Esseff
Junior Member
Posts: 67 
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Post by Esseff on Aug 25, 2014 3:04:30 GMT -5
There are countless training method out there. Some I have heard of are cube, westside, 531, 5x5, etc. Then people talk about block, conjugated, linear. Is there on single resource or website that explains all of these. Ideally a head-to-head would be nice where the pros and cons of each are discussed...
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Post by 3speed on Aug 25, 2014 20:04:49 GMT -5
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Esseff
Junior Member
Posts: 67
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Post by Esseff on Aug 26, 2014 6:14:30 GMT -5
Excellent! Cheers  |
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Post by dbunch on Aug 29, 2014 10:44:01 GMT -5
I’m curious to see what your thought are after you do your compare and contrast of the various training methods.
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Esseff
Junior Member
Posts: 67
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Post by Esseff on Sept 2, 2014 4:15:07 GMT -5
I’m curious to see what your thought are after you do your compare and contrast of the various training methods. A lot of those links don't work anymore, unfortunately. However from all that I have gathered so far my routine is pretty much in line with what's out there. The only really different method out there is the Russian/conjugated/Westside method. One thing I cannot find any references to is the 'reps to percentage' ratio. For example, take my current routine: an 8 week cycle where week 1 is at 60%, week 2 at 65%, week 3 at 70%, etc. Week 7 is 90% and week 8 would be meet/test week. The technical lift is done for 10 sets but naturally the rep range drops as the weight increases. 60%, 65% and 70% were done for 5reps. This week is 75% percentage so I thought I'd drop it to 3reps but I'm not sure if that wasn't a bit too soon. Would like to hear the more experienced guys' view on this. After yesterday's squats I feel no soreness or stiffness so now I wondering if I didn't maybe drop the reps too soon. Bear in mind also I have no spotter. Or maybe I'm over-thinking this... |
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Esseff
Junior Member
Posts: 67
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Post by Esseff on Sept 4, 2014 5:59:42 GMT -5
I’m curious to see what your thought are after you do your compare and contrast of the various training methods. A lot of those links don't work anymore, unfortunately. However from all that I have gathered so far my routine is pretty much in line with what's out there. The only really different method out there is the Russian/conjugated/Westside method. One thing I cannot find any references to is the 'reps to percentage' ratio. For example, take my current routine: an 8 week cycle where week 1 is at 60%, week 2 at 65%, week 3 at 70%, etc. Week 7 is 90% and week 8 would be meet/test week. The technical lift is done for 10 sets but naturally the rep range drops as the weight increases. 60%, 65% and 70% were done for 5reps. This week is 75% percentage so I thought I'd drop it to 3reps but I'm not sure if that wasn't a bit too soon. Would like to hear the more experienced guys' view on this. After yesterday's squats I feel no soreness or stiffness so now I wondering if I didn't maybe drop the reps too soon. Bear in mind also I have no spotter. Or maybe I'm over-thinking this... Anyone? |
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Post by dbunch on Sept 4, 2014 7:14:46 GMT -5
As far as number of reps goes, I believe that if you look at most any program big programs and strip away the warm-up and accessory work and just look at the working sets they have you doing between 15 and 25 reps .
Also, and this is just my thoughts, anything below 70% is a warm up or it is a de-load week. For my main movements I think more than 10 reps in any one set is a waste of energy. For most of my lifts I can hit 10 rep at 70% most days. So I don’t use working sets below 70%.
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Post by 3speed on Sept 4, 2014 11:33:55 GMT -5
10 reps in one set?!?!? That sounds like cardio.
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Post by dbunch on Sept 4, 2014 16:01:15 GMT -5
LOL! 10 is the ABSOLUTE max number of reps. I generally keep it around 1 to 7. But, NEVER more than 10.
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Post by ufpwrlifter on Sept 7, 2014 16:34:15 GMT -5
Agreed 100%, 1-7 reps for heavy weights. I train pyramid on the bench and it starts at 7 and goes right down to 1 then 1. Probably extreme... Just what I'm used to. Looking to change things up a little.
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Post by George on Sept 28, 2014 18:13:55 GMT -5
t-nation.com does a good job of giving bits of about everything. Use the search option, but be sure to click articles if you want to avoid forums and just here from coaches. Some, like wendler, have direct articles on their methods posted there.
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