i cant seem to get my head around the low intensity workouts in peroidization. i think it means higher reps, lower weight. but the work out itself will still be "intense" right.for example 4 weeks of 5x5 two mins rest interval followed by 6 weeks of 3x12 to failure 30s rest interval. would 3x12 be considerred "low intensity" workouts despite 3x12 30s rest will be a lot harder to get through?
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low intensity peroids in peroidisation
- Thread starter zl214
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It depends on the type of training. Periodization can be very much
precalculated to allow rest cycles to be weaved around heavier traning.
This is largely dependant on the system you are following.
Generally speaking, you should be following the principle of progressive
overload all around. Therefore any rep range should be challenging/intense.
While periodization does many things, within the context of your question
the rep range is more about stimulating your muscles in a variety of ways
for optimal results.
precalculated to allow rest cycles to be weaved around heavier traning.
This is largely dependant on the system you are following.
Generally speaking, you should be following the principle of progressive
overload all around. Therefore any rep range should be challenging/intense.
While periodization does many things, within the context of your question
the rep range is more about stimulating your muscles in a variety of ways
for optimal results.
Intensity has nothing to do with the rep range you're using, just the load you're lifting in relation to that rep range. For example, doing one rep at 100% is very intense, but doing one rep at 80% is less intense. Doing one rep at 50% is not intense at all.
Low intensity or "deloading" weeks are used to give your body a chance to relax and recovery without totally stopping exercise. Its basically active recovery, you're not taxing your body but you're not letting it stagnate either.
The way i unload is cutting the number of sets i'm doing basically in half, and dropping the weight by 25-50% depending on the lift. Things like Rows and Bench i'll cut by 25% but things like Deadlifts where i'm lifting a lot of weight i'll drop by 50%.
Low intensity or "deloading" weeks are used to give your body a chance to relax and recovery without totally stopping exercise. Its basically active recovery, you're not taxing your body but you're not letting it stagnate either.
The way i unload is cutting the number of sets i'm doing basically in half, and dropping the weight by 25-50% depending on the lift. Things like Rows and Bench i'll cut by 25% but things like Deadlifts where i'm lifting a lot of weight i'll drop by 50%.
Gaz is spot on...intensity is all about the load not about the reps. it is the amount of loading of the muscles that taxes the CNS.
technically you can work the same bodyparts every day if you use loads around 50% of the 1RM. loads this light do not cause micro-trauma to skeletal muscle or tax the CNS
technically you can work the same bodyparts every day if you use loads around 50% of the 1RM. loads this light do not cause micro-trauma to skeletal muscle or tax the CNS
