The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Tearing **** Up FortifiedIron's Avatar
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    Ideas behind training organization and long/short-term planning

    Lets here it.. everybody has differen methods they utilize with alternating valuable training parameters with regards to their training to stop stagnation.

    Kc

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  3. #2
    As I Am Paul Stagg's Avatar
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    I'm not sure I understand the question. What do we vary, or how and why do we vary it?
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  4. #3
    Tearing **** Up FortifiedIron's Avatar
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    As in terms of Sets/Reps ratios and weekly or session total weight (tonage).

    Kc

  5. #4
    Proud Father Maki Riddington's Avatar
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    I go by reps/sets and load used week to week based on my work and how often I'm grappling.

    Basically I allow my MA to guide how I monitor my workouts.
    Maki Fit Blog

    At Large: Optimize Your Body | Dynamic Conditioning |
    My articles on Wannabebig

    "Soli Deo Gloria"
    "Test all things; hold fast what is good.": 1 Thessalonians 5:21

    "I do not understand what I do. For what I want to do I do not do, but what I hate I do. And if I do what I do not want to do, I agree that the law is good. As it is, it is no longer I myself who do it, but it is sin living in me. I know that nothing good lives in me, that is, in my sinful nature. For I have the desire to do what is good, but I cannot carry it out. For what I do is not the good I want to do; no, the evil I do not want to do--this I keep on doing. Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it.
    So I find this law at work: When I want to do good, evil is right there with me. For in my inner being I delight in God's law; but I see another law at work in the members of my body, waging war against the law of my mind and making me a prisoner of the law of sin at work within my members. What a wretched man I am! Who will rescue me from this body of death? Thanks be to God--through Jesus Christ our Lord!"
    Romans 7:14-25

    "Judo is not about strength. Yet in the learning curve, all Judokas get strong. Only with time do you learn where to apply that strength."
    The Art of Judo

  6. #5
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    Personally, i dont believe in it, i try to vary my stuff as much as possible and always lift heavy, stopping short of burnout.
    2000 or bust

  7. #6
    As I Am Paul Stagg's Avatar
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    It varies. A lot of it I just go by feel because I don't know that I've figured it out yet.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  8. #7
    Tearing **** Up FortifiedIron's Avatar
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    Quote Originally Posted by Stumprrp View Post
    Personally, i dont believe in it, i try to vary my stuff as much as possible and always lift heavy, stopping short of burnout.
    You dont believe in it.. yet you do it?

    haha or did I miss read your post?

    Kc

  9. #8
    Tearing **** Up FortifiedIron's Avatar
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    I'll get into it all soon for Paul and Maki.. Im sure they are wondering why I made this thread for such simple answers.

    To give a brief overview I've worked on something in my training in the past using bloc periodization that I applied for a bodybuilding means with varying rep/sets, however making the total number of sets per session the same. sooo....

    Different Sets X Reps
    Same total # of Reps
    Large Increase in workload per session/exercise

    Kc

  10. #9
    Bodybuilding Mythbuster
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    I increase the weight...works for me.

    Seriously though I don't really believe in alternating all that much. If a certain number of sets/reps gave good results, dramatically upping or lowering them would seem counter-productive. Extra rest/food usually does the trick to break through most plateaus.

    It seems that when people hit a plateau their routine is the first place they look. I submit that it should be the LAST. If something gives you good results and has for a long time, and then you hit a plateau for 2-3 workouts, I think that one should look over the events of the past week or so and see if anything (beside the routine) has contributed to this plateau (skipping meals, stress at work...etc). Only once all extraneous events have been accounted for, should one revamp one's routine (assuming it's been providing solid results so far). That's JMNSHO though.
    Last edited by Songsangnim; 01-24-2007 at 01:47 AM.

  11. #10
    Proud Father Maki Riddington's Avatar
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    Quote Originally Posted by FortifiedIron View Post
    I'll get into it all soon for Paul and Maki.. Im sure they are wondering why I made this thread for such simple answers.

    To give a brief overview I've worked on something in my training in the past using bloc periodization that I applied for a bodybuilding means with varying rep/sets, however making the total number of sets per session the same. sooo....

    Different Sets X Reps
    Same total # of Reps
    Large Increase in workload per session/exercise

    Kc
    I'd love to see it.
    Maki Fit Blog

    At Large: Optimize Your Body | Dynamic Conditioning |
    My articles on Wannabebig

    "Soli Deo Gloria"
    "Test all things; hold fast what is good.": 1 Thessalonians 5:21

    "I do not understand what I do. For what I want to do I do not do, but what I hate I do. And if I do what I do not want to do, I agree that the law is good. As it is, it is no longer I myself who do it, but it is sin living in me. I know that nothing good lives in me, that is, in my sinful nature. For I have the desire to do what is good, but I cannot carry it out. For what I do is not the good I want to do; no, the evil I do not want to do--this I keep on doing. Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it.
    So I find this law at work: When I want to do good, evil is right there with me. For in my inner being I delight in God's law; but I see another law at work in the members of my body, waging war against the law of my mind and making me a prisoner of the law of sin at work within my members. What a wretched man I am! Who will rescue me from this body of death? Thanks be to God--through Jesus Christ our Lord!"
    Romans 7:14-25

    "Judo is not about strength. Yet in the learning curve, all Judokas get strong. Only with time do you learn where to apply that strength."
    The Art of Judo

  12. #11
    Tearing **** Up FortifiedIron's Avatar
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    Quote Originally Posted by Maki Riddington View Post
    I'd love to see it.
    Basically set it up:

    7-10 weeks long

    I generally utilize the 24-25 total reps per exercise. So based on that you get:
    5x5, 3x8, 4x6, 6x4, 8x3.(cpl other ratios aswell)

    So lets say this is a lower body session for 7 weeks:

    - Squat
    : Warm up 2 sets of 10
    : (1wk) 3x8 (2wk) 3x8 (3wk) 4x6 (4wk) 4x6 (5wk) 5x5 (6wk) 5x5 (7wk)
    : Rest Time around 2-5 minutes between sets

    - Stiff Leg Deadlifts
    : Warm Up 2 sets of 10
    : (1wk) 3x8 (2wk) 3x8 (3wk) 4x6 (4wk) 4x6 (5wk) 5x5 (6wk) 5x5 (7wk)
    : Rest Time around 2-3 minutes between sets.

