I’ve revisited a more intense, briefer approach. Training twice a week. Still doing cardio about three days a week.
I’m using a controlled, but rhythmic, strong positive rep with a three second or so slow negative. I think using free weights and leverage machines, it makes more sense this way especially with sticking points in the strength curves. A three or four second positive feels too artificially slow and limiting. Maybe with good cam equipment it’s different.
I’m doing one very hard set basically to failure. I will shy back a little more here or there, such as when I increase the weight in a given session. But when I know it will be the last workout I use a certain weight before increasing it on the next, I pretty much go all out (within good form).
My poundages for years have been below what I am capable as I’ve been using various lighter CTF approaches. They’ve dropped even more so lately. I’m curious to see if going heavier again is beneficial or not for muscle, or maybe even a ‘surprise’ to the muscles.
(Re)strength gain has been VERY rapid. Let’s see if it translates into more size.
I’m doing this routine:
Monday: Powertec Chest Press, DB Side Lateral Raise, EZ bar Triceps Lying Extension, Abs and some occasional lower back static holds (Supermans), and rotator cuff band work.
Friday: Powertec Palms-up Pulldown, EZ Curl, Leverage Leg Press, One Legged DB Calf Raise on Block.
At some point, I might re-group the exercises, but we’ll see.
I have wondered if aging HIT guru’s sometimes discover that the HIT methods of their youth are not as sustainable as they once thought?
Absolutely, especially with zero cardio.
Note:
Good form means learning to breathe during a set of lifting. Large percentage of 1-rep maximum that invoke the Valsalva maneuver should be avoided by mature lifters. Learning good form starts with learning to breathe during exercise.
Yes, I have found some of the methods used when I was younger are not as suitable now. I was always a low reps, few sets, heavy weight person, but I started to find that some of these heavy compounds affected me in a negative way, a lot of pressure in my head, strange tiredness immediately after a set etc. Flaring up of my costochondritis after deadlifts etc. I could avoid all this by using more isolation exercises, or just not going as heavy or close to failure in the compounds.
Maybe worse is the horrid feeling of being comolpletely drained and feeling mildly ill the next day.
I really don’t feel grinding reps so close to failure is any wiser for an older athlete than red lining an old car is…
Yes, I have found some of the methods used when I was younger are not as suitable now. I was always a low reps, few sets, heavy weight person, but I started to find that some of these heavy compounds affected me in a negative way, a lot of pressure in my head, strange tiredness immediately after a set etc. Flaring up of my costochondritis after deadlifts etc. I could avoid all this by using more isolation exercises, or just not going as heavy or close to failure in the compounds.
Maybe worse is the horrid feeling of being comolpletely drained and feeling mildly ill the next day.
I really don’t feel grinding reps so close to failure is any wiser for an older athlete than red lining an old car is…
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I feel that Dr. Darden and Mr. Patterson are traveling down a training path few have traveled. The vast majority don’t ever set a reasonable training goal and fail to advance past mere beginner status after a few months. Training to failure works but requires a resolute will.
What we know. As we age :
we get weaker
Fast twitch muscles decrease as we age!
This is where Dr Darden and Mr. Patterson have great merit. Non failure sets of 85% 1-rep max recruit fast twitch fibers from rep one. Low rep sets repeated for several sets work the fast twitch fibers (along with slow twitch). Never going to failure decreases fatigue. Think about what Chad Waterbury said years ago about 10x3!
2 ) we don’t know much about the central nervous system. We can’t define nor measure CNS fatigue. I highly doubt that CNS fatigue can be separated from general fatigue. The human body works as ONE unit. The Germans in WW2 used amphetamines to better cope with combat fatigue. The point. Low rep sets taken short of failure don’t fatigue the WHOLE body like a set taken to failure of 8-25 reps. The alactic energy system replenishes ATP store after 5 minutes which also allows BP to normalize. Multiple sets of low reps to non-failure will not fatigue like all out sets of higher reps to fatigue. Workouts should invigorate.
I did the “10x3 for Fat Loss”* method on 2 exercises today and really loved the feel. I did RG Hammer Pulldowns and CG Bench (free wt).
*Regular 10x3: 80-85% 1RM, with 70-90 secs between sets → I remember looking this when it came out and dismissing it outright, since there was no way I was going to sit that long between sets! But the Fat Loss version: 10x3 @ 75% 1RM, with 30-45 secs between sets (which I somehow missed) is something I could live with!)
By laying back on the weight, I was able move with strength, purpose, and mind-muscle focus on each mini-set!! The power did not diminish until maybe the last 2 sets…I keep the rest periods at 10 breaths (30 sec) for the first 8 rounds and then 12 Bs for the 9th.
The workout was rounded out with Hip Adduction (short 2-set pyramid), Leg Curls (NTF 50%), Glute Pulls supersetted w/ High Pulls (10/10, 8/8)
The fast twitch fibers, yes, the ones most mature lifters are in short supply of, are glycolytic and are largely used in resistance training. There is lesser mitochondria in fast twitch muscle fibers and is one of the reasons resistance training isn’t as effective as endurance training as regards cardio conditioning. This is factual and beyond dispute in all but the now defunct HiT aficionados fantasy world of conditioning.
