Author Topic: Training switch (Read 1792 times)

mesmorph78 · « **on:** May 04, 2011, 04:33:04 PM »

Ive been thinking to switch my routine from what it is now which is heavy and hard always for reps
to moderate
one week moderate weights 15 reps 70% of my max or 15
one weak heavy 8 reps and no higher 3 sets per exercise
this is for arms in particular
anybody else trains like this
pros? cons?

Coach is Back! · « **Reply #1 on:** May 04, 2011, 04:50:54 PM »

Yes, its called deloading, we do it once a week.

mesmorph78 · « **Reply #2 on:** May 04, 2011, 04:53:25 PM »

do you think it stimulates growth?

Brocty · « **Reply #3 on:** May 04, 2011, 04:58:54 PM »

Bring your gear down to a cruise level, deload for a few weeks

Then bang, full on with the tren, Eq, dbol and high dose test again. Freshens the receptors up a bit and rests the body. Make sure to train with very high intensity/failure on the reload phase. I like 8 weeks on/2 weeks off..reload/deload that is

#1 Klaus fan · « **Reply #4 on:** May 04, 2011, 05:00:50 PM »

He will shrivel down in a week if he drops the juice levels.

tbombz · « **Reply #5 on:** May 04, 2011, 05:01:48 PM »

ya i think its very smart to train both the low reps and also do higher reps with lots of squeezing too.

right now im in a light weight squeezing phase and my muscles are responding nice. while the weights are lightened up on some exercises, the form is made extremely strict which makes the weight feel much heavier since theres less involvement from other muscles. i do focus on progressive overload during this phase, making sure to incorporate some heavier work as well, but always keeping it moderate and away from failure when doing so.

in both phases, always far away from failue. 4-8 sets per body part, each muscle getting hit every 3rd or sometimes 4th day.

when it comes to periodizing the light/heavy workouts i am still figuring it out. i just do what feels right. right now im responding well to the squeezing so ill keep doing it. when it slows down ill switch back to heavy. i dont lose strength during the light weight phase i just dont gain much in terms of immediate 1rm potential. once i switch back to heavy the increased muscle volume will result in a spurt in strength after the muscle gets conditioned back into strenght mode however.

you could probably just do one hevay workout, then one light workout, and back and forth repeatedly.. but idk. seems to me a better idea to stick with one then do the other for now. but maybe as a way to further periodize i could try switching to that kind of method after a while.

tbombz · « **Reply #6 on:** May 04, 2011, 05:03:55 PM »

thats the official workouts.

i do lots of work at home with very light weight on a daily basis. well, i just started doing it. it is working great. just lots of pump sets, staying shy of failure, squeezing, and lots of flexing in between sets. its a way to pass the time at home when youve got nothing to do. way better than watching t.v. most of the time IMO

Brocty · « **Reply #7 on:** May 04, 2011, 05:04:31 PM »

Quote from: #1 Klaus fan on May 04, 2011, 05:00:50 PM

He will shrivel down in a week if he drops the juice levels.

ummmmmm NO

Cleanest Natural · « **Reply #8 on:** May 04, 2011, 05:06:11 PM »

tbombz: would you let w8m8 fuck you in the ass with this monster?

#1 Klaus fan · « **Reply #9 on:** May 04, 2011, 05:12:01 PM »

Quote from: Brocty on May 04, 2011, 05:04:31 PM

ummmmmm NO

He = all drugs, so yes.

tendonitis · « **Reply #10 on:** May 04, 2011, 05:15:16 PM »

here's something new you can try--add a leg day

#1 Klaus fan · « **Reply #11 on:** May 04, 2011, 05:21:17 PM »

Quote from: tendonitis on May 04, 2011, 05:15:16 PM

here's something new you can try--add a leg day

And something new still, stop lying.

mesmorph78 · « **Reply #12 on:** May 04, 2011, 05:23:29 PM »

Quote from: tbombz on May 04, 2011, 05:01:48 PM

ya i think its very smart to train both the low reps and also do higher reps with lots of squeezing too.

right now im in a light weight squeezing phase and my muscles are responding nice. while the weights are lightened up on some exercises, the form is made extremely strict which makes the weight feel much heavier since theres less involvement from other muscles. i do focus on progressive overload during this phase, making sure to incorporate some heavier work as well, but always keeping it moderate and away from failure when doing so.

in both phases, always far away from failue. 4-8 sets per body part, each muscle getting hit every 3rd or sometimes 4th day.

when it comes to periodizing the light/heavy workouts i am still figuring it out. i just do what feels right. right now im responding well to the squeezing so ill keep doing it. when it slows down ill switch back to heavy. i dont lose strength during the light weight phase i just dont gain much in terms of immediate 1rm potential. once i switch back to heavy the increased muscle volume will result in a spurt in strength after the muscle gets conditioned back into strenght mode however.

you could probably just do one heavy workout, then one light workout, and back and forth repeatedly.. but idk. seems to me a better idea to stick with one then do the other for now. but maybe as a way to further periodize i could try switching to that kind of method after a while.

i find it hard to train light... partially because maybe i dont really max out any way eg

i row 315 for 10.... no problem its heavy weight but not the MAX i could row but i know if i go a lot heavier ill completley lose the form....to be fair .. the reason Im thinking of changing my way of training is its getting rough on the joints... and this question is mainly for arms which Im trying to improve ... you may have diff genetics to me bombz light light weight does nothing for me at all nothing so do you use it for your cutting phase

@ tendonitis I did legs today moderate everything 15 reps
up to 315 on squats
and kept it light on the legpress
up to 8 plates a side
no less than 15 reps on everything hams too
calves 20 reps

thx for your input

tbombz · « **Reply #13 on:** May 04, 2011, 06:21:30 PM »