    - Bench Step Ups with Dumbell (each hand)
    : Warm up 2 sets of 10 w/ no weight
    1wk) 3x8 (2wk) 3x8 (3wk) 4x6 (4wk) 4x6 (5wk) 5x5 (6wk) 5x5 (7wk)
    : Rest Time around 1-2 minutes between sets.

    Generally your going to utilize approx. 70-75% of max effort with 3x8 for the first two weeks. (70% wk 1, 72.5%-75% wk 2) Once you move to week 3-4 you'll generally be capable of working with approx. 77.5%-80% on those weeks... and so on to the final 2 weeks.

    *Now your goal objective is to increase the load every session.
    *The Set/Rep volume is stable from start to finish.
    *You determine the bloc for x amount of weeks (no less than 7 weeks) and either drop all training or cut back to allow for resting. (note: do not get this confused with DFT methods you generally see)
    *When you start the cycle again you always start with a higher load and you will finish with a 5-10lb increase on the end.

    Ok if its hard to understand let me know lol

    Kc

  13. #12
    C.S.C.S. ddegroff's Avatar
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    Quote Originally Posted by FortifiedIron View Post
    Basically set it up:

    7-10 weeks long

    I generally utilize the 24-25 total reps per exercise. So based on that you get:
    5x5, 3x8, 4x6, 6x4, 8x3.(cpl other ratios aswell)

    So lets say this is a lower body session for 7 weeks:

    - Squat
    : Warm up 2 sets of 10
    : (1wk) 3x8 (2wk) 3x8 (3wk) 4x6 (4wk) 4x6 (5wk) 5x5 (6wk) 5x5 (7wk)
    : Rest Time around 2-5 minutes between sets

    - Stiff Leg Deadlifts
    : Warm Up 2 sets of 10
    : (1wk) 3x8 (2wk) 3x8 (3wk) 4x6 (4wk) 4x6 (5wk) 5x5 (6wk) 5x5 (7wk)
    : Rest Time around 2-3 minutes between sets.

    - Bench Step Ups with Dumbell (each hand)
    : Warm up 2 sets of 10 w/ no weight
    1wk) 3x8 (2wk) 3x8 (3wk) 4x6 (4wk) 4x6 (5wk) 5x5 (6wk) 5x5 (7wk)
    : Rest Time around 1-2 minutes between sets.

    Generally your going to utilize approx. 70-75% of max effort with 3x8 for the first two weeks. (70% wk 1, 72.5%-75% wk 2) Once you move to week 3-4 you'll generally be capable of working with approx. 77.5%-80% on those weeks... and so on to the final 2 weeks.

    *Now your goal objective is to increase the load every session.
    *The Set/Rep volume is stable from start to finish.
    *You determine the bloc for x amount of weeks (no less than 7 weeks) and either drop all training or cut back to allow for resting. (note: do not get this confused with DFT methods you generally see)
    *When you start the cycle again you always start with a higher load and you will finish with a 5-10lb increase on the end.

    Ok if its hard to understand let me know lol

    Kc

    Hmm, looks very interesting. I've followed something close to this, but was based on 6wks vs. 7wks.

    Have you tried this out yet, or is it just an idea in the works?
    Make Shift IF diet
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    CF WOD and Recomp...
    "My fault. I was fiddling with the Gravitational Constant of the Universe again.
    I've set it back - you might need to reboot, though..." -Built

    "Nothing can stop the man with the right mental attitude from achieving his goal--
    nothing on earth can help the man with the wrong attitude" - Thomas J

    "Obsessed is what the lazy call the dedicated" - Slim Schaedle

  14. #13
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    ah i see what your doing FI, that looks good, what im saying is i never really do the same exersizes, sets, reps, anything, and my progress hasnt really stopped and im cutting too.
    2000 or bust

  15. #14
    Tearing **** Up FortifiedIron's Avatar
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    Quote Originally Posted by ddegroff View Post
    Hmm, looks very interesting. I've followed something close to this, but was based on 6wks vs. 7wks.

    Have you tried this out yet, or is it just an idea in the works?
    Yup I've done it before, however with some slight modifications to it.

    I got a female client that is doing this. Pup (Rob) is working with her diet and her goals are to drop BF and increase LMB.

    She is dropping approx. 2.5lbs a week and has set PRs on every lift she has done every week this cycle. She has also had a prior history of training aswell for over a year.

    She went from Stiff Leg Deadlifting 20 pounds for 3 sets of 8 to doing 135 for 5 sets of 5.

    Kc

  16. #15
    C.S.C.S. ddegroff's Avatar
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    ^Thats aweseome.

    It looks solid forsure.
    Make Shift IF diet
    My Training Experience
    GET BODY SMART
    Goals:
    CF WOD and Recomp...
    "My fault. I was fiddling with the Gravitational Constant of the Universe again.
    I've set it back - you might need to reboot, though..." -Built

    "Nothing can stop the man with the right mental attitude from achieving his goal--
    nothing on earth can help the man with the wrong attitude" - Thomas J

    "Obsessed is what the lazy call the dedicated" - Slim Schaedle

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