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Post by dbunch on Mar 18, 2014 13:40:14 GMT -5
After my next 2 meets I was thinking of changing up my training. I was thinking that I may just focus on volume for a 2 months, 3 months; Maybe the 10x10 GVT. I was curious if anyone had any thought on this or heard of another volume centric program I might look at.
My goal is to build up endurance – add some lean mass and drop some body fat without losing a lot of strength (if Any)
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Post by Ryan on Mar 18, 2014 14:31:15 GMT -5
After my next 2 meets I was thinking of changing up my training. I was thinking that I may just focus on volume for a 2 months, 3 months; Maybe the 10x10 GVT. I was curious if anyone had any thought on this or heard of another volume centric program I might look at. My goal is to build up endurance – add some lean mass and drop some body fat without losing a lot of strength (if Any) I don't know Dan. For as limited knowledge as I have of the scientific part of things, high volume sounds like fitness or body building to me. My guess (stressing this is ALL a guess! lol) is that you'd notice a spike in conditioning/endurance, but not sure how you'd manage to even keep your strength level to where it is now, let alone get stronger. Maybe someone else who knows better can chime in- this is just me spit balling here. |
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Post by osu122975 on Mar 18, 2014 15:43:58 GMT -5
What about a powerbuilding program? Should be a good mix of strength and muscle gain while adjusting your calories. If I wasn't prepping for this meet, I'd like to try a powerbuilding program for "offseason" training. I've heard Josh Bryant has a good book I think called "Metroflex Powerbuilding Basics". Stan Efferding had a good article on powerbuilding as well seen here: npcnewsonline.com/powerbuilding-you-dont-grow-in-the-gym/63930/Currently, over the past three weeks; I've dropped from 254 to 238 w/ no "C" word by eating cleaner and less calories over 5-6 meals/day. Have lost a little bit of bench strength but DL strength is better and squat is still on the rise. I basically eat oats or toast(w/o enriched flour) in the morning w/ half a banana in the oats and a protein shake. Lunch I do rice and 96% lean beef or chicken rolled up into a couple non-flour enriched tortillas and for dinner close to the same thing as lunch. I eat Clif Bars in between those meals. I make sure I get 30g protein per meal breakfast/lunch/dinner. You'll have to adjust your calories to your needs obviously. However, once or twice a week I will eat a cheat meal of 2000 calories or so. Basically whatever I'm craving. I just try and stay away from the sugar so no cookies or ice cream. I'd do Lee's Chicken and potato wedges or McD's or some other whatever I'm craving that doesn't cost me an arm and leg. It works very well for me. I kinda follow a 90/10 rule: eat clean 90% of my meals and whatever for 10% of the meals - which I don't count the inbetween snacks as meals so for me - 2 cheat meals/week = 10% Good luck Dan. I have a ton more energy eating this way. I think you might find your endurance go up just cutting back on the cals and eating cleaner; not that I really know how you eat. |
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Post by dbunch on Mar 19, 2014 16:37:57 GMT -5
My diet leaves a lot to be desired at this point and I do plan on cleaning that up also.
My thing is I have successfully lost weight in the past using traditional cardio and diet. While I successfully lost the weight I intended to lose it came at a price. My strength was greatly reduced. So to put it in the word of Queen “I want it all and I want it now”. I want to lose weight and not lose strength and maybe even add some lean mass
The program called for starting a 60% of your max but I think the numbers below are a little more realistic
Deadlift @ 250 ~ 45%
Bench @ 175 ~ 60%
Squat @ 225 – 45%
Military press @ 110 – 60%
The goal is 10 set of 10 with no more than 90 second rest between sets when you actually hit 10 by 10 increase the weight by 5%.
This may sound a little weird but I want to try it because the thought of doing 10 set of 10 squats scares me a little
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Post by 3speed on Mar 19, 2014 16:58:38 GMT -5
Dan, if you want to up the volume and get stronger in the process, take a look at some of the sheiko routines.
As far as the weight loss goes, the following works for me without losing any strength. In fact, I usually continue to get stronger while cutting weight. I run a substantial calorie deficit and every time I drop 2 pounds, I have a refeed day. This prevents my leptin levels -as well as my energy levels- from dropping. It's also easier psychologically because I usually get a refeed after only a few days of restriction.
