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-   -   periodization of HLM training (http://www.muscleandbrawn.com/forum/showthread.php?t=7815)

flow 11-04-2011 11:47 AM

periodization of HLM training
 
hi there,

i am currently unsure how to train in a periodized way with a HLM or H/L.

I made good results with hlm but the H day was always difficult for me. i start too light or too heavy. My norm was 3x3 and i wonder if its necessary to go THAT heavy each cycle for continous improvement.The L and M days were always good to progess on, but on the H day i used to stall really early.

Also i can only train 2x the week full body so i thought of following periodization:
the most important thing is, that the relation of the heavy and light days is maintained. MY idea would be, that the heavier day gets always heavier and that the light day fits in with is.

So that would be it:

1.cycle: H: 3x8-10 2min rest L: 2x15-20 1 min rest
2.cycle: H: 5x5-6 3min rest L: 3x10-12 90 sec rest
3.cycle: H: 3x3-5 4 min rest L: 3x8-10 2 min rest
repeat
---------------------------------------------------
To sharpen the contrast: On H day i would use babrell exercises and on L day dumbbells and cables. this emphasizes the H/L contrast even more.

Suggestions?
flow

BendtheBar 11-04-2011 12:26 PM

My personal opinion is to stick with rep ranges on heavy days that allow for some progression. I would often work from the 5 to 8 rep range for a given weight, and once I reached 8 reps, I would add more weight. Of course with deadlifts, lower rep sets are often better...perhaps stick with 5's.

Heavy days don't have to be lower reps (under 5), especially if muscle building is a goal. They are primarily just the most taxing training days using the more effective compound lifts.

I would advise you to pick a rep range and progression scheme that you enjoy, and simply focus on adding reps to each set at every opportunity. Add weight when you can.

Lighter days I would focus on "less impactful" lifts (tax the CNS and joints to a milder degree), such as 20 rep squats or lighter squats, dips, pull ups, Arnold presses...that sort of thing.

I don't want to see a lighter day too easy, but I do want it to go easier on the CNS and joints.

flow 11-04-2011 01:25 PM

Quote:

Originally Posted by BendtheBar (Post 186311)
My personal opinion is to stick with rep ranges on heavy days that allow for some progression. I would often work from the 5 to 8 rep range for a given weight, and once I reached 8 reps, I would add more weight. Of course with deadlifts, lower rep sets are often better...perhaps stick with 5's.

Heavy days don't have to be lower reps (under 5), especially if muscle building is a goal. They are primarily just the most taxing training days using the more effective compound lifts.

I would advise you to pick a rep range and progression scheme that you enjoy, and simply focus on adding reps to each set at every opportunity. Add weight when you can.

Lighter days I would focus on "less impactful" lifts (tax the CNS and joints to a milder degree), such as 20 rep squats or lighter squats, dips, pull ups, Arnold presses...that sort of thing.

I don't want to see a lighter day too easy, but I do want it to go easier on the CNS and joints.

thanks steve for reply.how would you change the reps/exercises after this cycle? This is my main problem

LtL 11-04-2011 01:30 PM

Didn't we have a massive discussion about this in a thread a while back?

LtL

Off Road 11-04-2011 02:49 PM

Quote:

Originally Posted by BendtheBar (Post 186311)
Heavy days don't have to be lower reps ...They are primarily just the most taxing training days using the more effective compound lifts.

Lighter days I would focus on "less impactful" lifts (tax the CNS and joints to a milder degree), ...that sort of thing.

That's a pretty cool way to organize it.

LtL 11-04-2011 02:50 PM

http://muscleandbrawn.com/forums/pow...-pl-cycle.html

LtL

flow 11-04-2011 06:46 PM

Quote:

Originally Posted by LtL (Post 186362)

kind of.

the original thread on programming drifted to training while on dieting.
The link you posted was a good start-but my main question is, how to perriodize the HLM intracycle format over the next cycles.


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