I’ll try to explain (it gets a bit long-winded).MrCheese wrote:Why is it you dont max out every week? I've been working on deads, and I am maxing at 100 kg at the moment, doing that once a week.
This is “heavyâ€
training routine
Moderators: Boss Man, cassiegose
Cheers for that, much appreciated, learned alot. Thats something I have never tried, when the New Year celebrations have finished I will try a light/heavy program. I am 21 yrs old so, like your experience shud be ok without a medium week till I get older. I have always done max every week, so will be a change thats for sure.
here's mine in more detail...
week 1
- learning new movements, getting acclimatised to them etc with a medium set/rep scheme and find the right wts for the next 2 weeks
week 2
- now that new movements are practised and the correct wt is found then the volume is dropped but wt is increased from last week and also setting you up for a big week next week
week 3
- volume and intensity is higher then week 1 and can be a tiring week but it's personal best/max out type week so hit it hard as you've got an easy week next week to recover
week 4
- volume and intensity is decreased to about 60% of week 3 where i'll often work the sessions out into circuits to get a metabolic training effect while keeping everything low like it needs to be
much the same as packard but i break up weeks more so then sessions during the same week
i'll max"right" out at the end of each program which is 12 - 16 weeks long but i'll set new pr's for exercise variations during the program (none of these are regular deadlifts, they'll be varitions of them and squats etc)
week 1
- learning new movements, getting acclimatised to them etc with a medium set/rep scheme and find the right wts for the next 2 weeks
week 2
- now that new movements are practised and the correct wt is found then the volume is dropped but wt is increased from last week and also setting you up for a big week next week
week 3
- volume and intensity is higher then week 1 and can be a tiring week but it's personal best/max out type week so hit it hard as you've got an easy week next week to recover
week 4
- volume and intensity is decreased to about 60% of week 3 where i'll often work the sessions out into circuits to get a metabolic training effect while keeping everything low like it needs to be
much the same as packard but i break up weeks more so then sessions during the same week
i'll max"right" out at the end of each program which is 12 - 16 weeks long but i'll set new pr's for exercise variations during the program (none of these are regular deadlifts, they'll be varitions of them and squats etc)