And if i could make your answer easier i do twice a day full body training with the look like a bodybuilder approach , i use squat bench deadlift and some pull-ups and would want to know what is the maximal volume per session/day you recommand?
IMHO that is probably too much frequency. I’m all for frequency, but twice a day, everyday for the same lifts might be pushing it. YES elite Olympic lifters do this, but they do it after YEARS of working up to that much frequency.
Hmmm… Ok! Even with the norwegian approach of your article ( 4 paths to strength ) what would you recommend?
Ps: it’s twice a day except thursday , saturday and sunday!
Hey Coach, first I wanted to thank you for another amazing article. I can’t wait to apply this approach to my training. But I do have two questions:
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Does it necessarily matter which order the zones go in? For example, could the week just as easily be organized as zone one, zone two, zone three for upper and lower, or is the order you arranged specific?
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Would it be possible to change the exercise selection slightly for more Olympiclifting carryover? For example, overhead press then push press then jerk on the upper body days and snatch high pull then snatch low pull then snatch deadlift on the lower body days?
Thank you very much for your consideration and as always for your excellent insights!
Hope all is well. My apologies if my question is not appropriate for any reason. In regards to finding the Max Training Weight. Is this done every day, with every session?
no, only at the beginning. Do a test week before your first 4 week cycle
Hey Thib, could be done Overhead carry the day press?
Run 3km to 5km on the beach, low intensity, it could be done in neural training?
Thanks.
I think it’s depend on the goal you search by doing this!
Yes of course that’s where it should be
No. Neural charge training is to help the nervous system (and body) recovers. 3-5km will create too much fatigue
Thank you very much. Enjoy your weekend
Is it the low reps (relatively lighter loads done explsoively) that makes this high freq style ok to do long term?
CT has cautioned doing the big barbell lifts so often and this program is all big lifts, everyday.
Wondering folks progress here, especially those who have done layers or built for bad before (Lonnie…norcient also great posts and others)
And have straight sets (3reps) around MTW worked better than ramping up to daily max? Thanks
Getting quality work on favorite lifts everyday is such a fun way to train.
Has anyone tried this program as part of a cut or a recomp? After finishing the power look program I’m trying to slowly lean out before going back into a caloric surplus, and I was considering either six weeks to superhero or this. It seems like the low reps and explosive work might make this good for losing body fat.
@Sigil
Mind you that I started this after being a bit run-down having run Layers for too long and generally just wearing myself over a longer period of time with training balls to the wall and also stress in life in general. At the same time I was revisiting the movements, and as such you are bound to see a larger increase in strength due to quick adaptation. I had some injuries in the past that really has taken me a long time to get over (lower back+ hamstring).
However, first cycle of it gave me very good strength gains especially in the SGDL +65lbs, SGHP +55lbs, OHP +10lbs (but much better form and explosiveness), Push press +20, snatch +20 (but much better form and explosiveness - am on the conservative side here on purpose, trying to better the lift), BP+30’ish. I never tested the squat, but definitely stronger there too.
I haven’t stepped on a scale, but I definitely put on some quality pounds, mostly on my legs, shoulders and upper back.
Out of all regular posters on this forum, I think YOU Sigil would be one that would benefit the most from this approach.
I benefit from it, because what usually happens when I train is I go too hard, I dig too deep and it severely hurts my recovery - and I tend to burnout pretty quick.
With this approach you will be working quite far away from max weights, and I find it one of the easier programs to recover from.
The most positive thing though is I never feel run down and like dog sh** all day every day, because of pushing it too hard in the gym.
Go for it, follow it to a T and DON’T add any extra work in the first 4week cycle.
I’ve leaned out slightly but was already very lean to begin with, and that is even whilst eating more calories than before. Maybe you could do it, but slightly tweaked for more effectiveness aimed at fat loss I suppose - such as added sled-work, carries, etc.
I’m currently on it for that purpose, also because I have since moved away from purely aesthetic-style bodybuilding training and prefer ‘functional’, or more athletic-like performance work. I also have access to most of the equipment needed.
I haven’t leaned out as effectively as I did last Autumn using Waterbury-style full body training with HIIT sessions. Nor do I think my conditioning is at the same level. However, if I am being totally honest, my diet has not been as compliant as back then.
My overall conclusion is, I feel I am progressing much more in term of load, which is the main reason I am sticking with it (aside from the fact I really enjoy it!). The four week cycles work really well for regulating effort as well as charting progress. I also think it has helped generate a more subtle change in terms of body comp, i.e. I am at my heaviest weight since I was a fat dude but my body fat is at the 11% mark. So I’m definitely more muscular and stronger than last Autumn.
I am also using this while on a recomp diet. I am doing 4x/wk, not 6, and only using the zone 1 & 3 loads, skipping zone 2. I have been keeping the pace pretty fast, and throwing in some farmers and sled work after the weights, as described in the original HP Mass program. Unlike others, I am not really much stronger, but I have definitely gotten learner while adding some mass to my delts and upper back.
I am doing the “whole30” diet with my wife, basically paleo, and have been getting only about 0.5-0.6g of carbs per lb of BW. Total cals at 10-11 per pound.
I am switching to a different program now, despite the progress, because an old shoulder injury is starting to complain a little too much. As written there is a ton of overhead work in the plan, which has caught up to me.
Great points thanks. It just seems you hear layers or indigo stength creating astonishing visual gains. Built for bad certain extent but seemed too challenging for most to sustain.
And this look like a bodybuilder/train like athlete mild recomp at best
I know from experience low rep submaximal training feels good but can give illusion of progress /wheel spinning. And high freq compound lifting causes joint issues (Paul carter’s latest blog post)…
Lol just kidding I’m loving week 2 so far. Will stick long term for sure.
One thing is id rather have some “autoregulation” each workout rather than straight set #'s and MTW zones.
I dunno, CT have you found success just ramping to a 3 rep max, wave load and do work based on daily RPE for the 3-4 compound lifts? Thanks
Sigil,
CTs article says that as soon as the speed of the bar drops, you’re done, move on. I have used this as a form of autoregulation. If I get every set, great. If my bar speed sucks, I stop. Seems to me that pushing past that point kills the high frequency method.
The other trick was how to dial in the intensifiers. That would be a form of “ramping” if not a true ramp. I’m taking four weeks away from this style of training right now to hit a weight for an event, but will definitely be going back to this style of training.
I don’t really believe in RPE. It’s great in theory but your “perception” can be affected my many things, some of which are not related to your fatigue level of capacity for that day.
Currently I’m ramping to a heavy double. Not a max, but a challenging weight. Then I drop by 10-20lbs and do several ets of 2 until speed drops too much. I use a velocity measurement device. When training for strength the lowest speed I accept is about 0.20 m/s for my heavy double and 0.25 for my other work sets. When my speed drop below 0.25 m/s on a set I stop the exercise.
Much more precise than RPE which basically means “going by feel”, which is affected by how you feel yourself.