My old thread got lost in the shuffle, so I'm going to start a new one regarding the use of the conjugate method, while sequencing certain blocks of training to optimize the training effect.
I know people are going to tell me to shut up and lift. Just to make things clear, I have been and still lifting.
Alrighty. First, I will address the main points of training that should also be taken into consideration when planning and designing a training template.
4. Exercise selection
I know many of us are seeking raw size and strength, aside from those who compete. Being naturally explosive, size and strength are my goals.
I have concluded that a sufficient approach will be incorporating the following blocks in this specific order:
- Concurrent/Complex Block- Strength and Size will be developed simultaneously
- ME/Strength Orientated Block- Strength will be emphasized and maximized, while retaining muscle mass developed in the previous block
- RE/Size Orientated Block- Muscle Mass will be emphasized and maximized, while retaining strength developed in the previous block
The Concurrent Block will serve as a prep block. The ME block will then develop maximal strength for its own purpose. The RE block will take advantage of the newly developed strength and allow a growth response.
One idea is to plan these blocks ahead, only in structure. I realized that variety is essential. There are 12 months in a given year, and I have vaguely structured the blocks accordingly. I plan to repeat these blocks through out the year. Here is a rough, unrefined idea.
Month 1-Concurrent 1
Month 2-ME 1
Month 3-RE 1
Month 4-Concurrent 2
Month 5-ME 2
Month 6-RE 2
Month 7-Concurrent 3
Month 8-ME 3
Month 9-RE 3
Month 10-High/Low Approach
Month 11-High/Low approach
Month 12-Hight/Low approach
Obviously this is a theoretical idea and is prone to change. I have labeled each Block with a 1/2/3. In this, I plan to have different rep/schemes, splits, and techniques for each block, allowing variety.
As for progression, I am still struggling with the different ideas. Should frequency, volume, or intensity be increased from each proceeding block, or would it be more suitable to do so, for each ?Same block?.
Frequency for ME 2 will be higher than Frequency of ME 1
Volume for RE 2 will be higher than Volume for RE 1
Here I was hoping for some insight from any of the readers on this site.
Ideas for the Concurrent, ME, and RE blocks would be appreciated. (Splits, Rep/Sets, Training Day structure, etc.)
1) 1 Upper/1 Lower/ 1 Structural
2) 2 Upper/1 Lower
1) Upper/Lower Split
2) Total Body
2) Upper/Lower Powerbuilding approach.
Keep in mind that each quality must be emphasized while the other, maintained.
Frequency is key for emphasis.
During an ME Block, I was thinking about the CNS Factorization, with a High Frequency for ME work, while using an undulating scheme for the supplementary work.
For the RE Block, it seems that a total body approach or upper/lower split seems sensible for hypertrophy. Possibly the main exercise will be worked in the limit-functional hypertrophy zones, while the supplementary work is worked in the total hypertrophy zones.
Cycling the RE and ME work
Utilizing different structural splits
Well that?s a little piece of what I have been pondering. Feel free to give your two cents, along with suggestions, and tips.
Please, no asshole remarks or anything. If you can't be helpful, please don't post.
I'll be back to post more, and keep a "journal" for my notes and thoughts here.