Strength Weight Training: Anything and Everything II

Remove this Banner Ad

Alright, less than a month out from my move up the bush and being completely bereft of any actual powerlifting gym or equipment.
Been wanting to trial high(er) frequency for the compounds for ages but been a bit stubborn up until now as I do enjoy my conjugate.

Considering:
1) 6 days of alternating upper and lower using a DUP format (so a hypertrophy, strength & power day for each)
2) a repeated push/pull/leg divided into heavy/light
3) squatting errrday (probably rotating front squats, high bar and low bar)
4) going full Bulgarian and squatting in the am before coming back and benching in the pm (doing above for squats then incline, close grip & normal grip for bench)

Anyone got any experience with any of these?
I’m currently at about 6 hours in the gym a week atm which I’m going to split up (so essentially instead of 4x90min sessions I’m going to go to 6x60min or 12x30min for the Bulgarian layout).
 

Log in to remove this ad.

^ That's one hell of a lot of volume. If you're young and can recover properly it can work, but you're really going to have to monitor recovery/nutrition.
 
Mofra said:
^ That's one hell of a lot of volume. If you're young and can recover properly it can work, but you're really going to have to monitor recovery/nutrition.
Click to expand...

At worst(?) my weekly volume will be equal to what it is currently; just spread over more sessions.
ie 4 sessions @ 20 sets each (current) is less volume than my 6 sessions of 10-12 sets each (planned).
If I ended up squatting/benching every day it’ll be working up to a daily max, doing 2-3 back down sets, maybe some back raises then GTFO.
The main factor I’ll need to consider is that with the higher frequency a greater % of my working sets will end up being compound movements compared to what I’m used to.
 
The hands of stone said:
So im almost a month into this single set slow movement technique now .
This is how I've found it for me
  • far better for time , Im through sessions in 30 - 40 minutes but am absolutely spent
  • its improved my muscle control and connection .
  • lot less stressful on my joints , as such I'm recovering quicker from sessions

So its a tick for me. But its a hard habit to get used to you and if you dont exhaust and really press hard to failure its a waste .
So more margain for error I guess if your a bit off your game.
Im going to up weight next week so will see what that brings
Click to expand...
Another 3 weeks through on this .

Im finding its been a great move for me.
Far less gym time , but the sessions are far more intense .
3 sessions a week and I'm normally done in 20-25 minutes now. Absolutely wrecked too, so allowing more recovery.

It took adjusting but now can hit proper failure at first set , if unsure I get a drop set in . Its damn hard work .

Havent changed my diet at all , but have put on around 4kg in 8 weeks . I dont want to put anymore on from here . Results allround are great for me.

Have been getting comments from people but it has been suns out guns out here 😁
Well worth a go if anyone is a bit time poor .
Ive basically been following Jay Vincents program if interested
 
Glorfindel said:
Alright, less than a month out from my move up the bush and being completely bereft of any actual powerlifting gym or equipment.
Been wanting to trial high(er) frequency for the compounds for ages but been a bit stubborn up until now as I do enjoy my conjugate.

Considering:
1) 6 days of alternating upper and lower using a DUP format (so a hypertrophy, strength & power day for each)
2) a repeated push/pull/leg divided into heavy/light
3) squatting errrday (probably rotating front squats, high bar and low bar)
4) going full Bulgarian and squatting in the am before coming back and benching in the pm (doing above for squats then incline, close grip & normal grip for bench)

Anyone got any experience with any of these?
I’m currently at about 6 hours in the gym a week atm which I’m going to split up (so essentially instead of 4x90min sessions I’m going to go to 6x60min or 12x30min for the Bulgarian layout).
Click to expand...
Bruh, Thats a heap of volume! lad, Im about to start that as well

What volume of Squats? Weight? I find doing legs I need a days break. Like I'll do one deadlift session a week, Squat once, Saturday Ill do both but I wont be going anything close to absolute max,

I'll be going into volume starting monday with everything in tempo mode
Dead's 10x10x10 hitting about 3 RIR (reps in reserve) (45/1 hour)
Tuesday Bench (larsen press) (Same 10x10x10) (Plus basketball) (30/45m)
Wednesday Squats ( 45/1hr)
Rest thursday ("Rest") basketball
Friday Bench press (normie, 10x10x10) still tempo (45m)
Saturday Squats again but paused and probably 2 RIR with a heap of stuff like Bulgerian split squats (****ing gross) With two days rest of legs and some calf raises (hour/two hours) and Close grip Bench

