I will now be experimenting with high frequency training. These are the 3 main exercises that I will do EVERY SESSION (No more switching Max Effort movements):
Front squat (ATG with a pause at a slightly wider than shoulder width stance)
Snatch grip deadlifts
My routine will be based mainly on my intuition... Here's the plan so far:
One "PR busting day", and 4 "heavy days" that are almost just as heavy as the "PR busting day"... I personally think that once a trainee has atleast 1 year worth of experience with a routine that has you working the same muscle groups (OR MOVEMENTS!) atleast 3 days a week, such as Bill Starr's "Heavy Light Medium" program, you can pretty much jump in with a 5 day a week training session... That means you'd be squatting 5 days a week... Yes, I'm serious. It will be done with max loads EVERY SESSION. Here are a few rules:
-The only day in which you go to failure with your sets is the "PR busting day". The other 4 days will be done with the same loads... But with much lower total repetitions. Example: You did 4 singles with X weight for your PR busting day, and you will do 2 singles for the other 4 heavy days with X weight.
-If you are so sore that you are completely immobilized, skip a training day... Hopefully, from doing Bill Starr's routine, you have built enough work capacity that you don't get extremely sore and incapacitated after a heavy squat session...
-If performance drops when doing the heavy days, STOP! The main point of this training style is for you to be able to perform AS MUCH QUALITY REPETITIONS AS YOU CAN POSSIBLY HANDLE!!!!! Pavel Tsatsouline calls this method "greasing the groove".
-Regardless if you don't make a PR the next week, your performance shouldn't drop because if it does, you're only going to do more harm than good. Think about this for a moment, if you're trying to increase the poundage of a certain lift, and a certain routine gives you the opposite effect, why do it?
...I pretty much got this idea from a friend in T-Nation, Pavel Tsatsouline, Ivan Abadjhiev, Chad Waterbury, and elite weightlifters...
The theory that really struck me is the one about training with near max loads. It's been known that lifting near max weights will provide significant adaptation with your central nervous system's neuromuscular coordination. If you train with max weights 5 days a week, it pretty much means you get 5 times the strength stimulus compared to a westside trainee who only does it once a week... Of course, you're not going to be training to failure... I just did a heavy squat session last may 20, 2009, and I still managed to use max weights the day after without a decrease in performance so...
Yeah... And please remember, what this thing basically is, is about training a lift with a high frequency, with low repetitions, without going to muscle failure... If the theories that I have read are not horseshit, then this stuff should work... I will be experimenting with it, and if I die, please don't follow my footsteps.
...Just imagine being able to use max weights 5 days a week... A great ego booster too. People will see you lifting weights near your 1RM frequently...
The SAID principle will help you on this one. If there's some truth to it, that means by training your body with a routine that it can barely handle, it should adapt to it at some point. It's like the first time I did push ups. I was EXTREMELY sore for a couple of days that I can't even touch my chest without crying... But now, after all the bench presses I have done, I can do 100+ push ups and not get sore the next day.
If you ever decide to join my experiment, please be cautious.