Author Topic: TRAINING POSTS  (Read 13070 times)

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« Reply #30 on: September 25, 2012, 11:57:36 pm »
What do you feel about alternating a MSEM workout with a volume workout (say 4x10 or 8x5) every 3 days or so?

I feel like there's no need to do 1x5 or 3x5 because it's not at the either end of the spectrum - it's neither CNS intensive nor it is a volume workout, so I personally ditched it and use a 8x1 one day and a 8x5 the other day.

What are your thoughts on the 1x5 day? I'd rather do an explosive workout in that day.

 Try it and see.  Only problem I see is for hypertrophy specific gains you need to keep the volume pretty high, especially over a long cycle.  That set up would have only one real hit in the hypertrophy area.  5's give enough volume that its in between the two extremes, and a happy medium if you already have one pure cns intensive and one pure hypertrophy foucsed day.


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« Reply #31 on: January 05, 2014, 02:02:32 am »
Just a few questions,

Sorry, I'm a beginner to all this, so I couldn't fully understand the article because i lack knowledge on terms like 'hypertrophy' etc..

When you say 'CNS high intensive', do you mean workouts with lower volume/high intensity with lower weights?
And for 'hypertrophy'.. do you mean high volume with heavier weights?

So, are you saying that we should include 2 days of high intensity with lower weights and one day of heavy weights in a week?

Could you do 1 day each in a week? like 1 day of 'CNS high intensity' day and 1 day of 'hypertrophy' day, because in the environment where I live, its tough to go to the gym more than 2 times a week...

Sorry for my lack of knowledge in all this :/ but thanks for sharing! I feel like this will help to reach my goal


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« Reply #32 on: January 06, 2014, 08:10:02 am »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses