Strength Parameters & Methods

Training Powerlifting
41

I wanted to throw this in here…

" Considering the Alternatives in Intensification of Load

In this article, you’re going to learn how to use lower reps (higher intensity) loading to accelerate your size and strength. But I’m going to go one step further and again state another of my training philosophies: Exposure to the same load for more than two sets has limited value.

Sure, it can work, but if used more than sparingly or at the right time, it’s inefficient. “Right” times include technical rehearsal (e.g. learning how do a more complex lift) and where you want volume for volume sake (e.g. 10 x 10 method.)

Before I expand on this philosophy, I’ll clarify rep/set options. Put simply, repetition/set schemes can be categorized as three types: standard sets, step loading and wave loading."

Ian’s Wave Loading Manifesto:
http://www.T-Nation.com/readTopic.do?id=579577

The biggest thing that jumps out at me is “Exposure to the same load for more than two sets has limited value.”, something to think about.

42

Actually I read in a M@F that Arnold did:

225 x 57
315 x 32 (32!)
415 x 19
455 x 13

Not saying I believe it, but it would put his max at about 640.

43

Hey Guys,

I recently asked Thibs this Q.

He provided a great answer; its in his “Thib Zone” if you guys wanna check it out.

Maybe Ill quote it here.

-The Truth

44

Anything for my post?

Anyway,for a planned ME block, I was thinking of going with an upper/lower split looking something like:
Mon: Upper
Tues: Lower
Wed: Off
Thurs: Upper
Fri: Lower/Maybe off

Sample Upper

  1. ME LIFT 3/2/1
    A. CGBP 5x5
    B. ROW 5x5
    C. ABS

Since I have 2 ME Days for each, the intensity of the core lift will be waved.

Ill try and use a different rep/scheme for the Supp work everyday.

-The Truth

45

[quote]thetruth24 wrote:
We talked alot about rep/set schemes, but what about METHODS, that help maximize strength development?

1)I think J was the one who brought up Eccentric, Concentric, Isometric methods. I was wondering how you could incoporate this into a conjugate routine.
-The Truth[/quote]

OK under “Methods”

I mentioned that I have gotten the most long term strength gains doing 5 x 3 and gradually adding (and qualified that at my current strength level I have switched to 4 x 3) I should point out that every 2nd workout I use doubled bands instead of raw weight only, and every 4th workout I do lockouts. I like doubled bands, but I truly feel that I have to use raw weight only about half of the time.

I guess this is what you mean by conjugate sequencing.

Here is my current 2 week model then (the exact days may vary)

M
4 x 3 raw weight all at the same weight BUT in a 10 minute time frame.

f
5 x 3 with doubled mini, small or medium bands.

M
4 x 4-5 at the same weight as week 1

f
4 x 6 lockouts but only with 5% to 10% more than raw bench workout.

Then starting the next two week period with 10 pounds more than last time. I may change the band combo as well if I’m getting stale with a certain band tension.

46

I read somewhere that Arnold’s best squat was 400x8, and I believe it. There’s no way he was benching more than he could squat, and in Pumping Iron 315 for reps was hard for him (for squats).

47

I did a search and found 1 site that includes “arnold schwarzenegger” and “225 for 60 reps”

Here it is and I hope it puts all the doubters to shame:

http://www.T-Nation.com/readTopic.do?id=948611

48

METHODS

ECCENTRIC
CONCENTRIC
ISOMETIC

I see a couple ways of incorporating these methods.

MON: CONCENTRIC EMPHASIS (TBT)
WED: ECCENTRIC EMPHASIS (TBT)
FRI: ISOMETIC EMPHASIS (TBT)

The thing is that I think Upper/Lower split would be more senisble, allowing more volume of work (Supplemental Work)

The supplementary and accessory work would be designed accordingly.

ECCENTRIC SUPP WORK- 6-8 REP RANGES
CONCENTRIC SUPP WORK 4-6 REP RANGES
ISOMETIC SUPP WORK- 1-3 REP RANGES?

