i have a short question regarding madcow and the DFT:
In his 5x5 version loading starts with about 80%of the 5x5RPM you increase the load from there and look for records in week 4 and 5.
ok
On his site,there is also a DFT Programm for BB.
There he advices deload every 3 weeks for 1 week. But you always train hard on the setted paramters like 4x10 ,3x8 whatever.
Why you ramp up the weights to a new PR in the 5x5 version but don´t do this in the hypertrophy based programm.(ramp up to 4x10 for example)
Why is is possible to train each week with your 4x10RPM but have to ramp up the weights when doing 5x5.
First of all no one can do 4x10 or 3x8 while trying to increase the load each week for that long. I would say 8-10 weeks max and for most probably 4-5. You just can linearly progress like that. If you are not trying to add weight each week then in most cases you doing something wrong.
Second, Madcow is primarily about strength. Working up to a max set is more effective for strength then doing 5 sets at the same weight. In body building, you want volume because it damages the muscle more. As it heals it will grow assuming you are eating enough. Strength is primarlly about about training your CNS (central nervous system) and this is accomplished best with a max set of 5 or 3 or even 1. The sets leading up that prepare your body for the heavier loads to come. On could say that they are warm up sets if you want. What you are really trying to do is teach your body to recruit more muscle faster. This done by putting your body under heavy strain.
The reason you need deload is because you can’t continually and maximally stimulate the CNS with same movement or it burns out. You need to take a break and let it rest up.
There reality of all this is that you will get bigger with either method assume that you are eating enough.
I think the question I stated was not right expressed.
I am aware of madcows programms and ther deloads.
I want to rephrase my question:
I want to know,If you have to ramp up the weigths from week to week-beginning quite light-or if its is possible to jump right into the heavy sets again after a proper deload.
I have seen both versions on madcow site regarding the dFt.
The BB version was following:
Increase the reps or sets or weight each week
You astart with your 4x10RPM!
1.week
4x10 fex with 100
2.week:
4x10 with 102.5
3.week:
4x10 with 105
4.week:
deload 2x10 with 95kg
So you start in the first week with your 4x10RPM and build from there.
If you see it,the differnce is, that in the 5x5 you start with 80%of your 5x5rpm and build from there.
You set Prs in week 6.
On the 4x10 you try to set Prs after the first week-because you jump right into the 4x10RPM so you start with your 100% 4x10RPM
Why is this difference.Why you don´t also start with 80% of your 4x10RPM like in 5x5.
This was my question and related to it if it is neccessary to increase the weight slowly like in 5x5 or if it is possible like in 4x10 to jump right into the heavy weights and if you ovverreach you make a deload as long as you need it (3weeks whatever)
and then if recovered jump right into the next heavy weights.
I don’t understand why you think you can start with your 4x10RM and make progress for any reasonably amount of time. I would start missing reps after the second week. I don’t know exact science behind this, but you just can’t make good progress working are your limits like that. This of this way. Even though you start lighter. By the time you get to week 4 or 6 or whatever it is you will stronger.
You should be able to smash your 5RM. 80% is kind of arbitrary. It doesn’t have to be 80%. The author just pick that because its a pretty good line and he wants to make sure that people don’t start too heavy. This applies to pretty much every set/rep scheme. Even if you don’t understand the science(which I don’t really) the thing that you should take away from this is that starting too heavy will kill your ability to make progress for any reasonable length of time.