For anyone familiar with this system, I have a question. His writing seems to indicate that training percentages should be based on a fully geared maximum. For raw lifters, this would mean it might be beneficial to adjust upward the training percentages, or at least be more aggressive in calculating projected maximums.
Has he addressed this, or does anyone who knows the system have any thoughts?
Thanks
I just finished my second week of this routine. I did exactly opposite of what you recommend… I conservatively estimated my raw maxes, and did not ramp up the percentages.
For me, (40 y/o, haven’t reg bench, squatted or DLd in some time) I thought the conservative route was the way to go, given the crazy volume. The body is definitely feeling the effects, but not complaining so badly that I can’t go on the next week.
If you start lower, you can go up if necessary, but if you start too high, you are screwed.
LA
I don’t know of anywhere that Korte has addressed this particular issue. I would see this program as having a fairly narrow powerlifting focus, and also as being primarily aimed at lifters whose main need is to increase strength and mass.
If you are a powerlifter in this category, but lift raw, then maybe you could up the percentages a bit. It might still be better to try one cycle with the recommended percentages and see how you go. Then you could push it harder in the next cycle.
If you are not a powerlifter and just doing the cycle to build basic strength and add mass, I would stick to the recommended percentages.
Keep in mind, advanced powerlifters will find it much harder to do 90%+| for sets of 5 than your average newb.
[quote]LA wrote:
I just finished my second week of this routine. I did exactly opposite of what you recommend… I conservatively estimated my raw maxes, and did not ramp up the percentages.
For me, (40 y/o, haven’t reg bench, squatted or DLd in some time) I thought the conservative route was the way to go, given the crazy volume. The body is definitely feeling the effects, but not complaining so badly that I can’t go on the next week.
If you start lower, you can go up if necessary, but if you start too high, you are screwed.
LA[/quote]
Ramo, Look at what LA is doing. All programs need to be started conservatively, or you are overwhelmed quickly. This thread exactly deals with the problem of programs you copy. There are always tweaks you need to make to any training program based on your age, training history, injuries, etc. Bottom line is you have to go out and try something and adjust.
Korte isn’t a bad program, as long as you are a relative newbie and don’t over estimate your max. The geared vs ungeared estimate is just the tip of the iceberg of problems from putting theory into reality. Read then try, evaluate then adjust, which just happens to something i am covering in my next article.
jack
I did a Korte 3 X 3 back in the day. The reps were a little too high and the percentages were a little to low for my liking. Try a sheiko routine I liked the setup much better.
Go with your raw %s. The program works. It may seem easy, but the volume is what gets you into shape.
If you are training raw, use a raw max number. If you are training with gear, estimate your % from a geared max.
beef
I was thinking about giving this a try, but the lack of horizontal pull movements made me leery of muscle imbalances.
I might anyway. That Sheiko program looks hardcore though…
-Gendou