Author Topic: TRAINING POSTS  (Read 10985 times)

0 Members and 1 Guest are viewing this topic.

LanceSTS

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2257
  • Respect: +545
    • View Profile
    • http://www.youtube.com/user/LanceSTS
    • Email
TRAINING POSTS
« on: August 28, 2012, 02:11:22 am »
+2
Volume and Intensity Cycles


 One of the easiest ways to royally fuck up a program aimed at long term progress is to not take into account the role volume and intensity play when designing it.

 You dont have to look far to see a high intensity/very low volume trainee make nice gains for a few weeks, and then peter out shortly after those gains are made.

There are several different reasons for this, but to keep things simple, we will keep intensity as a word used to describe the training method targeting the central nervous system as a PRIMARY.  This is a VERY important aspect of training, but once those short term adaptations have been made that tend to come fairly quickly, gains tend to slow down massively without introducing a new stimulus.  

You also dont have to look far to find athletes using a high volume/low intensity approach, that tend to make their gains a little more slowly, but start to run into lack of progress in strength gains,  overuse issues, pain in the tendons/ligaments, etc., and tears and or strains, which keep them from staying more consistent with their training. Many of these individuals will initially notice a nice change in physical appearance right off the bat, and then soon after, that comes to a stop as well. Again, to keep things simple, we will keep volume as a method used to PRIMARILY target hypertrophy.

The reason neither method works in the absence of the other is simple.  The central nervous can only get SO efficient, with a given amount of muscle tissue at performing a given task.  At that point you can either a. give it a different task to adapt to (change exercises, etc.) or you can add some more muscle for it recruit in the same tasks.

 On the other side of the coin, a solid progression of load is not optimal with a high volume and low intensity approach for the entire training cycle.  Raising the intensity for a while, then shifting the focus to hypertrophy can work wonders here, as you now have a more efficient central nervous system, much of the tissue has time to recover, and you can progress the LOAD with the hypertrophy specific work.  These two methods compliment each other very nicely when used correctly.

Now before it comes up that "omg everything is neural and low intensity work affects the cns too!", WE KNOW.  We also know that high intensity low volume work affects hypertrophy.  Go to the disclaimer and read "PRIMARILY", as in , the main focus, and the method that MOST affects each aspect.

So to make it short and sweet, both volume and intensity MUST be factored in, but NOT in the same session, ESPECIALLY when speaking of athletes in training for sporting endeavors other than weightlifting/powerlifting.  It can be done in different training cycles, different workouts within the same micro cycle, etc., as long as they are both factored in, given adequate attention, and allowed adequate time to recover.


If youre looking at your program, and trying to figure out why you have stalled, or are going backwards, figure out which quality you are focusing on, and how often.  Using two higher intensity workouts to one hypertrophy focused session works EXTREMELY WELL in my experience, with the hypertrophy session last in the week and one or two more rest days following that session.  Lots of coaches program specific phases lasting months at a time on one quality or the other, this also works.  If youre only doing what you feel like doing THAT day, and not factoring in the other sessions you will be performing later on, its a quick road to nowhere.  Think about the big picture at the end of the road.
« Last Edit: August 28, 2012, 02:13:40 am by LanceSTS »
Relax.

acole14

  • Hero Member
  • *****
  • Posts: 1535
  • Respect: +1009
    • View Profile
Re: TRAINING POSTS
« Reply #1 on: August 28, 2012, 07:31:27 am »
0
Nice post man. I've noticed since I've started paying attention to volume and intensity splits my verts have improved a bit. Before that I didn't really have any focus on allowing adequate separation of volume or intensity.

Raptor

  • Hero Member
  • *****
  • Posts: 14464
  • Respect: +2392
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: TRAINING POSTS
« Reply #2 on: August 28, 2012, 12:40:02 pm »
0
So you recommend say a 3x5, 3x5 and 3x8 (for example) format of squatting?

