I am training for about 7 years now-tried lots of approaches some worked,some not.
My goals are size and strength in that order.
I drive best with whole body-so chad was the deal for me.
AOW worked great,but with TBT I lost my strength for bench.
i am sad that there doesn?t exist a periodization scheme by chad.
There are lots of cycles you can do,but no long term approach.
So i want YOU to aks about the guidelines for a long term plan with the mentioned goals.
I have also read lots of books (supertraining,brawn,ptp,darden…)
but I am not able to write a long term plan which works.
Cause the guidlines vary that much.(linear,conjugate…you know the stuff)
My thought was to rotate between the Power to the people workout by paveltsatsouline (max strength) whith waterburys set rep bible for mass.
PTP is in the range from 80-100%of1rpm.
Only 3 compounds- 3-5x the week.Low reps.Low volume(2 sets of 2-5 reps)
Such a cycle would last approx.4 weeks or 5.(so long until you achieve your new record but thats approx the time)
After it I hought of the set rep scheme of 36-50 per session with 70-80%of 1rpm.(chad bible)and sticking to reps of 6-12.
I will do it so long,until habituation is completed.
I know about fex 10x3 but i want to seperate the cycles as good as possible-10x3 will start with ones 80%1rpm which will be too high in a hypert.cycle after doing a max cycle with 80%-100% before.
It has some kind of character with acc.and intensif.phases-thats the sense.
I will rotate this over and over(sure with different exercises etc.)-do you see any drawbacks or what are the components/rules to follow for a long term plan with my goals?
Is it good to do a cycle like mine until you stagnate or should you stick to 4 week cycles-and if yes-why?
Will the max strenght phase (if lasting 6 weeks) reduce some of my mass-cause of the reduced volume?(I know the muscles get rest and the cns will be powered and vica versa-but when I think of thibs articles,the mass.strength phases-were in a set rep scheme-which fits in waterburys bible for mass.So the volume wasn?t that low and still stimulating some hypertr.-functional one)
Or will it be better to cycle chads bible. MEans between 24-36 and 36-50/set reps?
But I think the first approach is more variable and the better one.(regarding reps volume,weight)This will be too similar.
Also i have a belly and want to get rid of it-i also earn the diet article-but i like simple approaches.
Isn?t it a possibilty to slowly reduce caloric intake over time?
Means i would eat as normal but only 3/4 of my portions.
the weight will drop.Then after some weeks i will eat again less and so on.
i think if you do it in a really slow way,that you don?t have to change your train( lower volume in hypertr.phase fex) cause the body gets used to it-if you are not too fast in reducing.
i am sorry of my bad structure-if some dude has the time to read and answer it,i will appreciate it.
Regarding the long term question,I NEVER got a true answer…