Sunday absolutely Nothing

I make sure I dont do Squats/Deadlifts like 24 hours later. Arms are fine because they aren't as big of muscles (That really ****ing hurt me typing this)

I've just had a blow out with christmas, so Im going to start 5 days a week next week. But about 5 hours a week. last week I tried a new leg routine and it absolutely ****ing destroyed my legs, 2 days of Doms, Did again today and I feel it and its 9.45 and I was hoping to deadlift tomorrow. So a light session me thinks
 
Upgrayedd said:
Bruh, Thats a heap of volume! lad, Im about to start that as well

What volume of Squats? Weight? I find doing legs I need a days break. Like I'll do one deadlift session a week, Squat once, Saturday Ill do both but I wont be going anything close to absolute max,

I'll be going into volume starting monday with everything in tempo mode
Dead's 10x10x10 hitting about 3 RIR (reps in reserve) (45/1 hour)
Tuesday Bench (larsen press) (Same 10x10x10) (Plus basketball) (30/45m)
Wednesday Squats ( 45/1hr)
Rest thursday ("Rest") basketball
Friday Bench press (normie, 10x10x10) still tempo (45m)
Saturday Squats again but paused and probably 2 RIR with a heap of stuff like Bulgerian split squats (******* gross) With two days rest of legs and some calf raises (hour/two hours) and Close grip Bench

Sunday absolutely Nothing

I make sure I dont do Squats/Deadlifts like 24 hours later. Arms are fine because they aren't as big of muscles (That really ******* hurt me typing this)

I've just had a blow out with christmas, so Im going to start 5 days a week next week. But about 5 hours a week. last week I tried a new leg routine and it absolutely ******* destroyed my legs, 2 days of Doms, Did again today and I feel it and its 9.45 and I was hoping to deadlift tomorrow. So a light session me thinks
Click to expand...

It’s not as much volume as it looks on paper.
Have narrowed down my choices to either just alternating upper/lower or squatting every day.

If I end up going with alternating the (squat) week will look like:
D1 (hypertrophy) - 5x10 starting at 60% and add 2.5kg per week (I’ve had a goal of squatting 60kg x 100 for a while so might end up increasing reps instead of weight)
D2 (speed/power) - 5x5 at 70/80/85% over 3 weeks (then drop back down to 70% and repeat)
D3 (strength) - 3 sets @ 90% (1-2 RIR), 2 sets @ 95% (1-2 RIR) then a new 1rm (to set up the next cycle) over 3 weeks.
Probably just 4-5 sets of back raises and some sled pushes as accessories.

Squat every day I would rotate front squats, high bar and low bar during the week (so 2 sessions of each).
Just work up to a daily “max” then 2-3 back down sets at around 80%. I’d be looking at (roughly) 110kg, 130kg and 150kg as training maxes for each of the squats.

Re: leg recovery.
While I notice they feel worse(?) after than arms as well, research actually suggests they may recover faster (which to me makes sense from an evolutionary perspective as we run on our legs, and our arms were predominantly used for one off explosive movements aka throwing a spear).
 
Kram said:
After the first stint of a month, a break and now back in for a fortnight really starting to get noticbly stronger now
Click to expand...
Well done. Thats all the telltale signs of you knowing what your doing.

So as you probably read in the other thread, Ive started at a new gym. Timing was perfect in terms of finishing of a program, gym membership expiring , needing a "break" and PT's f**king me right off lol.

Past week, just getting used to a few new machines, so naturally Ive dropped the weight right down, where its "comfortable", enjoyable and until I get confident in a few new movement patterns. So in a sense there is a bit of deloading taking place for me, which I feel my body is enjoying. I mean FFS I must be one of the rare dumb f**ks that was squatting, RDL's and Traps on Xmas Day.:$ Then again the way I destroyed our Xmas Lunch then murdered the desert, I needed to.

Anyone new out there that is a newbie or relatively new, I will say this, its best to be proficient in using free weights, because if you happen to need to change gyms or train at home its the most easiest, comfortable and"portable" way to transfer a skill set from one gym to another seamlessly. Unless you have identical machines, there is always a small learning curve when using a new machine.
 
