thanx for your input.
i am currently training for 8 years-long time.Started thin with 65 kg and build up to 90kg.But also 20%ofbf.185cm high.
And finally after nearly 10 years of training i am able to bench my body weight 10 times.well…
i donÂ´t want my history to get long-I make it short.
I was never the guy who was the mass builder.
It takes long for me to build strength and mass and often had injuries cause of my thin bones.
i also write training programms for others with big suxcess-its the worst thing to be your OWN trainer.
I have a big library including zatjorsky,siff, Dr. Darden,brawn, Waterbury, Berardi. and all the good stuff.
But training is that individual is unbelieveable for me-even after 8 years.
i also stagnated once for 2 years in strength and mass.
The ART OF Waterbury crashed my plateau.At this point i switched to whole body.
After it i tried to switch between acc and intesn.blocks following Chad’s guidelines.It worked once,then i adapted (even when changing exercises,reps)and stagnated again.
I think after years of training my body adapts now pretty fast.Thats why my mind came to undulated designs and researched the net,studies-cosgroove and poliquin have written stuff bout it and pavel a bit.
The first cycle was sucessfull,I hope i will catch the second one.
My training guidelines(its compromis of the set rep bible of chad,and some techniques of pavel from beyond body building)
Workout:3x the week whole body
techniques:straight sets,waved sets,ladders,Repetiton effort.contrast sets…
Each session is different and is following the mentioned guidlines.
If i train at the higher end of the weight spectrum my volume is kept bit lower(24-36-see chad bible)
Each session is waving rest,volume,reps and weights.For variation.
the volume waving is also vary important-to avoid adaption and overload-but also the lowest volume(25) is an adequate growth stimulus.(with the proper load selection of course)
Thats why i stick to the same exercises( i also rotate the order of them)-I donÂ´t want to confuse the body TOO much,that he doesnÂ´t catch the stimulus.
My idea is not complete out of this world-check Cosgrooves training on bodybuilding.com-its quite similar to mine.
To get in exercise selection more detail-you “should” switch exercises,training after bout 6 weeks-or better said 6 SESSIONS.That whats the main trainers(poliquin,chad-chad is even extremer in changing exercises)recommend.
but My exercises stay for 12 SESSIONS(one months-3x the week) thats because I want to milk them dry and make a good evaluation of progress-not only because of learning the movmement pattern but of really getting stronger.
Also I take care of the selection to get a possible strength tranfer on the compound lift.
i make a pre and post test of my exercises in the rep range of 7-10.
Also this has a reason-under 5 the strength is determinated more through neurologial factors-over 10 it gets in the endurance spectrum.Thats why i stick to this range.(also Thib stated this idea in one artilce)
After 12 sessions i test my benchmarks.
Regarding the sessions in detail here some examples:
fex bench:lets say max 100kg for presentation purpose:
range worked 70-90kg
waved sets:6 reps with 70kg 75 and 80.
1 min rest between sets.After one ladder 2 min rest.
Repeat till i canÂ´t get the 6 any more (one rep for failure if you will)
total fex:43 reps total
straight sets.90% 1.30 min rest.3 reps
repeat as often till i canÂ´t catch the reps anymore.
fex total:27 reps.
3.session contrast sets:
75%of 1rpm 8 reps
85% with 3 reps
repeat so often till cant catch the reps
volume total:36 reps
and so on.
Now you know a bit more bout the way i train.
Lots of things are really well thought and I researched quite long for the concept-sure its not perfect but i try to tweak it each time.
suggestions are welcome and thanx for your help!
Man, thanks, that’s pretty much all the information I requested and then some.
It seems from what you wrote that you have indeed done a lot of research into this.
I have a question though, and a couple comments, but first the question. Are you doing each one of those “sessions” once every week? Or are you rotating in even more variations?
The reason I ask is once again in regards to the topic of progression. If you are not performing the above workouts at least once per week, and progressively either using heavier weights or more reps with the same weight (and volume has a limit to which it is beneficial), this isn’t going to produce the results that you’re likely looking for.
My comments are in regards to statements like “you should change your exercises up every (insert cookie cutter number of weeks) so as to avoid adaptation.” Which I know was not your words, but the words of several authors.
Hello? Aren’t we lifting weights for the purpose of adaptation? Isn’t hypertrophy a product of adaptation? This whole “muscle confusion” idea, while quite possibly born from good intentions, has gotten completely out of hand.
Let me ask you this; what’s going to have a bigger effect on the size of your muscles? Adding 100 lbs to all of your major lifts, or using the same weight and doing it with a 100 different variations of exercise parameters (sets/reps/%1RM), sequence, form, and frequency?
The idea that doing exercises for more than “X” number of weeks will produce subpar results is ridiculous. Now, am I saying that you can do the same exercises for the entirety of your training career and still continue to gain? No.
But putting some arbitrary number on the time limit for using any specific exercise for a specific individual, without knowing that individual, their individual recovery abilities, strengths, weaknesses, lifestyle, etc… is crazy IMO.
Here is my suggestion, don’t switch up exercises just because “X” number of weeks has passed. Switch them up when (and only when) one of the following occurs:
You get injured and can no longer continue with said exercise (overuse injuries fall into this category, and one of the reasons why I’m not that big a fan of high volume, but to each their own).
You stop being able to progress in terms of resistance (more weight or more reps with the same weight). And, if this does happen, make certain that you diet is in order. Don’t switch out a perfectly good exercise just because your diet sucks.
You’re certain that your diet and recovery methods are in order, but the exercise just doesn’t give you the results you’re after/you don’t feel the exercise in the target muscle. This is a very individual thing and some people need to do specific exercise variations to adequately hit weak muscle groups.
That’s pretty much it. Don’t switch them for any other reason. The goals is to get as strong as you possibly can on every exercise that you do. Once you plateau (can no longer progress), switch to another exercise for the same muscle group (or even a different variation of the same exercise) and work on getting as strong on that one as possible.
Make sure you eat enough and rest enough and this should go a long way in helping you build muscle.