… Here’s a little clip from Eric Cressey’s last article.
“And if you hammer the muscles of the upper, middle and lower back, as well as the glutes and hamstrings, you’ll not only see muscle growth there, you’ll see it virtually everywhere in your body,” Cressey says. “But first, these muscles need to be primed for growth by activating high-threshold motor units as often as possible and with the right volume.”
This is obvious. If you “hammer” any muscle, you’re going to see muscle growth there! It seems , by saying “… you’ll see it virtually everywhere in your body” here he’s an advocate of the squat & get big arms theory? Maybe he says that just because, well, damn, the upper, middle, and lower back combined with the glutes & hamstringers virtually is your whole body!
In short, this quote has nothing to do with the absolute absurd recommendation you made.
Let’s take a look at the rest.
Recruiting high-threshold motor units Ã¢?? the muscle fibers that have huge potential for building strength and size Ã¢?? is of course a matter of lifting heavy weights (at or above 80 percent of your 1RM)."
Here he is actually supporting the program! 80% of 1rm is essentially a perfect place to start the routine the OP suggested with my recomendations. He can add weight weekly, and work up to 85% (over 3 or 4 weeks). It just so happens that 85% of ones 1rm is their 5rm. (It actually depends on the exercise and ones distribution of fast/slow twitch fibers, so it could be higher or lower and change from exercise to exercise. This is one reason why 1rm calculators aren’t 100% accurate.) After he works up to 85% of his 1rm over a few weeks, he’ll undoubtedly be able to add weight to the bar for the next few weeks. It simply works. I’ve done it, and I’ve had others do it, and seen others do it, doing the exact volume I suggested.
Here’s a link to a more “high profile” poster on this site that followed what you’d probably consider a “terrible” program: http://tnation.tmuscle.com/free_online_forum/sports_body_training_performance_bodybuilding_strength/franks_raw_squat_milestone%3Bjsessionid=37651779C1FCC769ADC46BEBFE24362E.hydra?id=2147998&pageNo=1 You’ll see he did nearly the exact same thing I’m suggesting to the OP, except I recommended working up to a top set twice a week, as the OP has a lower training age than frank.
High threshold motor units are what are going to fire the fast twitch muscle fibers. It is true, indeed, that for most lifters the muscles stimulated by the squat/deadlift tend to be fast twitch. Do you know what this means? This means that those muscles are MORE sensitive to fatigue! This runs completely contrary to what you suggested.
Please read http://www.coachr.org/fiber.htm
You seriously misunderstood what Cressey was writing here and were unable to apply it to the OP’s situation. Sorry. You gave terrible advice.
… but 2x5 isn’t going to wipe anyone out at all. On squats and deadlifts, with proper form and the heaviest weight you can comfortably handle for 5 reps, you could go heavy regularly.
My squat 6rm is 405. If I did this:
I’d be wiped, as would most anyone. It would be doubtful that I could go very long (two weeks) doing this twice a week. Yet alone doing this twice a week AND deadlifting twice a week!
As far as the suggestion about performing either workout A or B everyday, I was simply relating a workout program that was featured in an article on this site recently. 2 sets of 5 reps isn’t shit.
When done at the correct intensity, in a program that calls for constant progression, uhm, no, infact, it is far from “not shit.”
I could do that everyday with squats no problem.
Hey, go for it. I don’t care if you want to stay small & weak. Don’t get injured!
I should have mentioned that the point is to stay close to failure, but not to reach failure.
No shit. It is presumed the OP knows this. This doesn’t support your point at all, btw.