Luca,
No problem I was hoping my short little chicken scratch of an explaination was clear enough.
As for this
[quote]Phill,
thanks for your clear explanation.
Have you read “Back off and Grow” by Jack Reape and comments? Interesting isn’it ?
Any comments ?
Luca[/quote]
Yes it is very interesting.
I have been thinking a lot about it.
I do agree most of us dont take enough rest weeks and such, and that his plan is/could be solid. I also feel that it isnt set in stone as something needed every 3 weeks in every situation.
For example: TBT or the Total body variation that I am doing above.
I think that by mixing in the higher rep lower weight days, medium rep moderate weight, and then the kick your butt 5x5 days that you/I can extend this a bit. Say every 5 weeks. Finish a complete cycle and then take a week off.
This thinking comes from trying to dig in his mind a little and seemingly his thoughts on higher rep work. He states that it is essentially not needed for strenght and size that is and seemingly more for recovery and such. Thats how I take it atleast.
While I am not in total agreement on the whole l=not needed / growth of the higher rep work. I do think it allows nme to have a tough w/o, three days a week, and still stay fresh and I am ready to get in the gym every time my w/o rolls around.
So kind of by his thinking I am taking rest days every weeks in a way. By using sub maximal loads on my 20 rep days, even though These are TOUGH, w/o’s let me tell you. They do create a soreness and stimulus of there own at times but I think also lead to faster recovery and are more for building endurance.
Then I have the moderate weights at ten reps, another tough w/o, but I am concentrating on making small progress every week and staying JUST short of failure. Leaving then gym with just a tad left in the tank. Not that I didnt give it my all to do what I did. But I am generally not limping out of the gym. If I had to I could do more and many times would like to.
Then I have the 5X5 day. I which I am moving as much weight as I can for the sadi reps or fail trying. For instance I may get say 5,5,4,3,3, with a set load one week. failing on the last three sets and giving it EVERYTHING I have. Then I have two full days rest before doing the twenty rep day again that really gets the blood flowing aids recovery (possibly). The next time that same 5X5 day rolls around it is the goal again to shoot for 5 sets of 5 at the same load since I didnt make it last time. This time lets say I get 5,5,5,4,4, well I progressed, got 3 more total reps at the same load, netter yet lets say I get all 5 sets for 5 reps. This means next time I raise the load and start again.
So this one is much longer than I hoped and probably contains a Lot more than is needed but yes his article has me thinking, I cant wait for the other article he mentioned on higher rep work.
I may be way off in my thinking, of his thinking. LOL, But seems to be working for me.
I will admit though that I do need to take more rest days/weeks they are far and few between and would most likely find me getting better results.
Hope that helps,
Phill