Having a little mental block when it comes to training and choosing a program.
I want to follow the rules of Accumulation/Intensification phases for 4-6 weeks. Am I on the right track if I just pick a group of programs (GVT, Split training, OVT, 5x5, HSS-100, etc..) and then just go threw each one, one after the other?
I actually don't like to speak in terms of programs. In my whole life I never followed a program, I always autoregulated. I now regret writing programs, which were basically meant to illustrate a concept.
Before doing 'a program'. People should learn to autoregulate.
I imagine this is why CT always emphasizes that a trainee's program or split is not worth obsessing about, as long as it's not idiotic. Managing fatigue or recovery along with nutrition is more important in the grand scheme of things. I have never followed a "program" either, but I do take advantage of the days when I feel invincible and then rest as long as I need to. CT has done a great job in explaining how important managing fatigue really is, given us a process of activating the nervous system, and regulating our workload based on how we are performing.
Well, I DO have a basic plan and recommend doing so. But I never plan the number of sets and the weight to use for example.
I know, for example, that today I will be working chest and back.
I know that my intensity zone will be 3 reps for the main movements and 5 reps for the auxilary movements.
I know that my primary movement for chest will be a form of pressing and that my main back movement will be a form of chin-up/pull-up.
I know that my auxiliary movement for chest will be another form of pressing, involving less CNS strain and that my auxiliary back movement will be the pullover machine.
I do NOT know how many sets of each I will do. I start each exercise at around 60-70% of my maximum and perform the selected number of reps (3 or 5 in my case). I ramp up the weight at every single set, until I reach the max amount of weight that I can handle for the selected number of reps. When I reach that max weight, I stop the exercise. So I might do 3 sets or I might do 10 depending on how my performance is going.
If after those 4 exercises I still feel energetic, activated and motivated I might add another exercise for each bodypart.
If I don't feel the muscles while doing an exercise, I change it for another variation or drop the exercise completely.
THERE IS NO WAY OF KNOWING WHAT YOUR BODY WILL BE ABLE TO DO AND WHAT IT WILL NEED TO GROW ON ANY SPECIFIC DAY.
Sure you should have a basic plan, but on every single day you should adjust the program to fit what your body can do and what it needs.
Very. But your work helps me understand why my training works efficiently. Especially CNS activation, ramping, and auto-regulate. I did that stuff first by guidance and made it a habit, but knowing why that stuff works helps me fine-tune my training on the fly. Plus utilizing common sense during training works too. Now I feel that I can train myself effectively.
About movements that involve less CNS stress - do you mean any movement that allows less weight (overhead press vs incline vs flat bench) or probably any of those perofrmed with dumbells is less taxing ?