Quote from: mesmorph78 on May 04, 2011, 05:23:29 PM

i find it hard to train light... partially because maybe i dont really max out any way eg

i row 315 for 10.... no problem its heavy weight but not the MAX i could row but i know if i go a lot heavier ill completley lose the form....to be fair .. the reason Im thinking of changing my way of training is its getting rough on the joints... and this question is mainly for arms which Im trying to improve ... you may have diff genetics to me bombz light light weight does nothing for me at all nothing so do you use it for your cutting phase

i was doing bb rows 315 for sets of 10 just before i switched over to this phase of lighter weight and stricter form. i was using strict form with 315 on the rows, but thats a compound movement that involves a ton of muscles.. so im doing different back exercises that emphasize the lats in ways that allow me to isolate maximally and get as strong a contraction as possible at the same time too.

i wouldnt train this way all the time. eventually ill platue. probably within a couple months. because my strength wont have increased enough. at that point i will go back to strength training, while still using good form, and focus on getting stronger. once progress slows switch it back to the light weights.

mesmorph78 · « **Reply #14 on:** May 04, 2011, 07:14:35 PM »

so far I ve been working just going moderate on arms .. felt good
other body parts like back chest delts it would be a waste for my body type i think Ill see how it goes ...

shiftedShapes · « **Reply #15 on:** May 04, 2011, 07:36:44 PM »

Quote from: mesmorph78 on May 04, 2011, 05:23:29 PM

i find it hard to train light... partially because maybe i dont really max out any way eg

i row 315 for 10.... no problem its heavy weight but not the MAX i could row but i know if i go a lot heavier ill completley lose the form....to be fair .. the reason Im thinking of changing my way of training is its getting rough on the joints... and this question is mainly for arms which Im trying to improve ... you may have diff genetics to me bombz light light weight does nothing for me at all nothing so do you use it for your cutting phase

@ tendonitis I did legs today moderate everything 15 reps
up to 315 on squats
and kept it light on the legpress
up to 8 plates a side
no less than 15 reps on everything hams too
calves 20 reps

thx for your input

If you have trouble training light, take all of the momentum out of your movements, do everything with total range of motion, and use no body English just focus on squeezing the targeted muscles. I guarantee that if you go for sets of 12 and allow no rest pause that you will have to use some very light weights (at least by your standards).

On this type of program I have made some visible improvements and eliminated all of my nagging injuries.

wes · « **Reply #16 on:** May 04, 2011, 07:38:27 PM »

Periodization works......can`t go heavy all the time for various reasons.

TacoBell · « **Reply #17 on:** May 04, 2011, 07:45:16 PM »

Meso arent you concerned you will no longer be the mean mugging hardcore all business gym goer that we all look up to? What if the local gym enthusiast perceives you to be 'slacking', and tries to have a conversation with you between sets? He won't know that youre mr unapproachable super training badass. Will you still growl at him and throw a 25lb plate at his head, even though he didnt know how hardcore you really are?

#1 Klaus fan · « **Reply #18 on:** May 04, 2011, 07:49:28 PM »

Quote from: wes on May 04, 2011, 07:38:27 PM

Periodization works......can`t go heavy all the time for various reasons.

Except mes can. He's on...stuff that...allows it.

mesmorph78 · « **Reply #19 on:** May 04, 2011, 08:29:43 PM »

Quote from: wes on May 04, 2011, 07:38:27 PM

Periodization works......can`t go heavy all the time for various reasons.

joints are starting to tell elbow and knee joints....

mesmorph78 · « **Reply #20 on:** May 04, 2011, 08:33:10 PM »

Quote from: TacoBell on May 04, 2011, 07:45:16 PM

Meso arent you concerned you will no longer be the mean mugging hardcore all business gym goer that we all look up to? What if the local gym enthusiast perceives you to be 'slacking', and tries to have a conversation with you between sets? He won't know that youre mr unapproachable super training badass. Will you still growl at him and throw a 25lb plate at his head, even though he didnt know how hardcore you really are?

funny.. im not like that actually ive stoped my session to give info .. heck one of my current training partners... small guy bceame my partner after stopped me after my session asked me how for info i stayed back an hr and trained with him .... all over again... im very passionate about working out and will help out if the person is genuinley interested and willing to work hard

mesmorph78 · « **Reply #21 on:** May 04, 2011, 08:36:38 PM »

Quote from: shiftedShapes on May 04, 2011, 07:36:44 PM

If you have trouble training light, take all of the momentum out of your movements, do everything with total range of motion, and use no body English just focus on squeezing the targeted muscles. I guarantee that if you go for sets of 12 and allow no rest pause that you will have to use some very light weights (at least by your standards).

On this type of program I have made some visible improvements and eliminated all of my nagging injuries.

very interesting point.. im not a sloppy trainer at all by any standard, but one could make an excersise harder bby being close to picture perfect form by tweaking certain things like doing side laterals seated with the back of the bench 90%... intersting point ill throw that in on moderate week

shiftedShapes · « **Reply #22 on:** May 04, 2011, 10:14:08 PM »

Quote from: mesmorph78 on May 04, 2011, 08:36:38 PM

very interesting point.. im not a sloppy trainer at all by any standard, but one could make an excersise harder bby being close to picture perfect form by tweaking certain things like doing side laterals seated with the back of the bench 90%... intersting point ill throw that in on moderate week

yep a lot of tweaks can be made to make form harder. Like on side laterals you can keep the arms completely straight, keep them fully to the side instead of creeping inward like a front raise, or even do a full 180 degree range of motion to straight overhead instead of the standard 90 to horizontal.

In my experience doing things like this to allow for greater muscle stimulation with less weight also means less strain on the joints.