Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Main Boards => Gossip & Opinions => Topic started by: benchmstr on December 26, 2018, 08:50:42 PM
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Anybody know of one? I have a buddy that wants to try something like this and isn’t willing to jump into powerlifting.
Anything I can find is RPE based
Bench
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Any true strength program is percentage based. S&C for sport, Powerlifting, Weightlifting is percentage based. I use with my athletes and with my high school athletes. That being said, conjugate
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Any true strength program is percentage based. S&C for sport, Powerlifting, Weightlifting is percentage based. I use with my athletes and with my high school athletes. That being said, conjugate
I use sheiko..I have for a while now..he won’t do that though
Bench
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In bodybuilding you always hear training to failure and pushing it to the ragged edge. No Olympic lifter does that. There is a time for a peak but the majority is building to that peak and training to failure isn't part of the equation until the end. Olympic lifters aren't squatting till they can't get another rep. It's all about cycles.
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The first 1/3's or 1/2's speak on old style Westside simple percentage training -
https://www.elitefts.com/coaching-logs/westside-training-from-the-90s/ .
https://www.elitefts.com/education/how-i-benched-500-pounds-as-a-teenager/ .
https://www.dragondoor.com/articles/the-evolution-of-westside-barbell-training/ .
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Old style percentage -
https://exrx.net/WeightTraining/Powerlifting/Linear . Very old school.
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Others that are popular, but you'll need to map them out -
https://www.powerliftingtowin.com/the-juggernaut-method/ .
http://www.powerliftingtowin.com/texas-method/ .
http://www.powerliftingtowin.com/candito-6-week-strength-program/ .
http://www.powerliftingtowin.com/base-building/ .
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Another thing you could do is just grab a generic decent power building / bulking program and just convert the rep ranges into percents of 1rm for him, if he likes that sort of thing. It would just take a few minutes -
The chart below shows what a number of reps translates into a percentage among most trainees -
Reps:
1 2 3 4 5 6 7 8 9 10 11 12 15
%1RM
Brzycki 100 95 90 88 86 83 80 78 76 75 72 70
Baechle 100 95 93 90 87 85 83 80 77 75 67 65
Remedios 100 92 90 87 85 82 75 70 65 60
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At my school, with my football players, I mostly adhere to the Prilepins method/chart for percentages.
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I use 5/3/1 (Wendler) for Bench, SQ, DL.
Then I do more of a power-bodybuilding routine after the big 5/3/1 lift is out of the way.
(5-8 reps).
Example:
Bench - 5/3/1
D-Bell Bench - 4 heavyish sets 5-8 reps
Decline Bench - 4 heavyish sets 5-8 reps
Incline Hammer Machine - 4 heavyish sets 5-8 reps
Lame cable Xovers 4 sets - high reps
Im pretty crippled right now (herniated disc's, tennis elbow, rotator issues, knee issues) so I just go and do light shit until I heal.
(Its driving me nuts too).
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Any true strength program is percentage based. S&C for sport, Powerlifting, Weightlifting is percentage based. I use with my athletes and with my high school athletes. That being said, conjugate
Percentages are just a means to try and get you working at a certain difficulty, RPE's can more times than not get you doing so more reliably. Also most aren't familiar enough with their own strengths, weaknesses and programming needs in general to successfully run conjugate style training