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  1. #1
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    heavy / light split advice

    hi all

    can some one advise:

    In planning the next 4-5 months of my training cycle. As I have done for the last year I base my workouts on theories by Charles Poliquin. With regards to the periodisation element of the programme at its very basics I do:

    3 weeks (heavy) INTENSIFICATION PHASE concentrating on maximal strength:

    using low reps between 3-7
    sets per exercise 4-5
    longer rest periods 3-4 mins
    no. exercises per body part 1-2
    time under tension per set 20 secs - 40 secs
    total sets per body part 8-10


    3 weeks (light) ACCUMULATION PHASE concentrating on hypertrophy through:

    using higher reps between 8-20
    sets per exercise 3-4
    shorter rest periods 60-90 seconds
    no. exercises per body part 2-3
    time under tension per set 40 secs - 60 secs
    total sets per body part 6-8


    The question is this: would it still yield the same results if I mixed up the intensification and accumulation phases for different body parts. An example being, I currently train chest on Sunday AM and then back and shoulders on Tuesday PM

    Could I work at increasing my max strength on Sundays Chest workouts (intensification stage) whilst at the same time work on higher rep stuff (accumulation stage) for Tuesdays back/shoulders. Then once the three weeks is up swap around so that chest is working in the higher rep range and back/shoulders working in the lower rep heavier weight range.

    Why change what's already working your saying?

    Well my concern with how I currently train is that during the three weeks heavy weight low rep stuff I notice that im real beat towards the end of the three weeks. My max strength is still going up from work to work out but mentally I suffer.

    I just wondered if I mixed up the two stages for different body parts / days if I would get the same results? Or would it defeat the object of this style of training (ie all body parts working together in the heavy weigh low rep range has a synergistic effect where as if split up this is effect is lost ????)

    Admittedly I could just try it and see what results, but like some sort of **** I've got a cycle coming up and could do without any trial & error type works outs if you catch my drift.

  2. #2
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    Re: heavy / light split advice

    It looks like a reasonable enough template, assuming the exercise selection is sensible.

    To answer your question, no, you shouldn't mix up the intensity/deload phases for each body part. The idea is to deload the entire body. If you're going light on squats but heavy on deads, that's not a deload at all - you're still loading.

    If you feel really beat up at the end of the heavy phase - well, you should do It means you're doing it right. A loading phase should finish in you REALLY needing a rest. This allows the rebound during the deload period to give you the gains. This is why it's working for you. If you find yourself finishing a loading phase without feeling like you HAVE to rest, then you probably won't get anywhere near as good gains. Suck it up and enjoy the 3 week deload

  3. #3
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    Re: heavy / light split advice

    thanks for the input mate (had a feeling someone was gonna say that.....)

    As for exercise selection during 'heavy phases' I stick to meat and potato type compound work: squat, bench, weighted pull ups, standing DB or BB press (plus an arm + forearm day). For lighter phases I stick to the compund lifts (although performed with lighter weight and attacking stuff from different angles) with inclusion of assistance type movements.

    Im still deciding which lifts/bodyparts I want to concentrate on. I cant see how I can make good increases in strength for both the squat and the deadlift in the same macro cycle ???? (let alone working on my standing presses and bench press at the same time)

    I was thinking maybe 6 weeks with squat then next 6 weeks with deadlift to then return back to the squat ??? With the way I train I don't think trying to increase my squat poundages and deadlift poundages at the same time is gonna work for very long ?

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    Re: heavy / light split advice

    Quote Originally Posted by Troy McClure View Post
    Im still deciding which lifts/bodyparts I want to concentrate on. I cant see how I can make good increases in strength for both the squat and the deadlift in the same macro cycle ???? (let alone working on my standing presses and bench press at the same time)

    I was thinking maybe 6 weeks with squat then next 6 weeks with deadlift to then return back to the squat ??? With the way I train I don't think trying to increase my squat poundages and deadlift poundages at the same time is gonna work for very long ?
    Largely it depends how advanced you are. If you take a look at Cap's journal, he is making immense gains in both squat and deadlift at the same time. Clearly once Cap gets much more advanced, like anyone, he will need to start prioritising exercises.

    What are your current maxes in squat and deadlift?

  5. #5
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    Re: heavy / light split advice

    squat: 167.5 kg x4 reps
    DL: 160 x3 reps

    Its funny as I know that I should be including singles every now and then. At my heaviest lift for the squat Ive never gone below 3 reps. Same for deadlift.

    (Re the squat I havent got a training partner, so have never had a spotter when doing this..... doing singles on my todd is gonna feel dicey ! )

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    Re: heavy / light split advice

    Man, this is a great thread.

    Big doesnt the CNS also take a hit in the loading phase too?
    I mean, if he deloads on one and loads on the other the CNS still takes a hit in the fetigue end of things right?

    I love reading Big's posts on routines.

    i gotta check out Caps journal, I didnt even know he had one.
    Do not argue with an idiot. He will drag you down to his level and beat you with experience.

    Scott

    PS: dtlv is the best mod

  7. #7
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    Re: heavy / light split advice

    Quote Originally Posted by hackskii View Post
    i gotta check out Caps journal, I didnt even know he had one.
    I think he's referring to the 'Single Factor Training' thread.

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    Re: heavy / light split advice

    Quote Originally Posted by Troy McClure View Post
    squat: 167.5 kg x4 reps
    DL: 160 x3 reps

    Its funny as I know that I should be including singles every now and then. At my heaviest lift for the squat Ive never gone below 3 reps. Same for deadlift.

    (Re the squat I havent got a training partner, so have never had a spotter when doing this..... doing singles on my todd is gonna feel dicey ! )
    Those are good lifts, and I agree, you will struggle to gain well on both in a single training cycle at that level. IMO concentrate on one, but allow the other one to tick over for now and see how you get on. For example, if you're loading on deads, add weight on that each week, but keep your squats at a constant (comfortable) level that will still allow you to practice that movement, but without impacting your deadlift gains. Obviously if you find that your deadlift gains are compromised by doing the lighter squatting (as many do), drop the squatting for the rest of that loading period.

    Out of interest, as your deadlift is lower than your squat, are you definitely going deep enough in the squat?

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    Re: heavy / light split advice

    Quote Originally Posted by hackskii View Post
    Man, this is a great thread.

    Big doesnt the CNS also take a hit in the loading phase too?
    I mean, if he deloads on one and loads on the other the CNS still takes a hit in the fetigue end of things right?
    Absolutely - this is why it's important to deload everything together.

  10. #10
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    Re: heavy / light split advice

    Quote Originally Posted by big View Post
    Out of interest, as your deadlift is lower than your squat, are you definitely going deep enough in the squat?
    Im pretty sure my form is good. I work at doing sumo stance, mid stance and close footed stance.

    On my heaviest sets, I do not allow my upper legs to go below level
    with floor (is that 0º or 90.... not sure..... i.e. top of quads are parallel
    with the floor). My left knee is sketchy and when I do heavy reps below
    level it seems to aggrivate it.

    On medium weight sets I go right down, ass to floor, slow tempo down and
    slow tempo out, no bouncing or relaxing the muscle at the bottom (302 tempo). In all honesty I actually enjoy the medium weight sets more than I do the heavier stuff (as I mentioned, I have no spotter... heavy squat days make me nervous).

 

 

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