Thanks for starting this thread. I’ve been following your training log, its always good motivation. I have a question about a few things
My program at the moment is 4 days a week: deadlift + assistance, bench + shoulder dominant assistance, squat + assistance, and bench + tricep dominant assistance.
Each workout i try and get a heavy 3x3 for more or less as heavy a weight as i can triple then try and get the next 2 sets for as many reps as possible. I might do another heavy exercise for assistance for a set of 5 or so, then some assistance moves in the 10 rep range.
How often would you recommend someone who is intermediate stick with the same exercises? At the moment i haven’t changed the exercises: would you say that beginners and intermediates should stick with the exercises until they improve, or would you say that all people should rotate exercises in and out (will people who aren’t advanced will lose efficiency on exercises they don’t train often because they haven’t learned them yet?)
Also, when you do assistance work, do you ever go to failure? I usually just try to get the reps for lower body assistance work and push probably too hard on upper body (where i reach failure on most sets of assistance work). What are your thoughts on failure? Do i need to harden the f up when it comes to squat and deadlift day and go all out till i die, or is getting the reps and avoiding failure the way to go ?
Thanks for all the info you’ve put on the site already, you’re a real asset to the strength training community. Have you considered writing a book?
I personally like to stick to a primary movement such as my Max Effort movments for 4 weeks. my style of training is based off of a Westside templete but I have many changes to it. Westside usually switches up every two weeks. i feel that after two weeks you’ve felt out the movement and then week three and four you can really make some progress. but you can definitely stay with a movement too long. especially if you are trying to increase weight each week. i’ve recently started experimenting with different percentages over that four week cycle. Eco and Bunny are both working off of a training cycle based off of these percentages.
I feel that a lot of poeple go too heavy on accessory work. I personally, like to do two ME movements and then do my accessory work. my accessory work is always in the higher rep range with moderate weight. doing this doesn’t put a stress on my recovery abilities because i’m not putting a big strain on my CNS. I will often times use very high reps in the 15-20 range and go to failure. i find that that type of work with light to moderate weight actually helps me to recover from the heavy stuff i just did in my ME work. getting a good pump gets blood into the muscles and helps them recover. if you are doing assistance work in the 5 rep range, that is too heavy. accessory work shouldn’t beat you up.