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Old 04-08-2011, 02:04 PM   #1
BendtheBar
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Default Dave Tate - Recovery

Deadlifts (90%+ heavy singles) – 2 weeks to recover.
Squats (Heavy) – 7 days to recover.
Dynamic training (weighted 50-60%) – Once a week, depending on variables, DOMS, etc. Now-weighted more frequently.
Max Effort Training – not every day.
Repetition Training (to failure) – 3-4 times per week.
Repetition Training (sub-maximal/not to failure) – Could do every day.
Explosive Rest Periods – 45 to 60 seconds between contractions. Don’t want to get into full recovery.
Max Effort Recovery – Full recovery. “When you’re ready you’re ready.”
Max Effort Reps – Do not exceed 4 reps over 90%. Lower skilled lifters might be able to do up to 6, because the build up sets will be relatively lower percentages). Beyond that is no benefit and hurting recovery. Injuries come from exceeding these numbers.
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