[quote]Christian Thibaudeau wrote:
What are some example rep ranges you’d use for these intensity zones?
what are some example rep ranges for these intensity zones?
95-100% of 1rm: 3-9 singles, 90-95% of 3rm: 8x3, 80-85% of 6rm: 4x6?
do as many of the prescribed sets as possible until form breaks down?[/quote]
I define the RM zones as the base level of intensity. For example, working up to a 3RM (to establish your capacities on that day) then doing 8 sets of 6 reps with 90% of the 3RM would be an example.[/quote]
This is a body building forum, right? Does that mean you intend for this approach to be used on a 5 or 6 day split?
These rep ranges sound like they would mostly be in the functional strength range? What if I want to do a 4 day/week upper/lower split because I’m an athlete, but I still want to look jacked. Would that be overkill? Because there are 3 intensity zones and I’d only be training 2 upper and 2 lower days a week does that mean I would have to periodize my training approach or is it acceptable to train more than 1 intensity zone in a day?[/quote]
(1) It is not a bodybuilding forum. The best way to describe my training is “built for bad”… developping the power look while becoming strong, lean and powerful.
(2) I use a 9-10 days training cycle. Each day the focus is on one main lift and each lift is done 3 times per 9-10 days cycle.
(3) The exercises that I’m using with this approach (I haven’t explained the full approach I am still testing it on a few very strong guys) are “performance lifts”… power clean & push press, snatch-grip high pulls, power snatches, squats, bench press, deadlift (not all are main exercises but they are all being used in the program) and power work is also done. So it is a very solid approach to build a strong athlete.