Adarq.org
Blog Section => ADARQ & LanceSTS - Q&A => Topic started by: KokoyPinoy on February 25, 2011, 01:37:52 am
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Why did vertfreak gave me so little results? I did almost everything. :( Well, I'm done with week 11 so I should see results by now but I have seen none so far... Someone said that you could give me the answer behind this phenomena.
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Why did vertfreak gave me so little results? I did almost everything. :( Well, I'm done with week 11 so I should see results by now but I have seen none so far... Someone said that you could give me the answer behind this phenomena.
Looking at your journal, it looks like youre over complicating training for yourself at your current level and ability. Youre doing more exercises than you need, and not enough of the ones that will give you the most bang for your buck. Focus on soley pushing your strength up on hang snatches, squats, rdl, lunge and calf raises for a month and see what happens. Same with the "plyos". Lots of box jumps, etc., isnt going to be nearly as effective for you right now as going out and jumping max effort 15-30 times, 2 or 3 times a week.
There are times when many other exercises are effective and can be used, but throwing in alot of extra "fluff" work just for the sake of doing it will only rob the more important exercises and lifts of valuable recovery time. Its like the "bodybuilders" who read jay culters workout routine in muscle and fitness and follow it to a t, they do 6 sets of squats, 6 sets of leg extensions, 6 sets of leg press, etc. They were ALREADY going to get stronger from the squats if they pushed them hard enough, all the extra bullshit they did only makes the recovery process take 10 times longer so that they either have to train at a retarded low frequency, or wont be recovered for their next squat day.
Dont base things on percentages either, if you are scheduled for 3x5, do 5 reps with WHATEVER WEIGHT YOU ARE CAPABLE OF MOVING FOR 5 REPS, WITHOUT STICKING. Holding back due to scheduled percentages keeps a ton of people from taking advantage of their bodies natural supercompensation cycles when they are able, and digs them into a hole when they are not.
Get you a very basic structure in your program, lift lower body 2 x a week and jump 2-3 times a week. Keep the lifts to things like I listed above and keep the jumping to max jumps, 15-30 (stop at drop offs after 15). You should see some big gains from that and start improving at a much faster rate.
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Yeah, come to think of it and reviewing my log and journal the VF really drained my energy and didn't allow me to recover. I almost trained everyday. Man, I wasted my time :( but no point crying over a spilled milk. Sir lance could you check my Work-out template on my post in my journal. Could you tell me if it will allow me to recover and if the exercises are in the right combination? Thanks again, Sir lance.
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Why did vertfreak gave me so little results? I did almost everything. :( Well, I'm done with week 11 so I should see results by now but I have seen none so far... Someone said that you could give me the answer behind this phenomena.
what was your bodyweight before/after VF, and your before/after results on your lifts?
if you could show that, it might tell alot.. if you made considerable gains in relative strength and made little to no gains with your power/jumps, then fatigue would definitely be an issue.
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Why did vertfreak gave me so little results? I did almost everything. :( Well, I'm done with week 11 so I should see results by now but I have seen none so far... Someone said that you could give me the answer behind this phenomena.
what was your bodyweight before/after VF, and your before/after results on your lifts?
if you could show that, it might tell alot.. if you made considerable gains in relative strength and made little to no gains with your power/jumps, then fatigue would definitely be an issue.
Well, before I do the program. My BW was 70kls. Squatting only a mere 100kls (max). I ate much to gain strength. After the program I weigh 74-75kls, squatting around 117.5 kls-120kls (estimated max).