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What Is more detrimental to your body....

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  1. #1
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    What Is more detrimental to your body....






    in terms of overall recovery and well-being:

    1. heavy single rep training with 90% of max (meaning, heavy singles, but not to failure, each rep is hard, but isn't a 5 second grind fest either) with a very high training frequency even daily. Purpose is for strength/competition training with the high frequency used as practice of form for the comp lifts.

    or

    2. lots of volume with moderate weights (around 75-80% of max), ending sets may approach and reach failure, with more rest days, maybe training a total of 4 days per week. Purpose is for general strength building.

    Examples of each:
    1. Doug Hepburn strength routine:
    day 1: squats 6x1 (3 min rest)
    day 2: bench press 6x1 (2 min rest)
    overhead press 6x3 (2 min rest)
    day 3: deadlifts 4x1 (3 min rest)
    day 4: rows 6x1 (2 min rest)
    chins 6x3 (2 min rest)
    day 5: squats 7x1 (3 min rest)
    day 6: bench press 7x1
    OH Press 7x3
    day 7: deadlifts 5x1
    day 8: rows 7x1
    chins 7x3
    etc., you get the point. Take off days whenever you feel like you need to.

    2. Advanced German Volume Training
    day 1: squats 10 x 4 (90 sec rest)
    SLDL 10x4 (90 sec rest)
    day 2: bench press 10 x 4 (60 sec rest)
    rows 10 x 4 (60 sec rest)
    day 3: off
    day 4: OH Press 10 x 4 (60 sec rest)
    chins 10 x 4 (60 sec rest)
    day 5: off
    day 6: repeat with 10 x 5

    obviously there are assumptions you can make as to your recovery methods, sleep habits, diet, etc., but in general, which is going to do more damage to your body?

  2. #2
    happy sumo
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    i would say heavy, because its more taxing on the cns.. but i dunno
    P-side Inc.

    "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

  3. #3
    Thats Dr. Keke to you!
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    I say heavy, because it is harder on your connective tissues.
    Fucking Determined!

  4. #4
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    heavy is going to tear the muscles down more. Over time that may not be whats best.

  5. #5
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    I don't see how you could possibly keep up option 1 for very long without going into overtraining mode. You're going heavy and possibly doing deads & squats twice a 7 day period.

  6. #6
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    i'de go with the heavy

  7. #7
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    your body will adjust to whichever style you choose so why not mix the two or switch off when you stale out. each style taxes your recovery system & muscles differently depending on how much effort your willing to put forth.

    I prefer the heavier route myself for normal workouts & then the volume route when I need to workout but not totally kill myself.
    YOU CAN SPEND YOUR TIME ANY WAY YOU WANT ,BUT YOU CAN SPEND IT ONLY ONCE.
    MAKE IT WORTH IT!!!!!!

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