"Yo Bro, are you using that new Velocity measuring app for your lifting?" "Huh?" "Yeah it works better than percentage based training" "What are you talking about???" Have you heard the Bro's talk like this in the Gym? If it wasn't about Velocity based programming perhaps it was the latest on the way to implement Rate of Perceived Exertion (RPE) into their training program. I'm sure you've heard the debate about whether 5/3/1 programs enough volume or if the Cube Method should use a higher percentage load for their max effort day. The point of highlighting all of this is that if you want to go down the rabbit hole of scientific programming methodology then go right ahead. Dive deep into Kurz, Staryzynski, Bompa, Verkoshansky or Zatsiorsky. I certainly have and if there is a take home from reading and applying all the insights from the God's of programming is that actually, there is almost an unimaginable number of ways you can get huge and strong! There are however some fundamentals you should adhere to before you blindly follow programming to the point where you are too paralysed with fear to lift a certain weight or lift on a certain day as it will magically mess with the infinite complexity of said program that is meant to "scientifically engineer maximal hypertrophy and strength" 1) The likelihood you will overtrain is about as likely as you will one day win the Mr Olympia title. Sure the above Eastern European authors loved to talk through the Fitness Fatigue model and how you could tip into overtraining if you don't stick to the program but they were working with the elite of Russian and Eastern European lifters. These guys would be on a stipend and train 2-3 sessions a day everyday, without fail. You? Not likely. Therefore this "fear" you have of tipping into an overtraining state...… It just ain't gonna happen. Lift, Lift again and keep lifting. Listen to your body sure, but if you feel good and the program says its a rest day, fuck it. Lift anyway. 2) There is no one best model of loading in a program. Do you like to use % of 1RM loading or Velocity curves or RPE? Frankly, who gives a shit. Use what works for you. The key though is are you improving? If you stick to some lame belief that a certain program is the only way you will get strong you will be sadly leaving opportunities for further growth and strength, not to mention most importantly, new learning opportunities on the table. Me personally, I like % based lifting because A its simple to calculate, B, at worst it requires the calculator on your phone and not some expensive contraption and Bluetooth and velocity curve data points. C, RPE is too subjective in my opinion. Sure that's the point but your mind plays tricks on you and a 7/10 today could feel like a 4/10 on another day and whilst you continue to add or subtract load the end result is you fool yourself that you're lifting optimally. D, % loads push me cause even if I wake one day and am not feeling great or motivated, that particular % load is there staring me in the face and I just have to get it done. 3) This is meant to be making you better, not making you miserable. If you get so caught up in this shit you lose sight of why you are lifting in the first place. No one wants to spend 25min calculating exactly what they are meant to be doing each day. Pick a simple template, keep adding weight, or reps or sets, or all 3 if you can and you will get stronger. You make it too complex and difficult you'll just pack it in. Lift for life. Sarcopenia is one of the biggest killers in the elderly. Be like Lupkes and scare the crap out of everyone, in particular androgynous, programming millennial experts who spend more time discussing training then actually training. During the pandemic lockdown that we are all in, just do something. Don't question this stuff too much. Have no equipment. Fine, Prisoner Squats and the Juarez Valley Push up system will still have you ticking along nicely. Do a 100 burpees. Do some fun stuff like handstands and L Sits. If you have organised yourself like me and you have access to equipment then get after it. Use the additional time you aren't burning on a useless commute to lift longer and heavier. My sessions have been running on average 1.5-2 hours with some weekends up to 3 hours. I am down there banging and clanging in the car port and I bring the kids down and do a circuit with them once I've finished up for some 'extras'. As I haven't written for some time now about my own training I have done the following: - Ran 3 full cycles of Lilly's Cube Method (9 weeks per cycle) that's roughly 9 months. - Currently commencing Week 8 of Kroc's 'Powerbuilding' 17 week program. Another 4.5 months. - Each week I have combined with the lifting at least 1 x 5-7km run per week and then 1 x circuit/HIIT type session and I go for walks when I can fit it in sometimes 20 min other times 2 hours. - Make sure I am getting between 150-200 grams of protein per day (BW @ 105kg).I try and front load the protein so my post workout shake has approximately 60 grams of protein. Then I'll typically have anywhere between 150-250 grams of beef, Chicken or pork for lunch, a protein bar as a snack in the afternoon then whatever the wife cooks for dinner but it always contains another 150-250 grams of cooked Steak, chicken, pork etc. Rice, Salad or Vegetables are the other staples each day. This usually adds up to approximately 150-200grams of protein per day. A couple of crappy pictures from my home gym. Best investment ever when they announce a lockdown due to a pandemic...... |
Into all things Strength and Conditioning. A bachelors degree in Leisure Studies and an M.B.A. Certified Elite Trainer with the ISSA - PT, Specialist in Strength and Conditioning & Sports Nutrition. Published author on Powerlifter Today and The Iron Exec. I compete in IPF sanctioned powerlifting competitions and am a former professional Rugby player. Archives
February 2023
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