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Originally Posted by guinness  Lost Soul
Appreciate the time you take to help out newbies. |
Thank you
Sometimes though I feel I am banging my head on the wall when people are unable to take advice as blunt as it may be (BTW THIS COMMENT HAS NOTHING TO DO WITH YOU OR THIS THREAD
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Coudl you please eloborate on your comment above: "overreaching, deloading and rest before starting again". How long in each cycle and what do you mean by overreaching. How long to rest?
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Sure
say weeks 1-10 of your training are employing a form of progression. By week 10 your ability to add more is slowing drastically and you are begininning to struggle. This period can now be used to batter yourself for a short week. Some may use this to increase volume but for this thread we will look at increasing load. For a 3-4 week period
overtraining is fine by going to failure or increasing the number of sets on the same weight as before.
hold this to peak and then spend a week deloading as active recovery before moving onto a new plan
de loads may revolve around total rest (not my fav) lowered intensity ot lowere work load in terms of sets OR weeding out auxillary movements
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What I am doing I targeting 8 reps. as soon I as I hit it on any exercise I add the smallest increment available which typpically send me back to 4. I then build up til I get to 8 again and repeat. Wondering what you think of this as a method to target both mass and strength?
thanks
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I dont like the idea of tragetting strength and mass....one or the other or the bastard child of both which yields 'ok' results in both.
i wrote this in another thread and did do something more extentisve somewhere else
Nathan
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Re: Optimum chest workout for size...
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Originally Posted by Icemansoldier
You ever tried:
Incline bb -3 sets
Decline bb -3 sets
Flat bb -3 sets
in the same workout, a great way to hammer your entire chest imo.
Which bits are left out on each exercise then?
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Originally Posted by nathanlowe
When people are saying progressive overload is a must is that:
Increasing the weight each set ?
50KG X 6
60KG X 6
70KG X 6
90KG X 3
OR
80KG X 6
80KG X 6
80KG X 6
And then the week after aim for 82.5kg 3 x 6 ?
as scott says above, changes per session, week or set period in time
so stepped, wavy or linear would be examples
This iw shat i wrote in another thread
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Originally Posted by Lost Soul
Yes I agree you dont Have to know why but you cant avoid it does happen
Same as saying i dont know how alchol makes you pi55ed so i wouldnt worry about it happening...it does though and whilst you dont know the chemistry you cant avoid the end result as per golgi tendon when failing
as for linear
a linear progress would be something like:
week 1 - 10kg
week 2 - 11kg
week 3 - 12kg
week 4 - 13kg
week 5 - 14kg
week 6 - 15kg
say that was 3 sets of 12 for db bicep curls
Seems logic on paper but in reality most will agree it cant happen as in week 52 (a year later) you would be over 60kg
The body willalso not always respond to increases in this fashion
other possibilities are stepped, wavy and inclusind deloading in the context of those two
one example
4 weeks @ 12kg
4 weeks @ 15kg
4 weeks @ 18kg
and so on..that being stepped
wavy would be
week 1 - 100kg/110kg/120kg
week 2 - 110kg/120kg/130kg
week 3 - 120kg/130kg/140kg
week 4 - 130kg/140kg/150kg
ignore the numbers as generally no progression is that quick but its a case of lfiting 123 first week, 234 second week, 345 thrid week and so on so the second last weight becomes your first weight the following week
or that would be over mon/fri/wed if you are doing 3 day full body routines with increases to suit
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