I’m not sure where or when Horton came up with the principle of muscle confusion, that’s just where I heard it. I’ve been working it for eight weeks plus and have another three weeks to go, plus a week off. That will take me to the end of February.
I hear what you are saying. I am under the impression that you are to constantly feel it. Which I assume is the reason for the week off every three weeks, to allow for the healing. I’m still waiting to determine my progress at the end of the training routine. You may be right, and now that you have brought it to my attention I will be looking hard at the results.
Now this Korte’s 3x3 program does interest me. I will be doing a power and strength routine in March and this maybe just what I need. I have in the past had difficulties with my bench press because of an old shoulder problem, which has improved a lot. So I would very interested in hearing more on it. Are you saying squat, bench and deadlifts three times a week. And is it a max out or progressive workout.
I’m not a powerlifter or bodybuilder per say. I need power and strength in my legs. I believe my legs are full of slow twitch fibers. They won’t get big, which funny as it may sound is very good for what I do. I’m not worried about putting on size since my legs really are not that big. So I’m all ears on any advice on working legs.
This Dr. Siff’s Supertraining is it in the forums or a book. Thanks Pencil Neck.
I’m sure you’ve googled and found out that Supertraining is a book. But it’s not a “popular” workout book that has a lot of different routines in it. It’s more academic and discuses a lot of stuff related to training and is more geared towards training athletes for performance. Dr. Siff was an olympic lifter and his focus was on that sort of thing. There’s not a single workout in the book but tons and tons of scientific data. While he was alive, he updated the book frequently with the latest studies. My book is from 2004.
From this site, Christian Thibaudeau is a big Siff fan and a lot of his book, Black Book of Training Secrets, is a reworking of the data in Supertraining into less formal language. I love this book.
Another ancient site has several types of routines:
Korte’s 3x3 is there. As well as some of the early articles by Louie Simmons describing Westside.
There is some Westside information on T-Nation, check out Dave Tate’s articles, but the source of Westside is here:
Louie Simmons was a close friend of Mel Siff’s and Dr. Siff frequently spoke at Westside seminars.
Personally, my approach to lifting is based on Stuart McRobert’s Brawn (check the book at Amazon) although Stuart doesn’t buy into his own system sometimes. But that’s another whole thread. Similar to the Brawn approach (and another full body bodybuilding routine) but more scientifically oriented is Bryan Haycock’s Hypertrophy Specific Training (HST). www.hypertrophy-specific.com/hst_index.html
I won’t even get into Sheiko.
My approach is basically Brawn and HST for powerlifters with occasional elements of Thibadeau’s ancient Canadian Autoregulating Routine. NOTE: This is not the routine in my log right now. I’m doing something different just as a changeup.
But as someone said, if you’re not used to working with maximal weights, you have to be careful. To do most powerlifting routines, you need to get 1 rep maxes in the big three and most of them assume that you’ve competed and have competition numbers to work from. Work yourself into doing limit strength workouts carefully.
If you’re looking for explosive power, then you might want to consider an olypmic weightlifting oriented routine.