Different Intensities of Exercise

Bigger Stronger Leaner
21

[quote]JayPierce wrote:
Yeah, that’s exactly what I mean; developing the ability to handle heavy weights. Of course, if you build up to 315x10 from 250x10, you’ve built strength. No debate there. [/quote]

Yeah, I’m just clarifying the terms “hypertrophy phase” and “strength phase” for the beginners who may be reading this thread.

It would be more accurate to call them accumulation and intensification phases, as Thibs has always done, since the goal should still be to build muscle while managing intensity and volume.

*I personally train the way T3hPwnisher has described, only difference being I curl in the squat rack on occasion.

22

I curl in the squat rack EVERY F’ING TIME. I quit going to commercial gyms because of stupid crap like that, and now I get to curl in my own rack whenever I want.

Feels so free

But now I can’t just leave my weights on the bar for someone else to clean up, so that kinda sucks.

23

[quote]JayPierce wrote:
I curl in the squat rack EVERY F’ING TIME. I quit going to commercial gyms because of stupid crap like that, and now I get to curl in my own rack whenever I want.

Feels so free

But now I can’t just leave my weights on the bar for someone else to clean up, so that kinda sucks.[/quote]

Lol. Indeed. It’s downright liberating.

24

[quote]T3hPwnisher wrote:

I find that the body is capable of handling way more than most people think it can, but your experiences may vary.
[/quote]
I can go as high as a five rep max for my first lifts (I hit two groups per day), and follow up with as many sets as I want.

If I go any heavier, I have to bring the volume down or I’ll stall.

So some examples would be:
Leg Curls - 2x20 warmup, 1x15, 1x12, 1x8, drop set (10 reps, drop, 10 more, drop, 10 more, then increase and do 25 partials at the bottom) - as per John Meadows
Squat - 2 warmup sets, 2 ramp sets, top set at 5rm + 5 breathing reps. Follow up with 4x10 reverse pyramid sets, dropping about 10% each time with 60 sec rest.
Stiff-legged RDL 4x10 reverse pyramid, 60 sec rest
Narrow stance ATG squats 4x10 reverse pyramid, 60 sec rest
back to leg curls 4x12-15 with 30sec weighted stretch as rest
Leg extensions same as leg curls above

But when I go heavy, it looks more like:
SLRDL 5x2-3 ramped, 3 min rest
Squat 5x2-3 ramped, 3 min rest
Bulgarian split squat 3x8, 60 sec rest
Leg Curls and leg extensions as above

If I do the 5x2 main lifts and follow up with the volume from the first workout, I can make it through the workouts, but I won’t make much progress.

EDIT: probably worth mentioning that I squat with a safety squat bar. Much easier on the back, and more quad dominant than back squats.

25

[quote]dt79 wrote:
*I personally train the way T3hPwnisher has described, only difference being I curl in the squat rack on occasion.[/quote]

I only have a power rack versus a squat rack, but I’ve been using it recently for an axle curl drop set.

26

[quote]T3hPwnisher wrote:

[quote]dt79 wrote:
*I personally train the way T3hPwnisher has described, only difference being I curl in the squat rack on occasion.[/quote]

I only have a power rack versus a squat rack, but I’ve been using it recently for an axle curl drop set.[/quote]

Omg hahahaha

27

I also tend to train both at the same time (heavy lift then lighter variant for volume) and just cycle total volume, but there was an article last week by Paul Carter recommending working in phases. And Dan John has made similar comments. I.e. incorporate some training periods where you focus on adding weight to the bar – higher intensity, lower volume… this would be what you could call a “strength” phase.

28

[quote]dt79 wrote:

[quote]JayPierce wrote:
I curl in the squat rack EVERY F’ING TIME. I quit going to commercial gyms because of stupid crap like that, and now I get to curl in my own rack whenever I want.

Feels so free

But now I can’t just leave my weights on the bar for someone else to clean up, so that kinda sucks.[/quote]

Lol. Indeed. It’s downright liberating.[/quote]

Shame on you. ALL OF YOU!!!

If I didn’t train in a commercial gym, I’d probably do it too. With one power rack and only 2 squat racks, doing those in there might make people start throwing left hooks.

29

[quote]craze9 wrote:
I also tend to train both at the same time (heavy lift then lighter variant for volume) and just cycle total volume, but there was an article last week by Paul Carter recommending working in phases. And Dan John has made similar comments. I.e. incorporate some training periods where you focus on adding weight to the bar – higher intensity, lower volume… this would be what you could call a “strength” phase.
[/quote]

I feel like, while adding higher intensity and lower volume, one would still be developing both strength and hypertrophy, and many other physical characteristics. It seems limiting to call THAT time the “strength phase” in my opinion.

30

[quote]Steez wrote:

[quote]dt79 wrote:

[quote]JayPierce wrote:
I curl in the squat rack EVERY F’ING TIME. I quit going to commercial gyms because of stupid crap like that, and now I get to curl in my own rack whenever I want.

Feels so free

But now I can’t just leave my weights on the bar for someone else to clean up, so that kinda sucks.[/quote]

Lol. Indeed. It’s downright liberating.[/quote]

Shame on you. ALL OF YOU!!!

If I didn’t train in a commercial gym, I’d probably do it too. With one power rack and only 2 squat racks, doing those in there might make people start throwing left hooks. [/quote]

I train at a commercial gym. I even wear a belt while I curl.

31

[quote]dt79 wrote:

[quote]Steez wrote:

[quote]dt79 wrote:

[quote]JayPierce wrote:
I curl in the squat rack EVERY F’ING TIME. I quit going to commercial gyms because of stupid crap like that, and now I get to curl in my own rack whenever I want.