LanceSTS

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2257
  • Respect: +545
    • View Profile
    • http://www.youtube.com/user/LanceSTS
    • Email
Re: TRAINING POSTS
« Reply #3 on: August 28, 2012, 03:47:30 pm »
0
Nice post man. I've noticed since I've started paying attention to volume and intensity splits my verts have improved a bit. Before that I didn't really have any focus on allowing adequate separation of volume or intensity.

 thanks acole and yes, most will make much more progress long term if they factor in the two and pay attention to what the training target is at a given time.
Relax.

LanceSTS

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2257
  • Respect: +545
    • View Profile
    • http://www.youtube.com/user/LanceSTS
    • Email
Re: TRAINING POSTS
« Reply #4 on: August 28, 2012, 03:54:35 pm »
+1
So you recommend say a 3x5, 3x5 and 3x8 (for example) format of squatting?

 What I have found works best over time is working up to a heavy single or triple for 3 sets on one day, preferably the first day.  Then working up to a single max set of 5 the second training day. 

The last training day would be 4 x 8-10, where load is increased once you complete 4 x 10 across.  If youre only training 2x a week then you simply to workout 1, workout 2, workout 3, in order on whatever day they may fall, taking an extra day of rest after workout 3.
Relax.

LBSS

  • Hero Member
  • *****
  • Posts: 11138
  • plugging away...
  • Respect: +5537
    • View Profile
    • Email
Re: TRAINING POSTS
« Reply #5 on: August 28, 2012, 03:57:51 pm »
0
hm, maybe once i get my stupid 3x5x315 squat i'll switch to

Day 1
MSEM 2x3

Day 2
MSEM 1x6

Day 3
4x8-10

i think i made my best jumping gains on MSEM. maybe time to switch back to that.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

LanceSTS

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2257
  • Respect: +545
    • View Profile
    • http://www.youtube.com/user/LanceSTS
    • Email
Re: TRAINING POSTS
« Reply #6 on: August 28, 2012, 04:10:02 pm »
0
hm, maybe once i get my stupid 3x5x315 squat i'll switch to

Day 1
MSEM 2x3

Day 2
MSEM 1x6

Day 3
4x8-10

i think i made my best jumping gains on MSEM. maybe time to switch back to that.

that would work great imo, and much more optimal over a long period of time than either method alone.  You can generally use a set up like that year round without much stalling if you eat,sleep, recover well.
Relax.

Raptor

  • Hero Member
  • *****
  • Posts: 14464
  • Respect: +2392
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: TRAINING POSTS
« Reply #7 on: August 28, 2012, 04:17:37 pm »
0
So you recommend say a 3x5, 3x5 and 3x8 (for example) format of squatting?

 What I have found works best over time is working up to a heavy single or triple for 3 sets on one day, preferably the first day.  Then working up to a single max set of 5 the second training day. 

The last training day would be 4 x 8-10, where load is increased once you complete 4 x 10 across.  If youre only training 2x a week then you simply to workout 1, workout 2, workout 3, in order on whatever day they may fall, taking an extra day of rest after workout 3.

Very interesting, haven't thought about it that way.

What if you want to do two squat workouts per week with the 3rd squat workout being replaced by BSS + deadlifts?

Like:

Workout 1: squat
rest
Workout 2: BSS + deadlift
rest
Workout 3: high volume squat
rest
rest

LanceSTS

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2257
  • Respect: +545
    • View Profile
    • http://www.youtube.com/user/LanceSTS
    • Email
Re: TRAINING POSTS
« Reply #8 on: August 28, 2012, 04:25:31 pm »
0
So you recommend say a 3x5, 3x5 and 3x8 (for example) format of squatting?

 What I have found works best over time is working up to a heavy single or triple for 3 sets on one day, preferably the first day.  Then working up to a single max set of 5 the second training day. 

The last training day would be 4 x 8-10, where load is increased once you complete 4 x 10 across.  If youre only training 2x a week then you simply to workout 1, workout 2, workout 3, in order on whatever day they may fall, taking an extra day of rest after workout 3.