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Post by osu122975 on Mar 19, 2014 20:37:58 GMT -5
As far as the weight loss goes, the following works for me without losing any strength. In fact, I usually continue to get stronger while cutting weight. I run a substantial calorie deficit and every time I drop 2 pounds, I have a refeed day. This prevents my leptin levels -as well as my energy levels- from dropping. It's also easier psychologically because I usually get a refeed after only a few days of restriction. I second that diet advice. Sound similar to what I do. |
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Post by George on Apr 1, 2014 13:45:18 GMT -5
Here is a powerbuilding routine I took from t-nation written by Matt Kroc. (Short form of last name). www.t-nation.com/free_online_article/most_recent/big_bench_program_for_strength_and_size&cr=Scroll down the article and he has a 16 week routine mapped out with percentages. I double it up, meaning week one on Monday, week two on Friday, etc. Gives a dose of volume, keeps some heavy days cycled in. I feel it gave me a twenty pound bump, but I finished it off using a few weeks of the buckeye to fine tune the cns. I felt they flowed together good. I am all for the volume this article calls for. Powerbuilding, to me, is the only logical way for a raw lifter to keep progressing. A recent article by Greg Nuckols stated something to the effect of only being able to fine tune a four cylinder so much before its time for more horsepower. What I heave learned is, after form and cns stuff, its time to really get to work...lol. It took quite a few years for me to realize that. |
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Post by osu122975 on Apr 1, 2014 14:46:19 GMT -5
Here is a powerbuilding routine I took from t-nation written by Matt Kroc. (Short form of last name). www.t-nation.com/free_online_article/most_recent/big_bench_program_for_strength_and_size&cr=Scroll down the article and he has a 16 week routine mapped out with percentages. I double it up, meaning week one on Monday, week two on Friday, etc. Gives a dose of volume, keeps some heavy days cycled in. I feel it gave me a twenty pound bump, but I finished it off using a few weeks of the buckeye to fine tune the cns. I felt they flowed together good. I am all for the volume this article calls for. Powerbuilding, to me, is the only logical way for a raw lifter to keep progressing. A recent article by Greg Nuckols stated something to the effect of only being able to fine tune a four cylinder so much before its time for more horsepower. What I heave learned is, after form and cns stuff, its time to really get to work...lol. It took quite a few years for me to realize that. It's the same program he gave me when I did some online training w/ him for 12 weeks. I sought him for diet mostly but offered me this training routine in case I didn't have one. |
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Post by dbunch on Apr 2, 2014 5:03:57 GMT -5
Thank Guys!
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Post by George on Apr 3, 2014 13:59:55 GMT -5
OSU: I really like it. I am actually going to begin running it next Monday again, using that as prescribed for 16 weeks on Mondays, and a higher rep (10's, 8's) slightly lighter Friday. I know after using it last time, the stretch marks returned to my shoulder/bi area, and I haven't really had that since High School...lol. Felt strange to get back into that mindset of pumping the weight, getting fatigued through reps versus fatigued through heavy. It dawned on me this was primarily how we trained in high school, but with a Mon/Thur split. The coach would have a higher repped Monday that cycled during the month from 4 x 10 to 4 x 8 to 4 x 4, then the buckeye usually on Thursday, alternated with 5 x 5. Then I think I'm smarter than that all these years, but forget I hit 400 right out of high school...lol. I don't know how much more evidence I need to give myself, but reps are where its at...steady volume training in the 80-90% range with occasional splashes of near max to keep the cns moving the new.
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Post by cejaay on Apr 3, 2014 19:08:16 GMT -5
I don't see why you cant have a volume day and lift "heavy" weights at the same time. My "volume" days look like this.
Take the Squat for example:
Start at about 50% of 1RM for 5 reps and add 20lbs per set until I feel like I'll miss the next set. 60-90sec rest periods. Then reverse. I find with reps higher than 5 my form will suffer toward the end. Bench or OHP 10lb jumps.
I don't use volume with Deadlifts, on those days I use volume training on the accessories.
Squat example:
200lb x 5
220lb x 5
240lb x 5
260lb x 5
280lb x 5
300lb x 5
320lb x 5
340lb x 5 (84%)
320lb x 5
300lb x 5
280lb x 5
260lb x 5
240lb x 5
220lb x 5
200lb x 5
15 set of 5 = 75 reps.
+1 on what 3speed said about refeed days. Just don't go crazy. One nice meal with appetizer, entrée and dessert once a week works for me. I've lost 80lb two years ago and have kept it off. I'm cutting again 40lb more to lose.
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