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Dapre

0ni

0ni

Registered Rustler
Daily Adjustable Progressive Resistance Exercise
I did this for a while last year on my squats and it netted me about 10kg on my squat I seem to remember. This was back when I was squatting daily and got bored of endless singles and felt I needed a bit more volume.

Start off with a 6RM or predicted 6RM. This weight is now your training max. It starts of with:
10x50%, 6x75%, 100% for as many reps as possible. So that's 3 sets.

The weight used for the 4th set depends on how many reps you got in the third. 8 or more reps, add 5kg. 4 or less means subtracting 5kg. 5-7 reps you keep the weight the same. The 4th set is repped out like the 3rd. I'd keep a rep in the tank on the 3rd and 4th sets if you're doing this workout 5 or more times a week! I didn't bother though!

The reps you complete on the 4th set determine your training max for the next session. Like the 4th set you add 5kg for 8 or more reps and subtract 5kg if you fail to get 5 reps. 5-7 reps the training max remains the same.

Great fun if you want a change of pace!
 
Fair nuff.. In all seriousness. Seems like its a routine/technique that could be used to shock any muscle..

Worth a look in as opposed to standard drop sets or pyramiding. Probably not sustainable long term, but could be used to break up the standard routine for a couple/few weeks in succession.
 
Test-E said:
Fair nuff.. In all seriousness. Seems like its a routine/technique that could be used to shock any muscle..

Worth a look in as opposed to standard drop sets or pyramiding. Probably not sustainable long term, but could be used to break up the standard routine for a couple/few weeks in succession.
Click to expand...

This is my opinion on the subject. You will see two main contrasts in training. HIT style intensity and say Arnold's high volume training. Most people think "hey, both works, why not settle for a happy medium?" and they shoot for something in the middle. That's well and good, but typically in my experience and looking at other people's training yields very poor results.

I think it's better to shift from both sides occasionally, moving to different extremes with the average being in the middle, rather than shooting for the middle ground itself. I think this would make a great 8 week break from anyone's training really and doing it every day will yield a different enough stimulus from workout to workout to give great results. Then move onto something else. I find splitting my training into 4 week blocks works best *for me*. Every 4 weeks I'm doing something different. Not radically different, I'm not "program hopping" but I'll scale frequency, volume and intensity to different extremes in each block
 
0ni said:
Daily Adjustable Progressive Resistance Exercise
I did this for a while last year on my squats and it netted me about 10kg on my squat I seem to remember. This was back when I was squatting daily and got bored of endless singles and felt I needed a bit more volume.

Start off with a 6RM or predicted 6RM. This weight is now your training max. It starts of with:
10x50%, 6x75%, 100% for as many reps as possible. So that's 3 sets.

The weight used for the 4th set depends on how many reps you got in the third. 8 or more reps, add 5kg. 4 or less means subtracting 5kg. 5-7 reps you keep the weight the same. The 4th set is repped out like the 3rd. I'd keep a rep in the tank on the 3rd and 4th sets if you're doing this workout 5 or more times a week! I didn't bother though!

The reps you complete on the 4th set determine your training max for the next session. Like the 4th set you add 5kg for 8 or more reps and subtract 5kg if you fail to get 5 reps. 5-7 reps the training max remains the same.

Great fun if you want a change of pace!
Click to expand...
Put simply, this is progressive resistance, is old as dirt and has been done since Milo lifted his first calf.
 
Although I think a 5kg jump in weight is too much, a couple of kilos at most so you can milk it for all it's worth.
 
Darkoz said:
Put simply, this is progressive resistance, is old as dirt and has been done since Milo lifted his first calf.
Click to expand...

Milo did anything he could do to win Greek festivals.

Was known to try Wendler, sheiko and every other system now known to man. it was just that it took several thousand years for others to catch on.
 