The alactic energy system provides ATP for energy of contraction for fast twitch muscles during resistance training. You got about 10 seconds of gas, so use it wisely. One can do about 3 good reps in 10 seconds. Pick a weight that cannot be lifted very fast. Easy , no intentionally slowed reps till failure/fatigue. Do 3 reps , and stop. Do sets till a pump or mild fatigue. It takes 5 minutes for ATP to replenish un fast twitch fibers, up to ~ 95%. Several sets of 3 would take this figure down a few percentage points. So be wise!
Marc,
Are you saying that you should take FIVE minutes rest between sets of 3…up to ten sets per exercise? Or have I misunderstood you?
If I got it right…that would only give time for one (maybe two tops) exercises per workout…with a lot of sitting around, occupying equipment. Not really feasible in a crowded public gym.
Appears similar to Anti-Glycolic Training, which Pavel started promoting awhile back. I don’t want to link to StrongFirst, which might bother the moderators(?). Instead, here is a Medium article which explains the thinking behind the method.
5 minutes gets you back to 95%
Subsequent sets get one back to less than 95% until by set 5-8 your phosphagen levels are at ~ 80%.
Creatine phosphate concentration is never quite full.
It’s been said there is little difference between. 3-5 minutes. Experiment for YOU!
Train another area during the respite. Another pool of CP to deplete. I am up to 3-5 sets on 2 exercises.
I am experimenting with only 2 exercises. Other non emphasis areas can do 1 set. Chad Waterbury has lots of details in his articles.
Gyms are problematic. That is why I built my own. My only suggestion: find WO partners and rotate on a piece of equipment. Let others work in, and help them, be nice to them.
I haven’t figured out for myself how this kind of training is supposed to be used, and who benefits from it the most.
It is distinctly different from certain kinds of body building schemes like HIT, Superslow, high-rep/short-rest pump sets. Those schemes with long TUT, chasing deep inroad and a good burn will produce lots of lactate. Many of those protocols seek to produce metabolic stress for hypertrophy benefits.
Given the origins with Soviet weight lifters, it might be best used by those seeking higher performance in explosive sports: Olympic lifts, shot put, long jump, high jumpers, etc. Not sure about power lifters. But then they are interested in 1 rep maxes, so the sport tends to live in the alactic range of TUT.
I was and am still heavily influenced from Jones’ ideas, meaning brief hard training, no screwing around. There was a lot of good solid stuff from some folks who were around Jones in the very early days that was the essence of hard training. I can remember a couple of guys who posted in that old forum.
I don’t obsess over a program written in stone. I basically train 1-2sets all out, everyday 7 days a week, workouts can be under a 1/2 hour. The exception is squats, only because I don’t have a rack and I’m not a fan of HEAVY squatting, so I squat light until I can beat my previous reps safely.
I don’t really get into the HIT way is best stuff, however, I once got caught up in the idea that I needed to rest more, nope, I found out how to train everyday going to near failure and I believe most drug-free (not all) need MORE, not LESS as heavily preeched about in some writings.
To me the essence is hard training, brief workouts going all out, whether you want to do this with free-weights/machines/slow/supper slow/exlosive, that’s on you.
I once saw in person a guy who knew and worked for Jones, he was 65 at the time, he took a 185# globe bar cold with NO warmup and starting doing cheat curls.
Marc,
I’m intrigued…
You say that you are up to 3 to 5 sets ( of 3 reps each I presume) on two exercises, with presumably 5 minute rests in between each subsequent set, using ( I’m guessing) 85% of your 1 rep max.
So a couple of questions if you will…
How many sets per exercise do you propose to work up to, before raising the weight and starting all over again with less sets? Are you going to work up to ten sets as in the Waterbury method? He proposes using 85% of a one rep max for ten sets with a much shorter rest time than you seem to be using. So if you are currently on only five sets, with a three to five minute rest between each, then your poundages must be closer to your one rep max than 85% surely?
How many sets of 3 did you start with?
When do you add a set? Is it when the last set (in this current case…the fifth) feels easy to perform? So now time to add another…
You claim that this is an ideal routine for the older lifter…but is the protocol of using heavier weights not going to have a negative impact on ageing joints and connective tissue? Or does the fact that you are not going to failure offset this? Do you ever find yourself grinding out a rep in order to complete a set of 3? Bad days happen…what do you do if the set feels tough to complete?
Not being contentious…just trying to wrap my head around the concept, which is difficult for a long time one set to failure person to do…
Marc…
One final question…
( I know I said a couple…but questions kept coming to me as I typed…sorry )
You say that non important areas can still receive a one set approach…but wouldn’t that just undo the all round systemic effect that the anti glycolytic training is trying to achieve?
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