Anyone here training in a fashion similar to that prescribed by Bill Starr or Pavel Tsatsouline? I’m interested to know in anyone’s experience with cycling training load. I’ve been getting good strength adaption from staying on the same exercises or variations of and enjoy the fact that I’m doing more work than my HIT days and reaping the benefits.
where do you want to start? - I am a advocate of “volume” work and have found the most successful approach to athletic development. Please let me know how I can help. In faith, Coach Davies
I have worked out in a Bill Starr way for a while. I did squats benches and shoulderpresses on monday for 3 sets each of 3-5 reps. On wednesday I did the same with a lower intensity about 70% of what I used on Monday for 6-8 reps. (It could be more or less than 70%, all I know is that it light) On friday I did the same at about 85% for 8 reps. This was my hypertrophy day.
Although I had reasonable gains using this format I always wondered wether it would be better to just train each bodypart just once a week or once every 5 days.
Coach Davies. If you are still willing. i was wondering if you could lend me a hand with the volume approach. I am a former HITter. In that time I saw some strength inreases but very little size(besides a little fat) increases and my work capacity was disgustingly low. My main goals are in the near future are very physique driven, although I still love strength training and hope to stay athletic and improve my work capacity.I was wondering what approach you would take with someone primarily interested in improving their physique and muscle ,while staying athletic(perhaps offday GPP) The approaches I’m going to be using for my training are the bodybuilding type phase in John Berardi’s program(creation of a t-man article in archives,) and later on a Westside approach, thanks coach. Mike
I’d like to get the coach’s opinion for a moment, if you don’t mind. My current training is the Beginner’s blast-off program described in T-mag. It’s really low volume (I don’t know if you’ve seen it, I’ll outline if you find it necessary), but I am using it to get back into the swing of working out, as well as riding my stationary bike after each work out for about 20-30min. After I’ve finished this cycle, I’d like to train for strength and some size. I was thinking of using a program that I recently read by Paval. It was something called the Delorme Method. The way he set it up was that you train with weight three times a week on a heavy-light-medium program using only two exercises: the bench and the deadlift. However, the program is fairly high rep (up to 75 each exercise). If you need more in-depth info, I’ll gladly give it, but I was wondering if this is a good program for strength and size? I also know that Paval is not keen on warm-ups, but I’d like to use your GPP for a warm-up. Is that a good idea? Should I use more or less on this program? As far as nutrition, I think that Dr. Berardi’s massive eating principles are applicable here, except for one thing I’m unsure of (which maybe Dr. Berardi can answer). For primarily strength training, should I still be varying macronutrient profiles in my meals, or should they be more steady? I really respect and am intrigued by Paval, you, and Dr. B. I’m sorry for the incoherent rant, but if you need anymore details, I will gladly give them. If I’ve just bored the shit out of you and you fell asleep while reading this I apologize. Thank you in advance.
this should be a easily transition for you because of your use of kettlebells and the knowledge you gained through. Spell out your training program and I will be happy to suggest some volume ideas. In faith, Coach Davies
I think your approach is good. I like Pavels back to basics program and I think it will be a solid mix. I might suggest a simpler warmup of rope work and follow your workout with GPP. Let me know how I can help. In faith, Coach Davies
Sorry coach, but I think you have me confused with Mike Mahler. I’m Mike Marcinek. Hopefully you can still hep me out. My program that is similar to John berardi’s is going to consist of 24 sets per day, 8-12 reps per set. Mon Chest/back. Dips 4 sets, Bent over row ,Bench press 4sets,weighted chin 4 sets,incine fly 4 sets,seated row 4 sets Tues- quads/calves squats 4sets, calf raises 4sets, front squats, jump in place 4 sets x60, lunges 4 sets, 1 leg hop 4 sets.WED- ab routine(5x5 ab wheel, russian twist,rev crunch) Thurs arms(only for first four weeks, specilization) bicep curl 4 sets, cg bench, 4 sets, incl db curl 4 sets, reverse grip bench, hammer curl 4 sets, tri extension 4 sets. Fri-hammies/metabolic day (only hamstring sets are one to maximum, the rest is toal body for recovery witha twis…I 'm dong more functional exercises instead) Sldl’s 4 sets, towel chins 2 sets, glute ham raise, 4 sets, OH squats 2 sets, manual reverse hyper 4 sets, push press 2 sets, wheel barrow walk for time . sun- ab workout(5x5, weighted crunch, saxon side bend 2 sets, full contact twist, 2 sets, swiss ball crunch 5x5) Thats my projected routine coach. As I said I’ve never used that amount of volume but everyone seems to be getting tremendous results. I have the “Oh my I’m overtraining disease” from being HIT brainwashed for over a year. I’m hoping you can critique and help. Thanks a lot , Mike
Thanks for the feedback! I really do appreciate it. Just one more question. Should I be doing additional aerobics on alternate days or should I save that for when I tackle Pavel’s Push-up Program (I’m trying to be as strong and fit for the Marines when I join)?
