[quote]Dont Want None wrote:
[quote]Christian Thibaudeau wrote:
[quote]moogweasel wrote:
Thibs
1/When training Monday, Wednesday and friday, Would you recommend the ‘abbreviated training’ schedule you mentioned in a previous post, or a Push, pull, legs split?
If I’m doing Muay thai a couple of times a week I would be wary of overtraining - one the flip side, If I’m having 3-4 ‘off days’ recovery would not be as much of an issue I suppose.(when busy or enjoying the beach/sights of Thailand, where I’ll be moving to shortly)
I’m just thinking about an approach you mentioned:
‘One approach that we currently use is perform the main exercise for a muscle group with micro-ramping, and then pick 3-5 assistance exercises which are performed for 1 or 2 max rep sets’
2.Could this approach be used when training multiple body parts in one session? Would the volume be significantly reduced, if for example Chest, shoulders and triceps were trained in one session? (I’m thinking that the muscles would need a fair amount of stimulus if only trained once a week)
- I’m not 100% on how I would set up a session of this type? Could I micro-ramp up heavy on the bench and push press in one session? A little guidance would be appreciated.
As always, your advice is much appreciated
[/quote]
-
Both approaches would work. Experiment with what you feel the best with.
-
Yes and no… You are not training “muscles” with this approach but rather “movement patterns”. But on any given day you are training all the muscles involved in a movement pattern. For example when doing any compound pushing movement the pecs, triceps and shoulders are involved.
So to answer your question: you only pick ONE main movement per workout. For example the bench press. With this exercise you perform 8-12 sets, micro-ramping style. Then you pick 3-5 assistance exercises that go with the main movement. Either pick other pressing exercises (e.g. shoulder press, dips, DB incline press) or exercises targeting the pressing muscles (e.g. lying triceps extension, DB front raise, cable cross-over, etc.) or a mix of both.
These assistance exercises are performed for 1-2 sets of max reps.
- No, only one main movement per session.[/quote]
When you say max reps, is there an ideal amount we are looking for??
Maybe somewhere between 8-12 or would it possibly depend on the degree of muscle isolation?
[/quote]
8-12 is a decent target but it’s not about the reps, but about the mindset that you have when approaching the set.
You absolutely CANNOT give yourself a target number to shoot for. By doing so you subconsciously impose a limit on yourself. Rather you must approach the set like a challenge: ‘‘I must do as many reps as I can with that weight before I run out of steam’’. In fact, don’t even count the reps while establishing that mindset.
The 8-12 target should be used to pick the weight to lift. But once the weight is selected FORGET that target and simply go at it.