OTHER WAY

WEEK 1
MON-CONCENTRIC TBT
WED-6-8 REP RANGES
FRI- 3-5 REP RANGES

WEEK 2
MON- ECCENTRIC TBT
WED- " "
FRI- " "

WEEK 3
MON- ISOMETRIC
WED- " "
FRI- " "

I think that option one would be better fitted for ME 3, as the strength training volume will be a little bit higher.

Option 2 for ME BLOCK 2?

Opinions and thoughts would be appreciated.

-The Truth

49

i got some to add but am WAY to busy to get to it now. I’ll post this weekend

50

Following is a workout that was supposedly designed by Jay Schroeder

"Isometric : 1-3 Minutes

Ice Massage: 3 - 5 Minutes

Rest 4 -6 Minutes: Specialized Drinks

Rebound Technique: 3 Minutes Total Performance [No Rest Time Included]

Rest 4 - 6 Minutes: Self Massage

3 x 1 x 80% 10 Count Eccentric, Followed By Rapid Concentric Phase. Use
Vibrator Massage Between Sets

3 x 2 x 90% Manual Overspeed, Normal Eccentric Phase,[ Concentric Phase Must
Be Performed in 25% Of Normal Performance Time]

ANCILLIARY METHODICS SCHEDULE

Perform A Normal Eccentric and Then Hold For 3 - 10 Counts And Perform A Fast
Concentric, For A Total Of 3 Sets Of 3 Reps
Perform the Following Ancillary Exercises: Russian Twist, Glute-Ham Raise,
Barbell Row, Barbell Curl
Perform These Exercises On Monday, Tuesday, Friday, Saturday

MASTER PERFORMANCE SCHEDULE

Weeks 1 and 2 Perform As Is Written

Weeks 3 and 4: Drop Slow Eccentric On 80% Performance, Manual
Overspeed Increases To 105%

Weeks 5 and 6: Drop The Isometric

Weeks 7 and 8: Perform 2 X 1 X 95%, 2 X 1 X 105%, 2 X 1 X 110% With No
Ancillary Work

WEEKLY PERFORMANCE SCHEDULE

Isometric
Rebound
Primary

Monday:

One Legged Squat
Russian Lunge
Squat
Double Bounce

Tuesday:

Wide Dip
Close Grip Bench
Bench Press
Top & Bottom

Wednesday:

Deadlift In Cage
Low Squat Foot Jump
Deadlift
Top & Bottom

Thursday:

Off - Restorative Measures, Active Rest

Friday

All E.D.I., All Primary - 5 Sets

Saturday:

Rebound Push-Ups,
Russian Lunge - 200 Of Each, Perform Throughout The Day

Sunday:

Off Restorative Measures"

This is how I see it fit to your EIC methods.

He begins with an isometric method which targets strength endurance, then think of the rebound (it’s a plyo type method) as eccentric which targets reactive speed-strength, and then does a slow eccentric movement and then an overspeed concentric movement. it’s interesting to say the least.

Hope it givesyou something to sink your teeth into

51

squattin,

Have you ever seen the video “Freak of Training” by Schroeder? I’d really love to sit down and talk to the guy and learn the methods behind his madness.

52

Yes I have.

I’ll be honest from what I’ve seen I cannot make heads or tails of how and why Jay implements his methods. the inno-sport system uses similar methods and provides guidance behind how to use them. ie., perpetual perfomance cycle and training templates etcetera. Actually all the movements in the freak of traiing dvd can be placed into one of the inno-sport templates very easily. That would provide some guidance and a rhyme and reason behind the selection of exercises

If you’d like toask me about any of the movements in the Dvd feel free to ask and I’ll give you my best educated guess

53

squattin,

It’s not that I can’t make sense of the exercises and whatnot (I’ve read anything on Inno-Sport), it’s about how he combines each into a template and arranges methods- especially with the potentiation things and in-workout restoration methods and such.

54

Strength Training Methods anyone?

I am thinking about starting a “Hypertrophy Parameters and Methods” thread, whacha guys think?

55

In Ian’s Wave Loading Manifesto, he states that going upward in reps is optimal for strength while a downward fashion is better for size.

In a 3-2-1 or 5-3-1, is that a more strength oriented approach?