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  #21  
Unread 10-11-2010, 09:35 PM
tiwas tiwas is offline
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Isn't that what he was working with with his RYP program, extending from Bryan's HST?
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  #22  
Unread 10-11-2010, 10:19 PM
AnatolyR AnatolyR is offline
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Quote:
Originally Posted by mrlakramondas View Post
I also remember blade mentioning that there is research (komi and/or häkkinen?) showing that for advanced lifters the contrast of heavy and light(er) training is beneficial for growth.
Yeap, I remember
In "How much variety needed" thread
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  #23  
Unread 10-11-2010, 10:21 PM
AnatolyR AnatolyR is offline
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Quote:
Originally Posted by tiwas View Post
Isn't that what he was working with with his RYP program, extending from Bryan's HST?
Can you point me to that program reference(I mean RYP)?
I can't find a thing on the net
Thanks
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  #24  
Unread 10-11-2010, 11:31 PM
tiwas tiwas is offline
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I have no idea if it's actually even translated. Check out the jalla version at https://www.tn.no/drivkraft/artikler...tential-ver-20
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  #25  
Unread 10-12-2010, 08:32 AM
Blade Blade is offline
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No no, don't even look at that program. The original RYP I wrote 6 years ago, the version they released now is nothing special.

Read my site if you want information, but I tend to keep the newest stuff to my clients for a while, then I release it in article format.

There are good reasons for varying rep ranges from workout to workout, there are also good reasons to include both heavy+light in one workout. Just like Lyle said. If you lift heavy in every workout and use a 2-3x/week frequency for a muscle group it might be too much, so I will vary between lower and higher rep ranges or even low, medium, high etc.

What you choose to do depends on frequency and volume within the chosen split, as well as individual response.

Last edited by Blade : 10-12-2010 at 08:35 AM.
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  #26  
Unread 10-12-2010, 09:22 AM
tiwas tiwas is offline
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Hey Blade! Are you still living in the outskirts? What would it take to persuade you to have a look at your secret records?
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  #27  
Unread 10-12-2010, 09:42 AM
eat the rich eat the rich is offline
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Quote:
Originally Posted by AnatolyR
So, is there a logic in separating different stimulus by workouts(Layne Norton split or DUP) instead of using both in one(your bulking routine)?
Or even separate them by periods: 3-4 weeks of volume, followed by 3-4 weeks intensity?
Thanks

yes there can be as you get stronger and you simply can't do two all out heavy workouts per week.


The idea of a pendulum with two extremes - one heavy power grinding type, the oher light fast conditioning type is a very goood one and is the basis of Pavels Return iogf the kettlebell.

He advocates two week blocks and I think this is good - long enough to get an effect, short enough not to get ground into dust or lose the effect of the previous block.

A very interesting way to train.

Trouble with longer blocks is you lose the ability of previous blocks, but that can be overcome by doing a bit of power work in a conditioning block and vice versa. Each block contains all abilities you wish to develop, but is biased towards one.

As for not being able to train heavy twice a week, I think that is plain wrong.

You can train yourself into the dust, same movement every day if you are willing to deload at some point.

Loading and recovery is not always about one session plus rest, you can load over various sessions.

Squat various times per week is a very popular one.

Squat to a max single (not all out, but pretty close) every day if you wish, as long as you do it for a limited amount of time and have a deload, it should work.

Two weeks squatting and OHP plus a week or two kettlebell, rinse and repeat, is a plan. One of many.

Three, two or one week/s heavy plus one or two weeks light is a very good approach.
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  #28  
Unread 10-12-2010, 10:46 AM
Champalex Champalex is offline
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how about training 6 days a week upper lower


upper medium (hypertrophy)
lower medium

upper light (metabolic)
lower light

upper heavy (maximum strength)
lower heavy

rest


add a certain % of weight when you reach the upper limit of the rep range.
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  #29  
Unread 10-12-2010, 10:48 AM
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lylemcd lylemcd is offline
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http://www.bodyrecomposition.com/mus...-gains-qa.html
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  #30  
Unread 10-12-2010, 01:29 PM
Champalex Champalex is offline
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Quote:
Originally Posted by lylemcd View Post
I forgot to add my question:

I myself want to be as strong as possible, reach 160 lbs with the lowest BF% I can maintain (around 7% I assume, IF ) and have great (muscular) endurance.

As you will be using all 3 categories of weight training this way, is this not the greatest program for those seeking strength, hypertrophy and muscular endurance?



From the looks of it, I will reach my goal physique within a two years, maybe even one.

I'll need add 20 lbs of muscle and lose a few pounds of fat, which will be quite easy with noob gains.


If I happen to grow taller (plates are still active), I'll be adding 5 pounds for every inch I grow.
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