[quote]brotzfrog10 wrote:
hi there christian. i posted a similiar question in eric’s thread but i would like to have your opinion also. when prioritizing a certain rep range or execution how much would be necessary to maintain the other non-prioritized strength qualities. I am going to use the chart your posted in one of your other primetime session where 60% of training is used for whatever quality is being prioritized where two other qualities are maintained by the remaining 40.
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It depends, strength can be maintained with the parameters I gave earlier (which you quoted in your second question). Hypertrophy doesn’t need much specific work to be maintained IF you are performing strength work because strength work, especially in the limit strength zone of 3-5 reps will also stimulate hypertrophy gains.
When training for power, it might become necessary to do strength work and even hypertrophy work if you want to maintain those qualities.
[quote]brotzfrog10 wrote:
in an earlier post you mentioned a rep range of 24-30 using 85% intensity was best for maintaining strength. what about for power and hypertrophy. in two of the charts you posted power and hypertrophy each could be maintained using only 10% of total training volume, were as strength never dropped below 30%. using the 24-30 number would than mean strength and hypertrophy only need 1/3 the amount of volume to be maintained.
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As I mentionned earlier, when you are performing strength work, you don’t need much in the way of direct hypertrophy work to keep gains. And power is a neural thing more than a muscular thing. Once you develop it, you can maintain if with little work since you don’t have to stimulate physiological changes. Plus, if you are performing strength work, the CNS receives ample stimulation which will help maintain power.
[quote]brotzfrog10 wrote:
for my coming training cycle i was going to prioritize hypertrophy, then strength, then power for 4-6 weeks each using density training to lose body fat. i wanted some kind of idea for a starting point as far as carb cycling is concerned. i would like to lose a fair amount of weight and i was just wondering what some ball park carb numbers might be. i dont handle very low carbs that well. anything under 150 on non training days seems to leave me feeling flat and gives me that out of it feeling. what about carbs for training days using my above training cycle. i was thinking something along 250g.
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It depends on your size. On higher carb days you can start at around 1.25-1.5x bodyweight (so if you are 200bs that’s about 250 - 300g/day); on moderate days drop around 50g, and on low carb days drop another 50g.
So you could start at:
Higher carbs = 300g/day
Moderate carbs = 250g/day
Low carbs = 200g/day
Adjust from there depending on your results.
[quote]brotzfrog10 wrote:
a second part to this would be do you like training different motor skills or different rep ranges in the same session or should i devote whole sessions to power, hypertrophy, and strength individually.
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Both can be used. But always start with the method requiring the highest CNS involvement.
[quote]brotzfrog10 wrote:
one last question deals with total muscle volume in a given session. do you feel there is a daily limit to the amount of muscle stimiluation a muscle can recieve. i am assuming your specialization article would be the upper limits a muscle could handle in each session or is weekly volume more important. i ask because i was thinking of including one exercise of 8x3 in each session of my routine to cover my strength and hypertrophy needs all in one exercise, however i was wondering if hitting that muscle with another set of 3x8 would be to much in one session,even if i use another exercise.
thanks for any help your give, i got to tell you i love this site.[/quote]
Normally I’d say that under normal circumstances 9-12 sets per muscle group is ideal … 12-16 would be considered high and 16-20 would be limit and shouldn’t be used very often or for very long.