Workout Routine Question

[Slyder190]

I posted this on the PwerLiftinng Board, but no one replied. I have been stuck at my current weight size. I ordered Charles Poliquin's book, "Modern Trends in Strenght Training." I understand obviously that 5 sets and under is better for power and 6-12 is ideal for hypertrophy. I will go back and forth for 6 weeks at a time between powere/mass routines and see what happens. My question is, he says that for under 5 reps, many sets can be performed and that the more reps you do, the less overall sets you should do. How many sets is common for power routines? I've started doing 8 sets for body parts such as bi's and tri's and 9 for chest, 12 for back (not low back)...just to give you an idea. Any feeback is greatly appreciated.

 

[Slyder190]

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[Zyglamail]

You can stay at 5 reps or less and still get hypertrophy, you simply need to greatly reduce the rest between sets.

Here is what I have been doing for some compund movements latley.

2 sets at 90% of 1 rep max target reps is 5. Stop at 5 even if I can do more. 3-5 minute rest between sets. This primarily works strength by CNS stimulation and fiber recruitment.

After completing the 2 sets if you want hypertrophy then drop the weight to 80% of 1 rep max and shoot for 5 reps. rest 30-60 seconds and repeat until you cant get 5 reps. Once that happens your done.

The first thing that comes to mind is your overtraining. Unless you have the genetics of a top bodybuilder there is no way you can do the sets they do. Additionally you need to cycle intensity, or you body will do it for you. This can be done by dropping the workout weight and working back up over a few weeks or so to your old high and beyond. Many powerlifters cycle intensity and will plan it so the peak, or the point when they should surpase their old high, coinsides with a competition.

 

[Slyder190]

So too many sets?

Once again Zyg comes through. I trust you read what I wrote about what Poliquin syas. Not that I take his word as golden, just stating. so how many would you recomend? I can't believe no else has any input, just because I can't believe no one else trauns this way ever.

 

[Zyglamail]

Re: So too many sets?

Once again Zyg comes through. I trust you read what I wrote about what Poliquin syas. Not that I take his word as golden, just stating. so how many would you recomend? I can't believe no else has any input, just because I can't believe no one else trauns this way ever.

Well, when staying under 5 reps you can do a lot more sets without the systemic depeletion of ATP and such which can make recover much more dificult. I would say for now concentrate on compound movements. You wont need to do 3-4 exercises per body part if you are hitting them hard as I described. For example, my last chest day I did bumbell bench at 2 sets 90% and then 80% until I couldnt get 5 reps, think it was 5 more sets, but with the 30 second rest your done in no time. Then I did close grip bench same way for tri's and I was out of there. Doesnt sound like much but im comming off cycle so easing back in volume and even though im comming off cycle, both of those lifts were up significatly this week over last.

 

[Slyder190]

Question

On the 80% af your max, were you able to get more than 5 reps if you wanted, but terminated the set then? The book also mentions such a style, saying that you terminate the exercise on rep regardless of whether or not you can do more, repeating this until you can't get 5.

 

[Zyglamail]

A lot of strength athletes dont trail to failure, it programs the mind in a way that fialure is oK and in their sport it is not. For the first couple sets I could do more than 5 but it quickly catches up to you, especially if only resting 30 seconds. Right now i usually get 4-6 sets at 80%