Out of curiosity, I read the I,BODYBUILDER program. I like how the number of reps and sets were organized, as well as the concepts of activation cluster, force spectrum ramping, and ratchet loading. Too bad that a beginner is not yet supposed to do that kind of program. But, is it possible to incorporate activation cluster, FSR, and RL in my current program i.e., doing fewer reps with more sets as well as the other concepts?
Depends on how much of a "beginner" we're talking about.
True beginners need to build basic strength and coordination.
If you've been lifting for a little while you're probably still better off just lifting Y weight X times.
A lot of that stuff, if I recall, is based on "feel" and most beginners (and hell folks that have been lifting for a long time) still have trouble really listening to their body.
I would say don't bother as it's likely you won't be able to apply them correctly (as I imagine a lot of people wouldn't be able to without CT right next to them or years and years of lifting).
thanks for the advice. Just got interested as I find it easier (not too easy though) for me to lift heavy weights with proper form by just doing fewer reps. It just feels like no rep is wasted. i.e., you can already feel the intensity as early as the 1st rep. unlike in 6-8 reps with lighter weight where you can just feel the intesity on the 4th to 8th rep. But, as you mentioned, i won't bother doing it. thanks again.
A lot can be learned from the "Perfect Rep" principles, I'd suggest applying those theories to your training if you wanted to implement anything. In theory it should help you develop a good connection with your muscles and allow you to use CT's other principles in the future.
Agree with this. Plus, that was the only concept that made any sense.
I'm new to this, and I applied the 'perfect rep' for the first time today in my workout. I was able to do more work without mentally exhausting myself. However, I don't understand how I should treat reaching failure. Today I did 10 sets of 3 reps for each of my three exercises (bench press, reverse grip barbell row, squat), with the last set to failure. Or should my weights be heavy enough so that the third rep is where I reach failure (unable to do a fourth one)?
^^ I believe the idea behind it is to always leave a few reps in the tank but to be treating each rep as if it were the last one you would ever perform. This allows you to get the most benefit from the work you're doing, without frying your system. Correct me if I'm wrong, but that's always been my take on it.
That's what I thought too, but at the end of the workout, even with that last set to failure, it felt like I didn't "earn". Maybe I'm just a masochist.
Have any of you tried I Bodybuilder? What type of gains did you make? It caught my interest too and I was wondering if I should try it in the future.
I gave it a try yesterday incorporating that perfect rep concept in my current program. Today, I feel like I just started working out yesterday because of the soreness. I like this concept. Seems effective to me. and I'm planning to stick with it. Unless someone here will say that it would hinder my bulking up goal or that it's too inappropriate for a beginner.
@ishinator, I went through the shoulder cycle only as it simply became to difficult to set up all the exercises in a crowded gym all the time. I did enjoy it and I certainly learned a lot about my training preferences and what works for me. I certainly noticed development in my shoulders, particularly in the lateral head.
In terms of strength gains, compared to a 5/3/1 or other strength program, I didn't see much but it's worth experimenting with. It taught me that I respond well to low rep training that's for sure.
@beibitoi, continue to implement the "perfect rep" for all the reasons I and other people have given previously.
thanks for the advice! do you recommend replacing my entire workout with I, BODYBUILDER? or stick to my old program, incorporating the perfect rep concept? note that i am a beginner. thanks again!
If you're a beginner in the sense that you have less than a year of training I'd advise you to just stick with one of the many beginners programs designed to give you a base of strength and a good deal of size gains from the use of compound exercises and what not. Incorporate the perfect rep as you see fit, I've only ever found it to be useful with lower rep sets as trying to use it for higher reps just burns you out.
In the future once you've established a strength base and are looking to try something new, I'BB would be a good choice. Keep in mind that it can be difficult in a crowded gym or one with not much equipment though.