Feels so free

But now I can’t just leave my weights on the bar for someone else to clean up, so that kinda sucks.[/quote]

Lol. Indeed. It’s downright liberating.[/quote]

Shame on you. ALL OF YOU!!!

If I didn’t train in a commercial gym, I’d probably do it too. With one power rack and only 2 squat racks, doing those in there might make people start throwing left hooks. [/quote]

I train at a commercial gym. I even wear a belt while I curl.[/quote]

LOL!

32

[quote]T3hPwnisher wrote:

[quote]craze9 wrote:
I also tend to train both at the same time (heavy lift then lighter variant for volume) and just cycle total volume, but there was an article last week by Paul Carter recommending working in phases. And Dan John has made similar comments. I.e. incorporate some training periods where you focus on adding weight to the bar – higher intensity, lower volume… this would be what you could call a “strength” phase.
[/quote]

I feel like, while adding higher intensity and lower volume, one would still be developing both strength and hypertrophy, and many other physical characteristics. It seems limiting to call THAT time the “strength phase” in my opinion.[/quote]

You’re right, it’s not like there’s no contribution to hypertrophy during those phases. I think the names are based on the common understanding of different rep ranges being better suited to each attribute, e.g. 3-6 reps better for strength, 8-12 reps better for hypertrophy, so if focusing on one more than the other it becomes a “strength” or “hypertrophy” phase.

33

[quote]craze9 wrote:

You’re right, it’s not like there’s no contribution to hypertrophy during those phases. I think the names are based on the common understanding of different rep ranges being better suited to each attribute, e.g. 3-6 reps better for strength, 8-12 reps better for hypertrophy, so if focusing on one more than the other it becomes a “strength” or “hypertrophy” phase. [/quote]

Most likely, and it’s most likely why I find the naming system so contentious. I feel like the notion of rep ranges has been more harmful than beneficial in the longrun. So many trainees have this idea that as soon as one goes from 5 reps to 6 reps, suddenly the body undergos some sort of massive transformation in terms of the effect of the exercise and shifts from “strength” to “hypertrophy”.

This was one of those things that held me back for years.

34

[quote]T3hPwnisher wrote:
So many trainees have this idea that as soon as one goes from 5 reps to 6 reps, suddenly the body undergos some sort of massive transformation in terms of the effect of the exercise and shifts from “strength” to “hypertrophy”.
[/quote]

+1

Just skimming the threads in the Beginners forum shows that this belief is rampant among novice trainees.

35

It’s kind of funny, because that idea doesn’t make much sense even on a basic intuitive level. (Why would one single rep make such a difference?) But it is pervasive.

10 x 3 vs 3 x10… one is strength, one is hypertrophy? No… one just takes longer to do lol.

36

Christian Thibaudeau not only talks about Strength and Hypertrophy blocks (as do countless other strength coaches) but also Power and Speed blocks.

Anyway the original question wasn’t to discuss the merit of training in cycles it was asking what is the best way to arrange cycles and how long to stay in each cycle for.

As I stated earlier there is no set time frame but the majority would be somewhere between 4 to 8 week blocks. Christian seems to like blocks of around 4 weeks.

To answer how the cycles should be best arranged is a bit too much to go into on here as it would be determined a lot by the trainers goals but if you are interested in learning more about this sort of things as well as intensities, volume, frequency, training methods etc… then I would highly recommend getting The Black Book Of Training Secrets by Christian Thibaudeau .

The book covers a wide range of topics yet is very easy to read and follow.

37

[quote]ActivitiesGuy wrote:

[quote]T3hPwnisher wrote:
So many trainees have this idea that as soon as one goes from 5 reps to 6 reps, suddenly the body undergos some sort of massive transformation in terms of the effect of the exercise and shifts from “strength” to “hypertrophy”.
[/quote]

+1

Just skimming the threads in the Beginners forum shows that this belief is rampant among novice trainees.[/quote]

so true! I fucking hate that

38

[quote]Angus1 wrote:
Christian Thibaudeau not only talks about Strength and Hypertrophy blocks (as do countless other strength coaches) but also Power and Speed blocks.

[/quote]

Oh yeah, absolutely, strength athletes are going to need to utilize this style of training if they want to win. At least, for the most part.

39

[quote]T3hPwnisher wrote:

[quote]Angus1 wrote:
Christian Thibaudeau not only talks about Strength and Hypertrophy blocks (as do countless other strength coaches) but also Power and Speed blocks.

[/quote]

Oh yeah, absolutely, strength athletes are going to need to utilize this style of training if they want to win. At least, for the most part.[/quote]

Do you not really find this to be true for strongman?

40

[quote]TX iron wrote:

[quote]T3hPwnisher wrote:

[quote]Angus1 wrote:
Christian Thibaudeau not only talks about Strength and Hypertrophy blocks (as do countless other strength coaches) but also Power and Speed blocks.

[/quote]

Oh yeah, absolutely, strength athletes are going to need to utilize this style of training if they want to win. At least, for the most part.[/quote]

Do you not really find this to be true for strongman?
[/quote]

It’s very true for strongman. If you check out someone like Chase Karne’s log on elitefts, you’ll note the trend as they approach a contest. It might not necessarily been explicit “speed blocks” and “strength blocks”, but more an identifiable trend shifting from general to specialized work with an increase in poundage for weights lifted. Peaking essentially.

I’ve used this strategy on contests where I was chasing a high placing, but with strongman it’s also somewhat self limiting due to the fact that events tend to be posted around 2 months out from a contest, so a peaking cycle is going to run about 8 weeks tops (and honestly less than that when you factor in a deload before the contest).

Off season, I tend to just train for everything all at once, as this is where I tend to actually BUILD the strength, versus in peaking where I refine/realize it.