Thread: Training Frequency
View Single Post
Old 10-10-2007, 08:38 PM   #4 (permalink)
Wee G
Gym Addict
 
Wee G's Avatar
 
Join Date: Oct 2007
Location: Inverness, Scotland
Posts: 367
Wee G Is on a par with HackskiiWee G Is on a par with HackskiiWee G Is on a par with HackskiiWee G Is on a par with HackskiiWee G Is on a par with HackskiiWee G Is on a par with HackskiiWee G Is on a par with HackskiiWee G Is on a par with HackskiiWee G Is on a par with HackskiiWee G Is on a par with HackskiiWee G Is on a par with HackskiiWee G Is on a par with HackskiiWee G Is on a par with Hackskii
Re: Training Frequency
Looks OK. Drop in a rest day if sign of neural fatigue are present (insomnia, fatigued during the day, irritable etc - difficult to differentiate when on a cycle I know but if you're an experienced user you should feel the difference between normal "sides" and neural fatigue.

Structure your cycle so rep ranges drop over time ie start with 15's then add load each session to work down to 5's or even clustered triples (ie rest pause sets of 3+3+some+some) over the course of the cycle. Add sets as you go so the overall volume remains the same or higher eg (assume 1RM of 100kg)

2 x 15 with 65% 1rm = 2 x 15 x 65kg = 1950kg work done

5 x 5 with 90% 1RM = 5 x 5 x 90Kg = 2250kg work done
4 x 5 with 90% 1RM = 4 x 5 x 90Kg = 1800kg work done

So 4 sets of 5 would represent a drop in overall volume, 5 sets would represent an increase, so the aim is 5 sets by the time reps drop to 5.

Cheers,

G
Wee G is offline   Reply With Quote