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Old 02-02-2011, 07:53 PM   #18
flow
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To clear some "confusion" up here.

Adaption is a good thing. Thats what we want.

You have a goal be it MS or hypertrophie whatever.

You pick your programm with your goal and adjust the paramers to that.

After some time you will stall (the MAGIC 6 weeks) this is normally cause of fatigue which builds up during a cycle.

You delaod back off whatever, then start the cycle new.

After some of these loading and back off periods you notice that you stall-so you have to change the programm.

In the next step you donīt confuse the muscle- you have to increase your load to elict further adaption. So "change" your programm in the way that it gets more demanding.

Same process you load and deload.

After some cycles you will again stall-so you have to take a step higher regarding your demands.

Thats how it is. Progress gets slower over time cause you need more workload and more recovery from it and the programming complexer.

The diet takes part too. With each new step you have to adjust kcals. Cause with more demands you need more energy to fullfill them.

To speak practical. Lets say someone want to "bulk"(in a reasonable sense) and starts training. He is 70kg 10%BF and 180cm high

His first stage would would something like this:

1. Whole body 2-3xthe week: 2400 kcals each day
Squat
deads stiff
bench
chin up
Military press
crunch
All for 3x8-12 2 min rest

Lets say he loads and deloads as mentioned.
He probably gets to 78kg and 12%BF within a certain time period with this programm and nutrition intake

Then he will stall. He still wants to bulk. So he needs to take the next more demanding step in programming and perhaps event needs to increase the calories to compensate the demands and still build new tissue:

Whole body 2-3xthe week with perhaps 2800 kcals each day:

Programm A:
Squat
deads stiff
bench
chin up
Military press
crunch
All with 3-4x6-8 3 min rest

Programm B:
Squat
deads stiff
bench
chin up
Military press
crunch
All with 3x10-12 2 min rest

As u see the first session is more demanding then the older programm. The summed reps are quite equal (the volume) but done at more weight.6-8 reps instead of 8-12 and more rest to insure that.

The second session is the same as the older one. The demands should get stepwise harder,not like a punch in the face. You have to take some slaps bevore you get nailed by the fist.

The trainee again runs up some cycles, load and deload and will stall again.

Then he evaluates again his training goal and adapts programmign and nutrition to that.


That are the steps which should be followed in GENERAL when you programm and want to progress in that what you do.

and remember there are only 3 facotrs involved:

Load
Deload
Nutrition/Rest

Plan these 3 acdording to your goals and fitness status.
then you are on the road to YOUR goal.

FloW
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