It depends, strength can be maintained with the parameters I gave earlier (which you quoted in your second question). Hypertrophy doesn't need much specific work to be maintained IF you are performing strength work because strength work, especially in the limit strength zone of 3-5 reps will also stimulate hypertrophy gains.
When training for power, it might become necessary to do strength work and even hypertrophy work if you want to maintain those qualities.
As I mentionned earlier, when you are performing strength work, you don't need much in the way of direct hypertrophy work to keep gains. And power is a neural thing more than a muscular thing. Once you develop it, you can maintain if with little work since you don't have to stimulate physiological changes. Plus, if you are performing strength work, the CNS receives ample stimulation which will help maintain power.
It depends on your size. On higher carb days you can start at around 1.25-1.5x bodyweight (so if you are 200bs that's about 250 - 300g/day); on moderate days drop around 50g, and on low carb days drop another 50g.
This probably isn't the thread for this (so feel free to uh, not answer it lol!), but what are your thoughts on Rest Pause Training how Mike Mentzer used to do it, IE- max or near max weights with gradually shorter rest periods, and with sets of up to 10 or so doing singles or doubles? And if you've had experience with it, please tell. Thanks CT. Just a curioisity of mine.
CT, Thanks for your reply last week but I have some questions regarding the split you gave (I asked about training during hockey season). I am not sure what set/rep ranges you are refering to with strength, size, and power. I am guessing that strength would be 3-5 reps, size 8-12 reps, and power would be speed-strength and strength-speed movements. I have been training with a modified westside template- is it advisable to keep ME work during the season (3RM or 5RM for strength days) or should it be dropped? Also could I do multiple singles at 90-95% in order to keep improving maximal strength? Thanks for your help, TR
I've heard of cluster training, and on paper it looks infinitely brutal. I'll hold off on RPT until I get back into the swing of things, which won't be for another month or even more. Thanks for your time. I appreciate it.
Hey CT! I have a question! How many types of block training systems are you familiar with? Is there a chance we might catch an article specifically on block training (accumulation/intensifcation), and that sorta thing? Maybe also the conjugate block training template? Thanks for your time CT. Much is appreciated.
When someone is carb sensitive or suffers from mild insulin resistance (I'm an example of this), I suggest limiting carb intake to 2 meals (morning and post-workout). The total daily amount is decreased by around 100g/day during the bulking phase and fat intake is increased by 30g in the form of good fats.
The days are devided according to the training schedule...
Hard training day (double split OR weights + cardio OR weights + track, OR lagging bodypart(s) if only doing weights) = higher carbs.
Regular training day (only weights) = moderate carbs.
On olympic lift variations: 75-85% On traditional strength lifts: 45-55% On ballistic lifts (e.g. jump squat): 10-30% On plyometric drills: bodyweight only
In-season, strength should be maintained by working in the limit strength zone and even relative strength zone BUT without going all out. For example, if you can perform 5 reps with 85%, only perform sets of 3. If you can lift 90% 3 times, only perform sets of 1.
This type of work is actually better than hypertrophy training in-season because it doesn't constitute much metabolic work and is not CNS-draining.
The formula is based on body weight, not lean body mass. The subjects on which they based the equation were "normal" individuals, so they probably had around 15% body fat on average. So leaner individuals might have to increase the caloric intake slightly. But this is an adjustment that should be made during the diet, depending on how the body reacts.
Would it be ok to every once in a while do 20 rep squats/deadlifts in your renaissance man program? Or should I stick to the prescribed rep schemes? Also, how would I go about testing my maxes? I was thinking of doing something like this (I've never tested my 1RM for anything):
Monday: test 1RM for squat regular horizontal chest & back workout
Wednesday: test 1RM for bench regular hip & vertical back workout
Friday: test 1RM for bent-over rows regular vertical chest and leg workout
Then I'd do a couple weeks of regular training and do the same scheme for deads, push press, and pullups. Would this be ok?