Mofra said:
^ That's one hell of a lot of volume. If you're young and can recover properly it can work, but you're really going to have to monitor recovery/nutrition.
Click to expand...

One thing I wish I knew the very time I picked up a weight was the importance of sleep, recovery, nutrition. Then again when youre 18-21, you have uni, girlfriend, parties, clubs and hanging out with mates. So naturally its pretty challenging to get decent sleep, physically rest and eat well.

If I had that time again, I would only go to the gym 3 times per week and only do full body.
 
Glorfindel said:
Click to expand...

Leg recovery is an interesting one - I try to do Mondays and Thursdays, but I also cycle to work twice per week which definitely inhibits recovery. During the periods of time last year where I'd WFH 5 days per week, I could go for a recovery jog on leg day and feel fine but now with a Monday session and riding Wednesday, I have to go much lighter on Thursday.
 
Sleep is definitely something I should try for but when I currently do this:
5-6am - walk
6am - 3:30/4pm - get ready for/go to work
4:30 - 7:30 - gym
7:30 - 9:00 - get home, dinner, TV, speak to the misso, etc.
9-10:30 - missus goes to bed, have me time doing whatever I want to do (play games, social media, etc)
11:00-5 - sleep

Feels like it would be hard to get more sleep without burning out as I’m constantly going.

Also - I’ve stockpiled creatine during the last 12 months but never used it because I’m trying to lose weight and I know it holds water so I’ve avoided it. Does the water weight gain subside after time using it, should I start using it? I’ve got 2kg of the shit.
 
GROTTO said:
One thing I wish I knew the very time I picked up a weight was the importance of sleep, recovery, nutrition. Then again when youre 18-21, you have uni, girlfriend, parties, clubs and hanging out with mates. So naturally its pretty challenging to get decent sleep, physically rest and eat well.

If I had that time again, I would only go to the gym 3 times per week and only do full body.
Click to expand...
My sleep is suffering lately. When i'm sleeping well, it is noticeable with my weight loss week to week as well. Definitely need to prioritise it more though!
 

(Log in to remove this ad.)

RU_ said:
Sleep is definitely something I should try for but when I currently do this:
5-6am - walk
6am - 3:30/4pm - get ready for/go to work
4:30 - 7:30 - gym
7:30 - 9:00 - get home, dinner, TV, speak to the misso, etc.
9-10:30 - missus goes to bed, have me time doing whatever I want to do (play games, social media, etc)
11:00-5 - sleep

Feels like it would be hard to get more sleep without burning out as I’m constantly going.

Also - I’ve stockpiled creatine during the last 12 months but never used it because I’m trying to lose weight and I know it holds water so I’ve avoided it. Does the water weight gain subside after time using it, should I start using it? I’ve got 2kg of the s**t.
Click to expand...

Are you trying to lose weight for some sort of comp or just body fat? No real reason to avoid using creatine if its the latter. The extra water weight will remain as long as you are using creatine
 
Jugada said:
Are you trying to lose weight for some sort of comp or just body fat? No real reason to avoid using creatine if its the latter. The extra water weight will remain as long as you are using creatine
Click to expand...
Bit of both, last 2 comp preps I’ve cut from 120kg to 110kgish and then water cut 5kg for comp, immediately after comp I’ve shot back up to 120kg, this time I’ve kept it under control and I’m hovering between 110kg - 112kg and trying to convince myself to go hard again for a few weeks to drop to 107ish. 107 would be a comfortable water cut, if I can’t be bothered to drop the final 2kg. Next comp is May 7th.
 
RU_ said:
Also - I’ve stockpiled creatine during the last 12 months but never used it because I’m trying to lose weight and I know it holds water so I’ve avoided it. Does the water weight gain subside after time using it, should I start using it? I’ve got 2kg of the s**t.
Click to expand...
Please tag me when you begin, exactly same scenario as yourself, stockpiled for 12 months too (Black Friday) and avoided beginning it just yet, due to the water weight gain. While I realize its "only water", I want to be 100% sure rather than "fat" gain.

IIRC you only really gain about 2-3kgs of water weight, max. Could be wrong here.
 
Pugz89 said:
My sleep is suffering lately. When i'm sleeping well, it is noticeable with my weight loss week to week as well. Definitely need to prioritise it more though!
Click to expand...
Prioritizing your sleep, will see every facet of your life improve, be it energy during the day, weight training, recovery, ability to work etc etc.

