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  • Some insight about programming

    Hello guys, I've been reading a couple of your articles and watch your series about programming. This made me understand the reasoning behind your templates and it's been an awesome experience learning this stuff. However, I've found some points that I still dont understand that much.

    .In the case of the Repeated Bout Effect, if this applies to similar movements (like high bar squats with low bar squats) , then really the only thing that we can do besides changing close variables (and still be specific to powerlifting) is changing the rep ranges and volume right? Is this why you increase volume every other week on the secondary movements in the developmental phases of the 12 week program for example?

    .This leads to my number two question, which implies the rep ranges used. Is there some explanation behind the 5's for the competition, 4's for sup and 10's /9's for accesories in the first phases? Correct me if I'm wrong but I suppose that the further you are from the competition, the more you benefit from higher rep ranges due to the more volume you can accumulate and thus more hypetrophy (which later can be used for more force production).

    .My last question would be that to keep driving progress in future re runs of the 12 week, would the rep ranges need to be changed in your opinion? Or just perhaps the excercise selection and length of the phases? (More volume weeks perhaps)

    I know this is a lot to answer but I would really appretiate it (or maybe take it to discuss in a future video)

    Thanks!

  • #2
    Originally posted by Ricky92 View Post
    Hello guys, I've been reading a couple of your articles and watch your series about programming. This made me understand the reasoning behind your templates and it's been an awesome experience learning this stuff. However, I've found some points that I still dont understand that much.

    .In the case of the Repeated Bout Effect, if this applies to similar movements (like high bar squats with low bar squats) , then really the only thing that we can do besides changing close variables (and still be specific to powerlifting) is changing the rep ranges and volume right? Is this why you increase volume every other week on the secondary movements in the developmental phases of the 12 week program for example?
    We are trying to drive progressive overload via increased stress and this is one way to do this.

    Originally posted by Ricky92 View Post
    .This leads to my number two question, which implies the rep ranges used. Is there some explanation behind the 5's for the competition, 4's for sup and 10's /9's for accesories in the first phases?
    What do you mean?

    Originally posted by Ricky92 View Post
    Correct me if I'm wrong but I suppose that the further you are from the competition, the more you benefit from higher rep ranges due to the more volume you can accumulate and thus more hypetrophy (which later can be used for more force production).
    If your competition is a PL meet, the benefit of higher reps per set is relegated to muscle CSA improvements- though that can also be generated by increases in volume. Conversely, only doing higher reps selects for different adaptations performance-wise than lower, more specific rep ranges. These include voluntary activation, stiffness properties, skill, coordination, etc. and these cannot be trained via higher reps.


    Originally posted by Ricky92 View Post
    .My last question would be that to keep driving progress in future re runs of the 12 week, would the rep ranges need to be changed in your opinion? Or just perhaps the excercise selection and length of the phases? (More volume weeks perhaps)
    Depends on the individual situation. Either or both (or neither) might be appropriate.


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