You gave it away with your comment of entering the USMC - work to raise your work capacity and familiarize yourself with their fitness tests. I will gladly help as much as possible. In faith, Coach Davies
I apologize with the confusion - However I think to understand how volume training can be applied within your schedule I need to know about the intensity levels of your training sessions. Hope to hear from you soon. In faith, Coach Davies
No problem Coach. Ok I think I understand what you mean. I take a weight taht I can handlewithin the rep range for the first set on each exercise. If I can reach the rep bracket on the following three sets, I add weight the next morning. Since I’m in a higher rep period the load is not very close to my 1rm.Rest between sets is 90-120 seconds . The last day…the metabolic day is done moving qickly betwen sets(30-45 secs) except for the hamstring movements… they are treated the same as the other muscle groups on other days. If you need more info let me know…thanks, Mike
I used pavel’s methods in bhigh school for chest progressing weights 3 days per week but never to failure, and got astonishingly strong. I stopped when I began to transition into bodybuilding and needed to tweak and refine some of my lesser bodyparts, but for adding some serious poundages pavel has the best program around.
I like your general concept although your Friday workout maybe be better done if on Saturday. I would also include a series of “warmup” movements that will help in volume development. I utilize a great deal of Kbell or dumbell swings on a daily basis. Let me know what type of weights you are doing with Overhead Squats, the ease of Glute Ham raise and can I convince you to try some high rep Dumbell snatch’s. Talk to you soon, In faith, Coach Davies
Hi coach, I see the logic in moving friday’s w/o to Saturday. My weights for OH squats aren’t the greatest right now, I’ just learning and I’m gettng 115 for 3 sets of 5 reps. My only concern with those is flexibility, another issue I need to address. In the glute ham’s The difficulty level is much higher when i have a partner, I can get 2 sets of 8-10, when by myself, I can get 8-12. The reps are pretty difficult I focus on going down relatively slow pushing off and quickly letting my legs take the brunt of the work. I’d be very interested in your high rep DB swing and snatch ideas. Also do you think I would need to implement any running into my program?. Thank you very much Sir, Mike
We need to get those ham’s stronger and will try to put together some emphasis on that for future training. Within your Overhead Squats try them as “1 1/2”. While preforming the Overhead Squat, go rock bottom then up to parallel, back to rock bottom and then up. Next workout you perform Overhead’s, instead of 3 sets of 5 with 115, try 5 sets of 3 with 95. Let me know when you try - are you willing to try the dumbell swings - its much better with kbells but we can still get the job done. As always its a honor to help. In faith, Coach Davies
just bumping this up so you can find it coach
Hi coach, I will incorporate your idea for the OH’s. At least i know I need stronger hams now.I’ve been focusing on them for a couple months now. I was worried taht my quads were going to lose strength and size, but I can seefrom your post that my hams still need work. I’d definitely be willing to try the snatches and swings(and eventually invest in a kettlebell) just curious how to add them into my programI outlined for you above. Also coach, how about some other GPP for rest days , or maybe some running. I might use these as a more effective form of cardio. I like this little training talk we have going on here, Thanks again Sir, Mike
bump…
try to jump on the original Renegade forum and follow there periodized plan. If you cant find it let me know. In faith, Coach Davies