from one workout to the next can be effective. I’m not saying that change is wrong, bad, or ineffective, I’m just saying there are conditions when frequent change in training is not nearly as necessary as some may believe.
For anyone who trains at a very high intensity and frequently trains to failure or uses maximum weight for a single rep, I do believe frequent change in training is necessary. Changing the amount of weight or changing the exercise will also change the way in which the body is stressed. If this isn’t done, the body will be stressed at a very high intensity in the same way again and again and the physiological components that are being stressed the most will become over trained and fatigued. On the other hand, if training stresses are changed, the body will be stressed in different ways instead of the same way, and the same physiological components won’t be as likely to burn out and cause training progress to cease.
Although frequent changes in training can be beneficial, I don’t think that it is nearly as important when training is targeted with a precise level of intensity in mind. If precision points such as the marker rep and marker set (whether it be in the form of full sets or mini sets) are used, then training is hard enough to cause an adaptation, but not so hard that the body falls into the pattern that kills progress. Precision points will help the body to avoid becoming exhausted to the point where it will want to shut down from the same training stresses.
Back to the six-fifteen routine. I have used it for several months at a time with little change from one workout to the next. The routine does have variety because the amount of weight used differs from one set to the next within a workout. However, from one workout to the next, the routine stays the same except that it becomes easier over several weeks until a little weight can be added. The way I do the six-fifteen workout is to simply do a few easy warm-up sets of an exercise, and then increase the weight to the point where my marker rep falls on the sixth rep. After completing the set, I give myself at least three minutes before repeating the same exercise (although I do other exercises for other body parts in the meantime) and then do my second set of the same exercise with a lighter weight that allows for 15 reps before hitting my marker rep. That’s all for each body part.
Doesn’t sound like enough? You’re right. It wasn’t enough training when I only did this routine three times per week, but when I switched to doing it six times per week, the workouts started getting easier and easier as I gained strength. I know that all of this sounds wrong and that within the thinking of many people I broke the rules in regard to how to work out correctly.
According to the traditions of how to work out correctly, I didn’t do enough training because I only did two sets per body part and I stopped on my marker rep instead of pushing to failure. On the other hand, others might say I trained too much because I trained my whole body six days per week. According to many experts, this is bad! All that matters to me is that it worked. Of course, everyone is different, which is why I have found that the physiological guidelines of using the marker rep, the marker set, and the 3-4-5 (or in my case 6 days), or the 3-2-1 method can be used to diagnose a productive training state on an individual basis. The big point of all of this is that I found that there is a context in which using the same training routine day after day can be productive when the conditions are right, which means your intensity level is targeted around precision points.
Having said all of this, I remind you that changing your training can often be effective. However, if you want to try a single routine that you can repeat again and again, you can try the six-fifteen routine, where you warm-up and then do a set for six reps, and your last set of the same exercise is for 15 reps. If you can do more than two sets while at full strength, keep repeating sets of six reps until reach the last set of the exercise and do 15 reps for the last set. Apply it within the context of your marker rep, your limit set, and a training frequency that works for you. We are all different, but if you choose to give it a try, the six-fifteen routine done on a repeated basis may prove to be effective. Best of training to you.