Evolution or Revolution?

[Vortexx]

Variation seems the key for BB to keep stimulating the body and wich is why many people choose to switch routines every 4-8 weeks.

I do that myself as well, but here is the question, should the change be sudden, or should we work gradually toward the change?

For instance, the revolutionary change:

Suppose one does benchpressing 4 * 6-4 reps for 6 weeks

next 6 weeks will be 12-10 reps

Versus:

The evolutionary change:

- week 1-2 : 4 * 6-4 reps
- week 3-4 : 4 * 8-6 reps
- week 5-6 : 4 * 10-8 reps

- week 1-2 : 4 * 12-10 reps
- week 3-4 : 4 * 10-8 reps
- week 5-6 : 4 * 8-6

In my experience the revolutionary approach has a big "shock value" as your body is obviously not ready for heavy 4 * 12 after 4 weeks of low rep training, but also relative poor performance (low overall output) during the first week doing the 12 reps (in terms of weight used), due to lactic acid buildup, which the body will adapt to in the following weeks.

The evolutionary approach has less shockvalue, more gradual adaption, but you can do the 12 reps with more weight.

So, both appraoaches generate intensity, wich is more important:

- weight?
- shockvalue?

in other words:

evolution or revolution?

 

[MOD]

...............................

the key is progressive resistance. take a look at HST. www.hsnhst.com

 

[casualbb]

Amen to that. Much of the success of Needsize's 5x5 plan can be attributed to the progression in weight, although it would be much aided by training bodyparts more frequently.

-casualbb

 

[T-Rage]

There is also the 2 for 2 rule. It states that if you are doing 3 sets of 8 in workout 1 then in workout 2 still do 8 for the first two sets (even if you can get more) and the in the last set try for as many as you can. If you can get an extra 2 reps in the last set of an exercise for two workouts in a row then increase the weight for the next workout by a small fraction.

Bench Example

Workout 1
190 - 8
190 - 8
190 - 7

Workout 2
190 - 8
190 - 8
190 - 10

Workout 3
190 - 8
190 - 8
190 - 11

Workout 4
Increase the weight to 195 or 200 and start over.

 

[casualbb]

T-Rage: Unfortunately, past a certain number of reps (usually 4-5) the time under tension isn't nearly as important as the actual weight itself. Adding a couple more reps on the last set isn't gonna do much. You'd be better to progress the weight to 195 or 200 in the 2nd workout instead of the fourth.

-casualbb