Hey all, very long time lurker and seldom poster…
I recently bought a slew of books authored by Waterbury, Thibs, and others. In the spirit of improving my training I’m using a system similar to TBT but with my own exercises and progression.
3 x 5 (15 reps)
3 x 6 (18 reps) 20% volume increase
4 x 5 (20 reps) 11% volume increase
4 x 6 (24 reps) 20% volume increase
4 x 6 +2-5% (24 reps) 2-5% increase.
4 x 7 (28 reps) 12-15% increase
I intend on starting the first week with a weight that nearly or barely reaches failure on the last set of each exercise.
With this loading pattern the volume increases are large and the rep ranges consistently lowish. My concern is that I’m setting myself up for failure by having too much increase in volume over 6 weeks and over training.
Does this look feasible to you guys?
Of course the diet is on track and peri-workout shakes ready. With enough rest and a few extra calories, I’m hoping a strength increase from hard at 3 x 5 to 4 x 7 in 6 weeks will be reasonable.
I’ll gladly post my exercise selection if anyone is interested. Thanks for any input.
Edited to add: Oh yeah, this is for a 3 days a week program. My schooling and work doesn’t allow for much more. So there’s a good day between workouts and weekends off.
[quote]oOHawkOo wrote:
Hey all, very long time lurker and seldom poster…
I recently bought a slew of books authored by Waterbury, Thibs, and others. In the spirit of improving my training I’m using a system similar to TBT but with my own exercises and progression.
3 x 5 (15 reps)
3 x 6 (18 reps) 20% volume increase
4 x 5 (20 reps) 11% volume increase
4 x 6 (24 reps) 20% volume increase
4 x 6 +2-5% (24 reps) 2-5% increase.
4 x 7 (28 reps) 12-15% increase
I intend on starting the first week with a weight that nearly or barely reaches failure on the last set of each exercise.
With this loading pattern the volume increases are large and the rep ranges consistently lowish. My concern is that I’m setting myself up for failure by having too much increase in volume over 6 weeks and over training.
Does this look feasible to you guys?
Of course the diet is on track and peri-workout shakes ready. With enough rest and a few extra calories, I’m hoping a strength increase from hard at 3 x 5 to 4 x 7 in 6 weeks will be reasonable.
I’ll gladly post my exercise selection if anyone is interested. Thanks for any input.
Edited to add: Oh yeah, this is for a 3 days a week program. My schooling and work doesn’t allow for much more. So there’s a good day between workouts and weekends off. [/quote]
Uuuuhh… have to say that you won’t know until you try it, but…it is tough to tell I don’t know how well your body adapts to workouts and rep ranges. Find out for yourself.
Thanks. I figure a good week off after the program might do me some good. I’ve trained a lot in the ‘conventional’ 8-10 ranges for years. My next program will hit some maximal effort 90%+ singles, and maybe some doubles and triplets as well as some higher range stuff… 15+
It’s nice to keep things interesting. Train smart.