Hi,
I’m new to this, can somebody tell my is this gonna work?
Does volume must go up every workout or can be like this?
Workout:
A 3x5 at 80%
1rm 100=80 3x5x80=1200 pounds
B 2x15 (1x15 1x15 amrap) at 65%
1rm 100=65 2x15x65=1950 pounds
So workouts go like: ABABAB…3x5,2x15,3x5,2x15…
Is it possibile after higher volume in one workout come to lower volume and make stimulus for gains then back to higher volume…
Single progression adding 1 kg every workout.
Heavy Day, Light Day and Micro Loading. If it seems Genius to you, it should work great.
What im asking is can strength be gained from every workout 3x5 lower volume higher intensity, 2x15 higher volume lower intensity and can weight be added every time, can this work.
3x5 for strength intensity is low on volume
and 2x15 for hypertrophy, endurance and working capacity.
For a beginner strength can be gained at first every session, later weekly on every program. But after a year, two or three, no program can give you that. Most lifters close to their max potential spend a year to add 5lbs. Has nothing to do with programming.
0.25 to 2% per week depending on your experience level (beginners might get 1.5 - 2% per week, intermediate 1 to 1.5%, advanced 0.5 to 1% and elite 0.25 to 0.5%)
-Are reasons for stall as beginner accomulated fatigue, putting more weight than you gain strength and you can handle it, body get used to volume.
-Accomulated fatigue: take longer rest between sets, off or deload week.
-Puting too much weight: smaller increments as body strenght gains decreasing by the time.
-Used to volume: increasing volume, decreasing volume increasing intensity.
-For Bent over row and overhead press is it better to do 4x6 more volume or 3x5 then 2x15 for hypertrophy?
Yes, this can defintely work, especially in my experience if you alternate between, for example example: Work-out A: Bench 3 x 5 + Chin-ups 3 x 5 + Row 2 x 15, OHP 2 x 15, Work-out B: OHP 3 x 5, Row 3 x 5, Bench 2 x 15, Chin-ups 2 x 15…and their are also plenty of other methods as well.
All the advice above was absolutely on-point. I’m not sure I am going to add anything beneficial for your questions, but I’ll try:
Yes? Everything will eventually reach a point of diminishing returns. There’s analogies all over life. Think about working, for example. At first, you start with 10 hours a week. As you double and quadruple your hours, your gains (income) scales linearly). Then you start working overtime! Even awesomer, because now every hour nets you 1.5x the return. But then you’re so tired you fall asleep on the clock and get fired, it backfired. Next time you go for a salaried role, so you don’t fall into that trap (this is our new progression model). Working more keeps getting you promotions and it’s awesome. Eventually, though, you’re near the top of the organization and the promotions just aren’t there - working more is just going to grind you down and not make a quick difference.
That took on a life of its own (but, hey, I had fun), but let’s see how this applies to our examples:
Absolutely, but there’s a point where this is no longer practical. Are you going to take rest intervals such that you’re in the gym 8 hours for a session? Even physiologically speaking, your breaks can get so long that you’ll now need a new warmup for the next set. Similarly with frequent deloads/ infrequent sessions: if that’s your go-to, you eventually run into a point where you’re actually detraining between sessions, because they’re so far apart, so you can’t progress.
For sure - the slower you add weight, the longer you can do so. Without debating the merits (I’d rather just take what’s on the table, but whatever), there is no ability to add forever. You one day reach a point where even the heavier collar is just too much. What’s more, striving for the increase will take a toll on your joints and nervous system… that brings you back to point 1 above, where you find yourself out of the gym more than in it.
This is probably the best choice, but really because you listed both options - increase quality or quantity. I think we almost played through a funnel to arrive at “both,” which is just how it goes. To boil all this down to the cliche, which is a cliche for a reason: everything works, nothing works forever.
Whatever keeps you more interested, and then do the other one. As we’ve seen in our examples above, we’re going to have to change something at some point anyway. This is actually a good thing, because no decision is a life sentence. Pick what feels fun right now, then ride it until you hate it/ haven’t made any improvements for many moons and try something new.
Is it possibile to do 3x3 at 90% and for how long because of cns two times a week one exercise.
Or 15 reps total with 3rm and 5 min rest
Depends on your strength, age, stressors, and training age/ efficiency.
For example: no way could I do that now. I don’t think I could do it once a week every well. I’m stronger than I was, so 90%, even though it’s relatively the same, is still absolutely more weight. I’m also “better” at lifting than I was: my 90% is closer to my real 90% than it was. I have some wear and tear, so things would simply hurt more if I tried. Finally, I have other things going on that I didn’t used to: I don’t do all the recovery things (like sleep) and I do all this little nagging stuff (like sit on a plane or even just answer stupid emails) that’s an additional stressor from which I have to recover.
Even if you can it’s not something I would likely prescribe. You’re only getting 9 reps at a huge recovery cost; that’s a poor return if your goal is hypertrophy. You’re likely to beat up your joints. It leaves you no volume to experiment with other things, which I’d think a beginner should at that stage of their journey.
That’s just my thoughts. It’s not the only answer, but it’s just not a path I see being real useful for long for most situations.
All that said, if you love lifting that heavy and you’re making progress, ignore everything I just wrote and go for it. There’s no reason to switch it up if it’s working for you.
Check out this heavy/light system where you just work up to a 3-5 rep max for your heavy stuff.
Very nice. Just read through the success stories. Saw Brian Cushing on there! Went on to be an absolute beast for the Houston Texans in the NFL! That is certainly quite the success story! I’ll never forget him head butting a dude who was wearing a helmet with his bare head’
Perhaps the most important thing is said here.