|01-16-2012, 03:48 PM||#1|
Join Date: Mar 2011
Training Exp: 30+
Training Type: Powerlifting
Fav Exercise: Front squat
Fav Supp: Creatine. C'est tout.
Lighter work for strength training
I thought about posting this in the 'Strength Thread', but it's a long post, so I'll start a new thread.
Q: What do these powerlifting routines have in common?
Ortmayer-Magnussen deadlift program
Coan-Phillipi deadllift program
Stefan Korte 3 X 3 powerlifting routine
Sheiko routines (e.g. 29, 37)
Answer 1: a lot of lifters seem to achieve success using them.
For example, here's Travis Ortmayer, talking about the Ortmayer-Magnussen:
Korte is the odd one out, in that I can't find a lot of people using it. However, one source claims:
So, I think it's fair to say that all of these programs have some pedigree to them.
Answer number two: they all involve a lot of sets at relatively low percentages of 1RM
Take a look at Travis-Ortmayer - 26 reps at 70%:
Korte has you doing the three main lifts three times a week - five to eight sets at 58-64%. There is a second peaking phase, but according to Korte, the strngth base is built in the above volume phase.
There are many Sheiko programs, but here's a sample workout:
So, there you have it. Four routines that either (a) exclusively use relatively low percentages for massive volume/frequency or (b) use low percentage work alongside higher percentage work.
Now, personally, I like training in the 85-90%+ range. Most of my training fits into that. Nevertheless, I have to say that I'm impressed by the consistent success people seem to achieve with Travis/Ortmayer and Coan/Phillipi.
What are people's thoughts on these lower percentage-high volume routines?
Powerlifts: 500/363/573 @ 220 belt only
front squat: 403
dips: bodyweight + 176 x 4
military press: 232
|lighter, strength, training, work|
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