Personally I think "milking" linear gains is a fast track to mediocrity.
I prefer to charge head first into the training cycle and plan it so that I am always hitting some sort of PB whether it's a rep PB, the most I've done after a certain amount of volume, volume itself or other exercises.

Next training cycle I start off with 2 weeks of high bar squats deep no belt followed up by paused squats. I hit them hard for high volume then add a belt and lower the bar position for the next two weeks to continue progress still going nuts on the volume. Then I'll add wraps for two weeks lowering the reps and doubling the sets then taper off the volume for the final two weeks hitting 1-3RMs

This ensures continual progress without pointlessly hitting a wall, deloading then hitting the same wall again until I get a pathetic PB
 
0ni said:
Personally I think "milking" linear gains is a fast track to mediocrity........
Click to expand...
My apologies for not explaining myself well enough, I didn't mention linear progression in my post but rather I was talking about progressive resistance which is the subject of this thread I believe.

But since you've mentioned linear progression, is there such a thing really? I mean like most things in life, including lifting, we make progress then have setbacks, 2 steps forward 1 step back so to speak.
So you see it never really is progression in a linear fashion at all.
 
Darkoz said:
My apologies for not explaining myself well enough, I didn't mention linear progression in my post but rather I was talking about progressive resistance which is the subject of this thread I believe.

But since you've mentioned linear progression, is there such a thing really? I mean like most things in life, including lifting, we make progress then have setbacks, 2 steps forward 1 step back so to speak.
So you see it never really is progression in a linear fashion at all.
Click to expand...

I think you're mixing up actual progress and planned progression there...
 
Exactly Darkoz which is why I prefer the autoregulation route like I posted about in the original post
Just do what you can do on the day. If SOMETHING is increasing then the weight on the bar will go up. Maybe not immediately but the general trend is up.
 
Man I remember now, it was shortly after I did this that I came up with the template for my "program".

My work was set up so that I had 3 very hard days at the office and two out on the road that were very relaxed. I could pick and choose how I organised these how I pleased.
I started noticing that some days (the days on the road) I could train when I felt like it and not either in the morning with no meals in me or in the evening after 5pm worn out. These days magically became "PB days" because I was more refreshed with the simple menial tasks of unplugging some dipshits router and plugging it back in again or simple server installations in businesses. Then I started anchoring these days, going easier on the other days so that I could open the taps on the PB days. I wouldn't always PB obviously but would be very aggressive with the workloads, volume and back off sets occasionally even getting psyched up to hit bigger lifts. If I had a bad day the next day because of this it didn't matter, I was coming in the next day anyway.

Eventually I built things around how I would feel on each day and assign more "fun" lifts to shitty days and the bigger lifts to the days I'd be refreshed and tailored the assistance around that. In my mind this is how a program should be built, because you arrived at it by figuring it out yourself actually training instead of trying to organise it all from a managers top-down perspective
 
I tried the RPE version of autoregulation and found it was terrible for me.

Trying to work out when you are at 7-8 RPE is a pain in the arse.

The soft type people will pussy out early. The driven type people will just keep going all day.

I think it would work well with a coach though.


I like this type of autoregulation in the first post better.
 
Bazza20 said:
I tried the RPE version of autoregulation and found it was terrible for me.

Trying to work out when you are at 7-8 RPE is a pain in the arse.

The soft type people will pussy out early. The driven type people will just keep going all day.

I think it would work well with a coach though.


I like this type of autoregulation in the first post better.
Click to expand...

Why didn't you just up the RPE to a 9 or 10 if you find you get better progressing grinding the last rep out a bit?
I do better with 9RPE as well
 
0ni said:
Why didn't you just up the RPE to a 9 or 10 if you find you get better progressing grinding the last rep out a bit?
I do better with 9RPE as well
Click to expand...

That wasn't the issue. It was just too hard to truly differentiate between 7,8 or 9. I didn't like ambiguous numbers being plucked out my arse determining when I finish an exercise.
 
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