The MAB, Classic Physique Challenge.

[bigtim27]

In my opinion if your training isn't fun and it feels like a chore you will start to treat it as such and eventually it will takea back seat to other things. Training is THE highlight of my day. I have my days where I need some extra umph but overall I love it. Especially since I started the Reeves. Funnest I've ever had training. How can you not love a routine that lets you squat,press,and dip every session?

[glwanabe]

The Reeves program has been steadily building a following, and as more people start the program, more questions get asked.

A common question is about how the progression scheme works. Here is a short writeup, on that aspect.

So let's use our 3x8-12 set/rep scheme of the Reeves, and see how it works.

Lets say you can squat 300lbs for one rep.

50%= 150
65%= 195
75%= 225

So this week we are going to work at these numbers, and start the rep climb.

1x8x150=1200lbs moved during the reps
1x8x195=1560lbs moved during the reps
1x8x225=1800lbs moved during the reps

Total for the day is=4560lbs moved

So I do that on Monday, and on Wednesday I add 1 rep to the first set.

1x9x150=1350
1x8x195=1560
1x8x225=1800

Total for the day is=4710= roughly a 3% workload increase

At the top of the range

1x12x150=1800
1x12x195=2340
1x12x225=2700

total for the day is=6840= roughly 33% workload increase from the bottom end.

By adding 1 rep each session you increase your total workload until you have reached the rep goal, and then add 5-10lbs depending on the move. The amount of workload increase is not linear in all aspects. Lets look at just the first set alone.

figures are approx.
1x8x150=1200
1x9x150=1350=11% more than previous set
1x10x150=1500=10% more
1x11x150=1650=9% more
1x12x150=1800=8% more

This small microloading is not just affecting you're first set. It also adds to the workload of the heavier sets.

You're working very hard during the program by the time you get to the point whre you are using these % of known max for your worksets.

As you can see, starting at a light weight, and just adding reps to begin with is still giving you a substantial workload. Adding weight, and rebuilding reps each time is a lot of work.

There is also the aspect of building up your conditioning to handle this work. It will happen but you must allow time for the process to work.

In the last example I used just the first set, and showed how adding a rep each session worked as far as % increase. Now lets look at how those % work n the context of all the sets.


figures are approx.
1x8x150=1200
1x9x150=1350=11% more than previous set
1x10x150=1500=10% more
1x11x150=1650=9% more
1x12x150=1800=8% more


1x8x150=1200lbs moved during the reps
1x8x195=1560lbs moved during the reps
1x8x225=1800lbs moved during the reps



1x9x150=1350 performing 9 reps is an 11% increase in weight from 8 reps
1x8x195=1560
1x8x225=1800

Total for the day is, 4710= roughly a 3% workload increase

As you can see, performing 9 reps on the first set is an 11% increase for that set alone, but it is only a 3% increase for the whole number of sets.

1x10x150=1500
1x8x195=1560
1x8x225=1800

Total 4860

Again we add 1 rep to the first set. 4860 is the total lifted. Roughly 3% increase for the whole of the sets.


When the first set has reached 12, and you're ready to start building the next set.

1x12x150=1800
1x8x195=1560
1x8x225=1800

Total =5160

1x12x150=1800
1x9x195= 1755
1x8x225=1800

total= 5355

This is a roughly 3.5% increase.

You could continue to work out all the math for the % values of all the sets, but I think you get the idea of how just adding 1 rep each session is more than enough work.

This is also why keeping your worksets to a little lower % of known max is in your favor.. The higher you work at of known pr% the harder the program is. For many people, just working at 50, 60, and 70% is plenty of weight to use.

at the lower end of the rep range is it fairly easy to complete the reps, but as you work to the top, it will become quite hard.

[glwanabe]

Another question that has appeared is, "Why do the Reeves, just do starting strength."

Starting Strength is a great program, but it is not the same workout as the Reeves. Starting strength is a A/B split type of program, and the Reeves is a classic fullbody program.

The conditioning needed for the Reeves is different than that needed for SS. You also work at a lower % of known PR for the worksets, becasue of the volume of the program.

Answering the question as to why they are different is only part of the story.
Exactly what is it about SS, that has enabled it to be as successful as it has?

The answer is very simple, Progression!

The progression scheme of the program is spelled out clearly, and requires that you follow it. Progression is IMO, one of the most misunderstood aspects for people to understand.

far too often people want to change a program without understanding how that change affects the whole of the system. A well known coach who is known to be blunt has said, "Don't phuk with the program!'

In my last post on how the variable rep range system of the Reeves works, it should be clear that making your sets even as little as 5% heavier relative to known PR weight, can have a huge effect on your ability to work the program, or to stall.

There are several ways to achieve the end goals of working into the Reeves, and making it work properly. The last few weeks have shown, that I need to spellout, a better, stricter set of guildelines for people to follow. This will alleviate many questions about working into the program. The question of how much weight to use will still be a bit open ended, but by following the guidelines it should be a bit easier in that aspect as well.

[lars]

Originally Posted by bigtim27

In my opinion if your training isn't fun and it feels like a chore you will start to treat it as such and eventually it will takea back seat to other things. Training is THE highlight of my day. I have my days where I need some extra umph but overall I love it. Especially since I started the Reeves. Funnest I've ever had training. How can you not love a routine that lets you squat,press,and dip every session?

Great post man! It is so true!
And thanks Gl for your insightful posts!

[BendtheBar]

Great additions to the challenge/thread GL.

The post on progression is top notch.

[Carl1174]

Great additions to the program there gl. Thanks for those.

Carl.

[bamazav]

Great posts GL. Much to think about. As we are finishing up this particular challenge, some of may want to refocus and challenge ourselves again. You have just added fuel to the fire. Thanks friend.

[glwanabe]

Wow!!

Can't believe that we are nearing the end of March already. The challenge has, I think, really proven to be a great success for a lot of people.

I still have more to add to the fullbody threads here, as well as for another project that I'm working on with Steve. Those projects are a little slow right now due to my schedule.

I still want to get back to the Eder program, and it may actually be the way I need to go. Concentrating on cleans and working them hard on an abreviated routine may be needed for awhile till I get things worked out.

[Carl1174]

You working the Eder as well would be awesome gl. Would also be good to see how you develop it past the basic template, or if it would need developing. I am thinking with the PC's hitting the body in so many ways there is not gonna need to be much if any additions for quite a whuile

I have gotta say the 10/11 weeks i have ran this challenge for has completely revitalised my lifting

Carl.

[glwanabe]

Originally Posted by Carl1174

You working the Eder as well would be awesome gl. Would also be good to see how you develop it past the basic template, or if it would need developing. I am thinking with the PC's hitting the body in so many ways there is not gonna need to be much if any additions for quite a whuile

I have gotta say the 10/11 weeks i have ran this challenge for has completely revitalised my lifting

Carl.

I've been thinking about how I would deal with the long work days, and getting my sessions in. One template I've thought about is this.

5x3 Clean and press, with front squat
3x5 back squat @ 80-85% 1rm
2x10 BHNP 65-75% 1rm