Originally posted by ponyboy
There is a difference between knowing what you are talking about and being an arrogant know it all. Just thought I'd 'enlighten' you on that btw.
GoPro's program works. Many of us here can attest to that including myself. When your program is ready, publish it and I'm sure many of us will try it out - until then, I'd suggest canning the attitude until you have REAL LIFE results to back you up, not just studies done on control groups or the latest quote from a 'world renowned' strength coach.
I guess being 260 and attempting a 500bp and 700lb dl in the near future (within 8 months) oviously means i have no 'real life results' to back up what i've said.
GoPro's workouts work im sure for some individuals, but how do you know your optimally stimulating the system for adaption to the training stress placed on it?
You can easily maniuplate his workouts to be more effective, such as increasing the volume, frequency, density (fatigue), volume of loading (intensity over time) all at once.
This can be done very easily if one knows how to periodize their training effectivly. Such as 2wk regular loading, 2 overloading wks, 2 deloading wks, repeat. This is the approach im following at the moment for strength and could have value to bodybuilding but, i think the whole cycles should be regards to 8 wks. By training during the overload period you are causing the body to overreach (check out work from Fry et al). At this state you are entering in a mild state of overtraining. During this time one should back off of trainign which is reffered as deloading. During the deloading phase the body goes into a state of repare or adaption. By over reaching you are taping into the higher energy levels of the system and maximally stressing it to its near max.
Here is an example of my strength program:
Week 1-2 (regular loading)
-Mean intensity 80%
-volume 130-155 (lifts at 80%-90%)
- 3 Training sessions
Wk 1-2
Workout 1
Bench Press 3x5 80% (raw)
Rack Press 5x3 90%
Shirted bench 4x4 80% (shirt max)
Workout 2
Squat 3x5 80%
box squats 3x5 80%
Power Snatch 3x5 80%
Workout 3
Deadlift 3x5 80%
Below knee 5x3 90%
GM 3x5 90%
Week 3-4 (loading)
- Mean intensity 90%+
- Volume 160-200 (lifts at 90%+)
- 4 Training sessions
Workout 1
Bench Press 3x2 90%
Rack Press 3x3 95% 3x3 115%
Shirted bench 3x2 80% 2x1 95% 1x1 100% 1x1 102.5% (shirt max)
Workout 2
Squat 3x2 80% 2x1 95% 1x1 100% 1x1 102.5%
box squats 5x3 90%
Power Snatch 3x3 90%
Workout 3
Deadlift 3x3 85% 3x2 90% 1x1 100%
Below knee 5x3 110%
GM 4x4 95%
Workout 4
Push Press 3x3 90%
Snatch Grip High Pull 3x3 90%
Glut Ham Raise 4x!
Weeks 5-6 (deloading)
Mean Intensity 30-50%
Volume 50-70 lifts (30-50%)
Frequency 2 training sessions
Workout 1.
Box sq 8x3 40%
Power Snatch 3x5 50%
Workout 2
Bench 8x3 40%
Close grip 3x5 40%
Hang clean 3x5 40%
Like i said pay key attention to the volume,loading, and frequency. I dont care to much about frequency during this program in training for strength.
I'll continue my post shortly.
Kc