Very interesting, haven't thought about it that way.

What if you want to do two squat workouts per week with the 3rd squat workout being replaced by BSS + deadlifts?

Like:

Workout 1: squat
rest
Workout 2: BSS + deadlift
rest
Workout 3: high volume squat
rest
rest

I would use the  bss on the hypertrophy day if you wanted them in your program.  If you use deads on one of the cns intensive days you dont need a squat on that day.
Relax.

Raptor

  • Hero Member
  • *****
  • Posts: 14464
  • Respect: +2392
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: TRAINING POSTS
« Reply #9 on: August 28, 2012, 04:29:03 pm »
0
Well yeah, that was the idea - no squatting in the deadlift day, but start the deadlift day with BSSs...

To me, squat + bss is kind of reduntant and me personally - I could never do BSSs really intense after squats so... they need to be a primary exercise for me in order to really go all out at it.

LanceSTS

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2257
  • Respect: +545
    • View Profile
    • http://www.youtube.com/user/LanceSTS
    • Email
Re: TRAINING POSTS
« Reply #10 on: August 28, 2012, 04:35:24 pm »
0
Well yeah, that was the idea - no squatting in the deadlift day, but start the deadlift day with BSSs...

To me, squat + bss is kind of reduntant and me personally - I could never do BSSs really intense after squats so... they need to be a primary exercise for me in order to really go all out at it.

right, so you would have 1 squat cns intensive day, 1 deadlift cns intensive day, and your hypertrophy day would  be  based around bss.
Relax.

Raptor

  • Hero Member
  • *****
  • Posts: 14464
  • Respect: +2392
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: TRAINING POSTS
« Reply #11 on: August 28, 2012, 04:37:48 pm »
0
Oh, you mean in the hypertrophy day you just do BSSs and that's it? Not sure if they're intense (or whatever you want to call it) enough to generate hypertrophy.

They do give me a ton of glute soreness though.

But what about the MSEM days? Just those MSEMs and go home? Or you include additional assistance exercises as well?

LanceSTS

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2257
  • Respect: +545
    • View Profile
    • http://www.youtube.com/user/LanceSTS
    • Email
Re: TRAINING POSTS
« Reply #12 on: August 28, 2012, 04:49:18 pm »
+2
Oh, you mean in the hypertrophy day you just do BSSs and that's it? Not sure if they're intense (or whatever you want to call it) enough to generate hypertrophy.

Then why in the living fuck would you put them in your program?  wrist curls are "intense" enough to generate hypertrophy...


Quote
But what about the MSEM days? Just those MSEMs and go home? Or you include additional assistance exercises as well?

 Sure, assistance exercises are fine as long as they dont negatively affect the training target and the next workout. On these days, using oly variations/lifts, explosives, etc., should make up the mass of the assistance work though.
Relax.

Raptor

  • Hero Member
  • *****
  • Posts: 14464
  • Respect: +2392
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: TRAINING POSTS
« Reply #13 on: August 28, 2012, 04:52:22 pm »
0
What about upperbody lifts? Muscle-wise, they wouldn't affect the MSEM sets, but CNS-wise they pretty much would. Obviously you should go more with a lower intensity upperbody stuff if you choose this path IMO.

LanceSTS

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2257
  • Respect: +545
    • View Profile
    • http://www.youtube.com/user/LanceSTS
    • Email
Re: TRAINING POSTS
« Reply #14 on: August 28, 2012, 05:00:56 pm »
0
What about upperbody lifts? Muscle-wise, they wouldn't affect the MSEM sets, but CNS-wise they pretty much would. Obviously you should go more with a lower intensity upperbody stuff if you choose this path IMO.

You can use the exact same scheme with upper if you need to, only keep the exercises down.  So instead of squat + assistance, you would use squat (high cns) + Press (high cns intensity). 

With the hypertrophy day its easier, and if you run out of time you can do upper on off days without much negative effect cns wise, as long as you dont go overboard. 
Relax.