I have night time ritual I go though to ensure a good nights sleep. Its not perfect, but it helps a lot.

I cant believe I used to function on less than 6 hours a night so easily.
 
GROTTO said:
Please tag me when you begin, exactly same scenario as yourself, stockpiled for 12 months too (Black Friday) and avoided beginning it just yet, due to the water weight gain. While I realize its "only water", I want to be 100% sure rather than "fat" gain.

IIRC you only really gain about 2-3kgs of water weight, max. Could be wrong here.
Click to expand...
Will just have to keep track of how much water weight I gain so I know roughly how much I really weigh, assuming I can stop creatine for 3-4 days and I’ll lose the water weight.
 
GROTTO said:
Please tag me when you begin, exactly same scenario as yourself, stockpiled for 12 months too (Black Friday) and avoided beginning it just yet, due to the water weight gain. While I realize its "only water", I want to be 100% sure rather than "fat" gain.

IIRC you only really gain about 2-3kgs of water weight, max. Could be wrong here.
Click to expand...

While I suspect it’s probably more of a % of body weight rather than a hard figure (ie the bigger you are the more water weight you will gain), this study had 0.9L (so 1kg) of water gain attributed to creatine. Although it included both men and women, and I can’t see any statistic breakdown between the 2 so take that figure with a fairly large grain of salt.

Creatine Supplementation Increases Total Body Water Without Altering Fluid Distribution - PMC

To examine the effects of oral creatine (Cr) monohydrate supplementation on muscle Cr concentration, body mass, and total body water (TBW), extracellular water (ECW), and intracellular water (ICW) volumes. After an overnight fast, urinary Cr and ...
www.ncbi.nlm.nih.gov www.ncbi.nlm.nih.gov
 
It's crazy how important sleep is but it's often the most overlooked thing. If I have a shit night sleep after a big night on the piss it'll rock me for 4 plus days these days. Not sure if anyone else has a Garmin on here but it's funny even after 3 or 4 beers the sleep tracker judges the **** outta you and says you had a poor sleep, obviously any activity tracking isn't meant to be taken as complete gospel but it's interesting to see and you can feel it.

Anyway, been trying to not forget to squat/dead barefoot these days. And man does it make such a difference. I wear orthotics in my shoes usually so that must put it all off, but yeah. Much stronger.
 
offtherails9 said:
It's crazy how important sleep is but it's often the most overlooked thing. If I have a s**t night sleep after a big night on the piss it'll rock me for 4 plus days these days. Not sure if anyone else has a Garmin on here but it's funny even after 3 or 4 beers the sleep tracker judges the * outta you and says you had a poor sleep, obviously any activity tracking isn't meant to be taken as complete gospel but it's interesting to see and you can feel it.

Anyway, been trying to not forget to squat/dead barefoot these days. And man does it make such a difference. I wear orthotics in my shoes usually so that must put it all off, but yeah. Much stronger.
Click to expand...

I have always done squats without shoes. Utilizes the tiny muscles in your feet which in turn neutralizes a better workout on the legs. I try to alternate my foot position from time to time. If you are tall, it is a bit more difficult.

Fully agree on sleep by the way.
I think the next 50 years are going to be remarkable when it comes to the science of the brain. The whole consciousness debate and the implications of what it all means.
 
offtherails9 said:
Not sure if anyone else has a Garmin on here but it's funny even after 3 or 4 beers the sleep tracker judges the * outta you and says you had a poor sleep, obviously any activity tracking isn't meant to be taken as complete gospel but it's interesting to see and you can feel it.
Click to expand...

The bit that jumps out at me from my Garmin is my resting HR while I sleep. It will jump anywhere up to 10 bpm higher on any night where I have a few beers.
 
offtherails9 said:
There's been a few nights where I'll have a real big one (not just drinking) and the watch doesn't even acknowledge that I've slept lol.
Click to expand...
Thats why I dont wear it to bed, if I wake up feeling good, thats all I need to know.

I dont need to add any more anxiety to my life each night when I go to sleep that I might not have recorded a good nights sleep.
 

Remove this Banner Ad

Strength Weight Training: Anything and Everything II

Similar threads

Wormkilla
What’s your weekly training schedule look like?
2 3 4
Replies
85
Views
6K
Piggy Smalls
Piggy Smalls

Remove this Banner Ad

Back
Top