Gotcha Prof X.
You said that you incorporate something similar.
Would you mind posting an example of your own “creations”? That would be very helpful and appreciated.
Yeah, I plan to rotate and mix around, using barbells and dumbbells for the pressing movement, as I find dumbbells also give me a greater growth response.
Do you have any suggestions, exercise wise, to substitute the last pressing movement in the 8-10 rep ranges?
As for the block scheme, it’s basically a load and unload system. I understand you dont train in blocks, but I’m sure you are familar with loading/unloading & Accumulation/Intensification phases. In your opinion, would CW’s SFM be an appropiate follow up after such a high volume mesocycle?
Thanks for your time Prof X,
-The Truth
[quote]Professor X wrote:
thetruth24 wrote:
Yes. Pick exercises that allow you to lift big weights. A squat is better than a leg extension for example. Start with heavy compound movements in the 4-6 reps range (even going as low as 2-5 reps from time to time) and you can finish with assistance exercises for the muscles involved using the 6-8 reps range.
Is this like something you incorporate Prof X?
To a degree. There is nothing wrong with leg extensions. I just would never think of doing leg extensions IN PLACE OF leg presses, hack squats or regular squats. There seems to be an attitude from many as if doing isolation movements at all is a bad thing. That couldn’t be further from the truth.
I was thinking for a upperbody vertical day, it might look something like this:
Bench Press 3-4 sets of 4-6 reps
Dumbell Press 3-4 sets of 6-8 reps
Chest Flys Maybe? 3-4 sets of 8-10 reps
I think Chest flyes are the third worst waste of time in the gym…right behind those who stretch for 30 minutes before they ever lift a weight and the upright row.
There is nothing wrong with the bench press, however, I received much better growth from dumbbells than I ever did from the barbell bench press. That doesn’t mean erase either one of them. Just understand that your training is a progression. You might see great benefit from them now, however, you may need to drop the barbell for a while once you advance.
He also mentioned this when I asked him how he would periodize this breed of training.
“This would require a whole article! The basic scheme is a 4-weeks block in which the 4th week is an unloading week, where volume is reduced by 50% but intensity maintained. After each 4-weeks block, the exercises and/or methods are changed.”
I actually favor block schemes, and fell in love with it after reading his “black book of training secrets”
I am planning on designing my “Accumulation” block scheme based on this “powerbuilding” (defined by CT), then maybe following it up with CW’s SFM.
What is your take Prof X?
-The Truth
I don’t train in blocks. I don’t think training in the blocks he specified is necessary for growth. That doesn’t mean you shouldn’t follow his idea. Just understand that simply because one trainers recommends one style, it doesn’t mean it is the ONLY way to train.[/quote]