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March 7, 2005
Here's a better formula for strength intensity
'I used to be enthralled at 'the Barbarians' and Dorian Yates and their balls to the wall training style,' writes US Military Powerlifting National Champion Jack Reape in his article on dragondoor.com. 'Getting those hard fought last couple reps were the key to getting bigger and stronger I believed. WRONG! Intensity is not a grimace and a backwards baseball cap, it is a mathematical formula! That Mathematical formula is based on all the reps you do above about 40-50% of 1RM…'
All you need is to train heavy and stay tight; failure is unnecessary and counterproductive. And if you disdainfully blow this bit of advice off as ‘sissy’, do it in 500-pound bencher Jack Reape’s face. It will be amusing to watch you fly.
Add weight when you can, without training on the nerve. Practice each exercise every three to five days. How you split them up is up to you. If you are short on time follow the split by Igor Sukhotsky, M.S. Comrade Sukhotsky, a Russian nationally ranked weightlifter turned full contact karate fighter, squats, bench presses, deadlifts, and practices good mornings and full contact twists three times in two weeks. Monday-Friday-next week’s Wednesday.
Or you could train three times a week and alternate two workouts. To use Sukhotsky’s workout as an example, do squats, good mornings, and full contact twists on Monday. Bench and pull on Wednesday. On Friday do your SQ & Co. again.
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Posted by james at March 7, 2005 5:00 AM