After a long hiatus from training more than 1 and rarely 2 times a week, focusing on work; over the last 2 months I have shifted back towards training 3-4 times a week consistently not skipping a beat and I have learned 3 things I wish to share with you:
1. 95% of Strength training articles on periodization are pure B.S based on theory not practice.
2. Not reading as much nonsense posted on these popular agenda sites has made me strong.
3. Training routines donít have to be complicated to work and donít need to be followed 100%.
Just take for example *Ed Coanís peaking cycle, (Ed Coan - Wikipedia, the free encyclopedia). Start off with roughly 65% for 2sets of 10reps. Add either 10lbs to 20lbs each week or 3-5% depending on your taste and slowly reduce the reps as the weight increases.
But I can only count my reps up to one hand, is there any way around reps.
Simple, if you donít like 2 sets of 10 then do 4 sets of 5 or 5 sets of 4. (It is not rocket science.) 2x10=20, and so does 4x5=20, 1x20 (Not recommended) = 20. You can even do 2 sets of 5 and 1 set of 10 (2x5=10+10=20) Itís all relative.
If you have no idea what I am talking about GOOGLE away and feed your brainÖ (Here you go
Sample Ed Coan Peaking Calculator (Enter your current SRM in pounds):
100% MAX - SETS X REPS
Week 1 - 2 sets x 10 reps with 67%
Week 2 - 2 sets x 10 reps with 67%
Week 3 - 2 sets x 8 reps with 71%
Week 4 - 2 sets x 8 reps with 75%
Week 5 - 2 sets x 5 reps with 78%
Week 6 - 2 sets x 5 reps with 82%
Week 7 - 2 sets x 5 reps with 86%
Week 8 - 2 sets x 5 reps with 89%
Week 9 - 2 sets x 3 reps with 93%
Week 10 - 2 sets x 3 reps with 97%
Week 11 - 2 sets x 2 reps with 100%
Week 12 - 2 sets x 2 reps with 104%
Week 13 - 1 sets x 1 reps with 108%
Week 14 - 1 sets x 1 reps with 112%
*Taken from http://www.joeskopec.com/coancalc.html*
But you said 65% it clearly states 67% what are you trying to pull?
Donít be afraid to round off. Just keep it in moderation (between 2-9% /2.5-10lbs jumps.)
But I canít heal in one weeks time does that mean I canít follow the program?
Nonsense, it doesnít matter if you Squat every 10 days, or alternate Odd/Even weeks switching the heavier week 2 with week 1 on Deadlifts so you can save your back for your beloved Bench Press. WHAT DOES MATTER IS YOU DO WORK! (Blasphemy always put Deadlifts in front of Bench Press, even if youíre a T-rex >
All this being said you shouldnít stray too far from the guidelines of the routine/program that you have chosen. And I canít stress this enough:
If it says Squats donít substitute in Leg Presses (SMH). What you can do is substitute in Front Squats, Box Squats, Reverse/Against Band Squats, Zombie SquatsÖ SQUATS = some type of SQUATS. I hope you get the point. Same goes for BENCH PRESS = BENCH PRESS VARIATION. DEADLIFTS = DEADLIFTS VARIATION. OVERHEAD PRESS = OVERHEAD PRESS VARIATION. Simple, no? Ok let me help you with a cheat sheet:
Ok now back to the basics, Strength equals:
--Brute Force (Static/Slow Twitch muscles) and Power (Dynamic/Fast Twitch muscles);
--A Conditioned Central Nervous System (CNS) & proper Mechanics/Leverage (Form).
*Technique and form is relative to goal/purpose; and is solely based on your body*.
Assistance Movements should assist your weaknesses (Problem=Solution):
Muscular imbalances (under/over-developed muscle groups) = Isolation exercises, High Reps, Low sets for pre/re-hab (20x2-3). Moderate Reps/Sets otherwise: (5-12x3-6).
Horrible technique = Multiple Sets (6-10) for 1-3 Reps (Between 70% and 90%) Very Slow = move very fast, lower rest periods (30-90secs) Versus Bands/Chains.
No endurance (muscleís fatigue fast) = Conditioning & High Volume (High Sets/Reps).
Overall out of shape = Cardio & General Physical Preparednessí (GPP).
Central Nervous System (1rpm Training) = (Low Sets/Low reps) Heavy Weight, (100%+) Usually a static hold, partial movement or assisted variation.
Destroy That Which Destroys You
"Let bravery be thy choice, but not bravado."
Last edited by BendtheBar; 05-31-2012 at 06:17 PM.
Views 743 Comments 4
|05-31-2012, 06:37 PM||#2|
Bearded Beast of Duloc
Join Date: Jul 2009
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building. – Powerlifting: Personalizing Periodization
|05-31-2012, 08:29 PM||#4|
Join Date: Jul 2011
I like it. It's very similar to the progression method I used when I first started lifting. I started with a weight that allowed 12 reps, then added weight every session. I took a deload when all lifts were failing at 5 reps and started over. Simple, and it works.
|06-01-2012, 12:26 AM||#5|
Join Date: Nov 2009
Training Exp: 3+years PL/SM Comps
Training Type: SFW!
Fav Exercise: DEATH-LIFT
Fav Supp: Muscle-Juice/MonsterRehab
Slowly making my way back.
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